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Tue 3rd Jun 2025 at 2:54pm by Richard-M

Run > Long Run

humid
windy
warm

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Time
1:21:21
Miles
8.43
Min/mi
9:39
Pacing
75.2%
WAVA
51.99
Stride(cm)
110
Cals
989
Cadence
152
BPM
140
%MHR
82.5
B/mi
1354
Asc(m)
184
Hillscore
14
Surface
Road

Notes & Comments

Run/jog - walk - a bit further again - Bedmond loop
Very humid, breezy, very hard work & lace snapped half way round
1,2,3,4,5,min run-jog intervals w/1min walk then ~10x1km jog w/1min walk between

1) 0.11km - 1:03(9:32/km) 89/100bpm [849b/km] 5cal 6.29/6.05kmph
2) 0.21km - 1:01(4:51/km) 108/124bpm [524b/km] 8cal 12.37/12.66kmph
3) 0.11km - 57(8:39/km) 111/126bpm [959b/km] 8cal 6.94/13.57kmph
4) 0.39km - 2:03(5:19/km) 121/136bpm [644b/km] 21cal 11.28/13.23kmph
5) 0.11km - 59(9:11/km) 106/136bpm [973b/km] 7cal 6.53/11.52kmph
6) 0.61km - 3:01(4:59/km) 120/127bpm [598b/km] 32cal 12.05/13.4kmph
7) 0.1km - 59(9:51/km) 109/127bpm [1074b/km] 7cal 6.09/11.66kmph
8) 0.8km - 4:11(5:13/km) 134/143bpm [699b/km] 51cal 11.51/12.36kmph
9) 0.08km - 50(10:22/km) 127/143bpm [1316b/km] 8cal 5.79/10.52kmph
10) 0.92km - 5:00(5:27/km) 141/151bpm [768b/km] 63cal 11.02/11.86kmph
11) 0.1km - 59(9:39/km) 127/145bpm [1225b/km] 10cal 6.22/11.29kmph
12) 1km - 5:30(5:30/km) 146/156bpm [802b/km] 72cal 10.92/12.12kmph
13) 0.09km - 59(10:33/km) 139/154bpm [1466b/km] 11cal 5.69/10.98kmph
14) 1km - 5:09(5:09/km) 146/155bpm [753b/km] 67cal 11.64/12.39kmph
15) 0.1km - 1:00(10:28/km) 142/154bpm [1486b/km] 12cal 5.73/11.66kmph
16) 1km - 5:44(5:44/km) 152/161bpm [872b/km] 79cal 10.45/11.46kmph
17) 0.11km - 1:09(10:10/km) 142/158bpm [1443b/km] 13cal 5.9/10.11kmph
18) 1km - 5:30(5:30/km) 150/158bpm [825b/km] 74cal 10.91/11.89kmph
19) 0.1km - 59(10:01/km) 144/152bpm [1443b/km] 11cal 5.99/10.95kmph
20) 1km - 5:26(5:26/km) 149/155bpm [811b/km] 73cal 11.03/12.5kmph
21) 0.1km - 1:04(10:08/km) 138/149bpm [1398b/km] 11cal 5.92/12.53kmph
22) 1km - 5:26(5:26/km) 149/154bpm [811b/km] 73cal 11.03/11.69kmph
23) 0.1km - 1:02(10:06/km) 135/148bpm [1364b/km] 9cal 5.94/11.69kmph
24) 1km - 5:24(5:24/km) 144/156bpm [778b/km] 64cal 11.1/12.63kmph
25) 0.11km - 1:05(9:39/km) 141/155bpm [1360b/km] 11cal 6.22/10.25kmph
26) 1km - 5:50(5:50/km) 148/156bpm [863b/km] 75cal 10.29/11.29kmph
27) 0.13km - 1:19(9:46/km) 135/149bpm [1318b/km] 11cal 6.15/9.94kmph
28) 1km - 6:17(6:17/km) 155/163bpm [973b/km] 88cal 9.55/11.29kmph
29) 0.11km - 1:06(9:42/km) 149/161bpm [1445b/km] 13cal 6.18/9.91kmph
30) 0.07km - 19(4:51/km) 139/147bpm [673b/km] 2cal 12.38/13.74kmph

