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Wed 1st May 2024 at 8:47am by Funky Chicken

Run > General

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Time
48:27
Miles
5.27
Min/mi
9:12
Pacing
92.7%
WAVA
50.62
Stride(cm)
118
Cals
642
Cadence
148
BPM
140
%MHR
81.8
B/mi
1286
Asc(m)
135
Hillscore
14
Surface
Road

Notes & Comments

5 min warm-up jog
1 mile run / 30 sec walk x4
5 min warm-down jog

Took a risk and brought tomorrow's planned session forward so that I could have two rest days before parkrun. Ankle pretty good throughout despite including a hill climb. Slight ache in lower right calf in first mile rep, made me ease pace slightly then it just went away. A kind of clammy feeling at bottom of right thigh in last mile rep, came and went a few times but something to watch for in future.

1) 0.52mi - 5:00(9:33/mi) 117/127bpm [1116b/mi] 54cal 6.29/7.28mph
2) 0.04mi - 30(12:20/mi) 121/124bpm [1493b/mi] 5cal 4.87/6.18mph
3) 1mi - 9:18(9:18/mi) 136/148bpm [1266b/mi] 124cal 6.45/6.89mph
4) 0.04mi - 30(13:06/mi) 137/140bpm [1795b/mi] 6cal 4.58/6.45mph
5) 1mi - 9:03(9:03/mi) 142/154bpm [1284b/mi] 126cal 6.63/6.89mph
6) 0.04mi - 30(12:46/mi) 149/150bpm [1903b/mi] 7cal 4.7/6.74mph
7) 1mi - 8:57(8:57/mi) 152/158bpm [1361b/mi] 134cal 6.7/7.03mph
8) 0.04mi - 30(12:33/mi) 152/155bpm [1907b/mi] 7cal 4.78/6.51mph
9) 1mi - 8:36(8:36/mi) 147/158bpm [1265b/mi] 122cal 6.97/7.31mph
10) 0.04mi - 30(13:46/mi) 140/143bpm [1926b/mi] 5cal 4.36/7.18mph
11) 0.55mi - 5:00(9:07/mi) 132/140bpm [1204b/mi] 52cal 6.58/6.76mph
12) 0.01mi - 2(4:22/mi) 140/140bpm [612b/mi] 13.74/6.64mph

5:00 30 9:18 30 9:03 30 8:57 30 8:36 30 5:00 2

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.52	4:59	4:59	9:32	116 89-127	1106	148 106-156	26/25
0.55	5:19	20	14:15	121 119-124	1724	126 120-140	3/0
1.53	14:27	9:08	9:20	136 119-148	1268	149 120-158	66/85
1.56	14:55	28	13:54	136 130-139	1891	128 120-142	2/1
2.55	23:52	8:57	9:01	143 123-153	1289	149 142-158	51/34
2.58	24:14	22	12:52	149 147-150	1917	130 124-146	7/1
3.57	33:05	8:51	8:57	151 140-158	1353	150 124-158	65/21
3.60	33:32	27	12:44	150 144-155	1910	98 0-146	1/1
4.58	41:57	8:25	8:37	148 135-158	1275	150 144-158	43/55
4.61	42:21	24	14:27	140 138-142	2023	131 126-144	2/5
5.15	47:14	4:53	9:05	132 124-140	1199	146 124-152	8/56
5.15	47:14	0 +1	0	140 140-140	NAN	146 146-146	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
140 avge / 158 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
58	2.6%	9:06
13	3.3%	9:22
12	3.5%	8:48

Cadence Distribution
148 avge / 158 max Stride Length: 118cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	95.8	149	5.1	46:25	9:05
Walk	4.2	123	0.2	2:03	12:52

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	39.02%	More
800m	4:12	8:27	44.92%	More
1km	5:21	8:36	46.05%	More
Mile	8:36	8:36	48.80%	More
5k	27:57	9:00	51.06%	More
5 miles	45:50	9:10	50.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:51	7:51	53.43
5km	27:10	8:45	52.52
5M	45:44	9:09	50.75
10km	58:01	9:20	49.94
10M	1:37:40	9:46	49.02
Half	2:11:16	10:01	47.87
20M	3:28:34	10:26	47.74
Mara	4:40:18	10:42	47.36

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