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Mon 27th Jan 2025 at 11:32am by SailorSteve

Run > Recovery Run

showers
v windy
cold

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Time
45:22
Miles
5.01
Min/mi
9:03
Pacing
89.1%
WAVA
59.46
Stride(cm)
95
Cals
562
Cadence
187
BPM
141
%MHR
78.6
B/mi
1281
Asc(m)
75
Surface
Road

Notes & Comments

2 comments

30kn headwind out, tailwind back = Progressive splits but all RF

RA2

1) 1mi - 9:59(9:59/mi) 131/144bpm [1307b/mi] 114cal 6.02/0mph
2) 1mi - 9:30(9:30/mi) 142/149bpm [1349b/mi] 122cal 6.32/0mph
3) 1mi - 8:49(8:49/mi) 142/149bpm [1251b/mi] 109cal 6.81/0mph
4) 1mi - 8:31(8:31/mi) 146/164bpm [1245b/mi] 107cal 7.04/0mph
5) 1mi - 8:04(8:04/mi) 148/156bpm [1194b/mi] 104cal 7.44/0mph
6) 0.06mi - 29(8:21/mi) 151/152bpm [1261b/mi] 6cal 7.19/0mph

9:59 9:30 8:49 8:31 8:04 29

	Mark J 🇳🇿 All injury free again??
	SailorSteve Nope. But I’m treading the fine line between minimum marathon mileage, anti-inflammatories and achilles capitulation. “Injury-free” will be my next goal after London😎

Pin Map

Esplanade - Bartie’s - Monckton - Clayhall - CPs

0mi in 0

Pace

23%

35%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:47	2:47	11:06	117 83-128	1299	186 178-190	4/3
0.50	5:13	2:26	9:44	132 127-137	1285	190 184-196	2/3
0.75	7:39	2:26	9:45	136 133-139	1326	192 184-196	5/5
1.00	10:03	2:24	9:35	140 136-144	1342	187 184-192	5/5
1.25	12:24	2:22	9:28	142 139-145	1343	185 178-190	4/3
1.50	14:46	2:21	9:25	141 138-145	1328	184 182-188	3/5
1.75	17:14	2:28	9:52	141 136-149	1392	186 174-194	5/1
2.00	19:44	2:30	10:02	144 139-147	1445	187 184-194	3/5
2.25	22:03	2:18	9:13	145 140-149	1337	186 180-190	3/4
2.50	24:16	2:13	8:52	141 137-144	1249	188 186-194	3/2
2.75	26:27	2:11	8:45	142 139-145	1242	186 184-190	8/7
3.00	28:33	2:06	8:24	141 138-144	1185	187 184-188	2/4
3.25	30:41	2:08	8:32	143 138-147	1221	187 184-192	10/8
3.50	32:45	2:04	8:16	145 142-150	1199	187 184-190	5/8
3.75	34:57	2:12	8:48	148 142-164	1301	185 172-190	7/4
4.00	37:04	2:07	8:30	146 144-149	1241	189 184-194	3/2
4.25	39:08	2:03	8:14	146 143-150	1202	188 184-194	4/5
4.50	41:14	2:06	8:24	147 143-156	1236	187 182-190	4/5
4.75	43:12	1:58	7:53	149 146-151	1174	187 184-190	2/4
5.00	45:08	1:56	7:45	151 147-153	1170	188 186-192	6/6
5.06	45:36	28	8:16	151 150-152	1248	190 188-192	1/0

Heart

141/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 75m, Range 10m, Flat prediction 45:22

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

187 (196 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	187	5.1	45:22	8:58
Walk	0.0	0	0	0	NAN:00:00
Still	0.5	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	47.05%	More
800m	3:53	7:48	55.94%	More
1km	4:56	7:57	58.10%	More
Mile	8:03	8:03	62.36%	More
5k	26:25	8:30	62.23%	More
5 miles	44:53	8:59	59.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:02	8:02	62.48
5km	27:09	8:44	60.56
5M	45:16	9:03	59.49
10km	57:11	9:12	58.92
10M	1:35:20	9:32	58.20
Half	2:07:26	9:44	57.56
20M	3:20:47	10:02	57.32
Mara	4:28:23	10:15	57.45

Bespoke Fields

Amend your bespoke fields

Slush
Pain
RF	✅
NB
Ice
Snowing
Mud
FF	✅
Humidity%
Prog
Tough

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