1:03 1:01 57 2:03 59 3:01 59 4:11 50 5:00 59 5:30 59 5:09 1:00 5:44 1:09 5:30 59 5:26 1:04 5:26 1:02 5:24 1:05 5:50 1:19 6:17 1:06 19

Pin Map

0mi in 0

Pace

34%

30%

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	2:44	2:44	10:54	102 82-124	1112	134 112-166	0/7
0.50	4:59	2:16	9:02	117 98-136	1058	156 120-164	2/10
0.75	7:23	2:23	9:34	112 87-136	1071	143 116-164	4/8
1.00	9:51	2:28	9:52	121 96-127	1195	146 116-162	0/25
1.25	11:59	2:09	8:34	123 89-137	1054	154 116-162	4/4
1.50	14:08	2:08	8:33	139 135-143	1189	161 158-166	7/10
1.75	16:37	2:30	9:59	129 112-144	1288	145 108-162	7/4
2.00	18:53	2:16	9:02	147 143-151	1329	161 156-168	13/4
2.25	21:28	2:35	10:22	132 112-146	1368	143 112-164	6/7
2.50	23:42	2:13	8:53	144 131-149	1280	160 158-164	5/4
2.75	25:59	2:17	9:09	153 148-156	1400	161 158-162	16/1
3.00	28:37	2:38	10:34	139 119-156	1468	139 94-162	3/3
3.25	30:40	2:02	8:09	149 145-154	1213	160 158-162	2/7
3.50	32:43	2:03	8:14	152 149-154	1251	161 158-166	6/7
3.75	35:56	3:13 +31	12:53	143 118-154	1842	143 100-166	15/2
4.00	38:14	2:18	9:11	153 148-156	1404	162 160-168	10/5
4.25	41:07	2:53	11:33	150 127-161	1732	142 110-164	11/1
4.50	43:12	2:05	8:20	144 131-150	1199	162 160-170	4/9
4.75	45:23	2:11	8:43	155 151-158	1350	162 160-164	6/5
5.00	49:04	3:41 +49	14:44	143 124-154	2108	144 92-174	16/3
5.25	51:24	2:20	9:21	152 148-154	1421	161 158-170	7/4
5.50	53:26	2:02	8:09	151 149-153	1231	161 160-164	1/18
5.75	56:05	2:39	10:36	140 128-150	1484	141 110-168	8/4
6.00	58:19	2:14	8:55	151 149-153	1347	161 160-166	3/6
6.25	1:00:32	2:13	8:50	150 143-153	1325	159 112-164	1/16
6.50	1:02:58	2:26	9:46	133 118-143	1299	152 104-172	0/27
6.75	1:05:25	2:27 +14	9:48	144 125-152	1412	163 160-170	4/9
7.00	1:08:09	2:44	10:57	146 124-156	1597	142 112-164	6/4
7.25	1:10:31	2:21	9:26	145 129-153	1368	163 160-166	10/7
7.50	1:12:48	2:17	9:09	152 149-155	1391	162 160-164	8/10
7.75	1:16:07	3:19 +19	13:14	141 121-155	1867	143 110-166	15/1
8.00	1:18:46	2:39	10:36	158 150-163	1675	161 160-168	18/0
8.25	1:21:10	2:24	9:36	156 150-160	1498	160 126-164	11/8
8.43	1:23:13	2:03	11:37	150 133-161	1742	137 112-166	8/1

Heart

140/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 184m, Range 71m, Flat prediction 1:18:06

Elevation Graph

Biggest Climbs (m)	Min/mi
36 5.4%	11:33
23 2.9%	10:24
21 4.8%	13:39
19 3.3%	10:44
18 3.5%	9:04
14 4.7%	9:24
See your biggest climbs

Cadence

152 (174 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.2	161	7.5	1:06:36	8:56
Walk	19.0	113	0.9	15:57	17:46
Pause	0.8	-	-	40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	44.93%	More
800m	3:58	7:59	50.53%	More
1km	5:08	8:16	51.33%	More
Mile	8:56	8:56	50.90%	More
5k	28:37	9:13	52.71%	More
5 miles	48:06	9:37	51.18%	More
10k	59:42	9:36	51.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	59.31
5km	26:55	8:40	56.05
5M	45:36	9:07	53.99
10km	58:01	9:20	53.00
10M	1:38:18	9:50	51.39
Half	2:12:36	10:07	50.28
20M	3:31:56	10:36	49.23
Mara	4:45:52	10:55	48.81

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