Tue 15th Jan 2019 at 2:00pm by ascoey

Run > General
  • Time
    43:30
  • Miles
    4.32
  • Min/mi
    10:04
  • Pacing
    91%
  • WAVA
    45.62
  • Stride(cm)
    98
  • Cals
    757
  • Cadence
    163
  • BPM
    130
  • %MHR
    77
  • B/mi
    1310
  • Asc(m)
    91
  • Surface
    Road

Notes & Comments

The plan was for a 2 mile assessment run. Didn't get very far with that or very fast!

Slightly made up with by adding a few strides at the end and then a few more after. Need to get back in the habit of running faster and it all helps.

Split Summary
===
1) 0.48m - 5:11(10:48/m) 108/126bpm 67cal 5.56/6.49mph
2) 0.97m - 10:01(10:18/m) 128/135bpm 175cal 5.82/6.24mph
3) 0.17m - 2:00(11:33/m) 128/133bpm 33cal 5.19/5.89mph
4) 0.88m - 8:13(9:19/m) 136/140bpm 154cal 6.44/6.89mph
5) 0.12m - 1:22(11:44/m) 130/139bpm 23cal 5.12/6.7mph
6) 1.06m - 10:21(9:47/m) 135/142bpm 185cal 6.14/6.95mph
7) 0.64m - 6:22(9:57/m) 140/149bpm 120cal 6.03/8.08mph
5:11 10:01 2:00 8:13 1:22 10:21 6:22

Pace

7% 24% 20% 29% 17% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:20 1:20 10:42 85 60-112 910 161 158-168 2/3
0.25 2:41 1:21 10:45 118 109-125 1268 159 156-164 5/2
0.38 4:05 1:24 11:13 119 113-126 1334 158 154-166 1/3
0.50 5:24 1:19 10:29 122 115-129 1280 159 156-174 3/2
0.63 6:38 1:14 9:55 119 116-123 1180 161 158-170 5/5
0.75 7:55 1:17 10:17 125 122-127 1285 162 160-164 2/2
0.88 9:18 1:23 11:06 127 121-131 1409 162 160-166 2/3
1.00 10:35 1:17 10:15 129 126-132 1322 161 158-166 1/7
1.13 11:50 1:15 10:02 129 128-131 1294 162 160-166 3/1
1.25 13:05 1:15 9:59 133 132-135 1328 162 160-164 4/5
1.38 14:22 1:17 10:13 132 129-134 1349 162 158-170 2/1
1.50 15:46 1:24 11:15 131 129-133 1474 159 150-164 4/1
1.63 17:11 1:25 11:17 126 124-128 1422 158 156-160 3/0
1.75 18:24 1:13 9:42 132 127-134 1280 165 162-172 2/1
1.88 19:35 1:12 9:32 135 134-136 1288 166 162-168 2/2
2.00 20:44 1:09 9:10 136 134-138 1248 170 164-176 4/2
2.13 21:55 1:11 9:28 138 137-138 1306 167 164-170 2/4
2.25 23:02 1:07 8:55 137 136-138 1222 167 164-174 1/2
2.38 24:12 1:10 9:23 137 136-138 1286 167 164-168 0/1
2.50 25:20 1:07 8:58 139 137-140 1247 167 162-172 2/1
2.63 26:47 1:27 11:36 131 127-139 1519 150 110-166 1/2
2.75 28:02 1:16 10:06 130 129-131 1314 162 160-166 1/1
2.88 29:20 1:17 10:18 132 129-134 1360 162 160-166 3/2
3.00 30:33 1:14 9:49 134 132-138 1316 163 160-172 3/3
3.13 31:47 1:14 9:52 136 135-137 1342 163 162-172 2/2
3.25 32:59 1:11 9:30 137 136-138 1301 167 164-172 0/2
3.38 34:03 1:05 8:40 139 137-140 1204 164 162-166 1/3
3.50 35:28 1:25 11:17 137 135-139 1545 163 160-168 0/3
3.63 36:36 1:07 9:00 137 134-139 1233 165 162-170 1/3
3.75 37:53 1:17 10:18 137 132-142 1412 159 110-166 3/2
3.88 39:08 1:15 10:00 138 134-139 1380 163 160-172 3/4
4.00 40:22 1:14 9:52 141 138-145 1392 162 160-166 4/2
4.13 41:42 1:20 10:44 138 137-139 1481 163 160-168 4/3
4.25 42:50 1:08 9:01 144 140-146 1298 169 162-182 2/3
4.32 43:30 40 9:16 147 145-149 1362 172 162-182 3/0

Heart

130/149max
  • Show Beats/Mile

Elevation

Asc 91m, Range 14m, Flat prediction 43:30
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

163 (182 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.0 163 4.3 43:04 10:01
Walk 1.0 114 0 26 17:02

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:41 37.23% More
800m 4:33 9:09 41.15% More
1km 5:40 9:07 43.13% More
Mile 9:33 9:33 43.57% More
5k 30:46 9:54 46.01% More

Predictions

Dist Time Per Mile WAVA
1M 8:47 8:47 47.39
5km 30:20 9:46 46.68
5M 51:03 10:13 45.11
10km 1:04:44 10:25 44.40
10M 1:48:57 10:54 43.57
Half 2:26:23 11:10 42.56
20M 3:52:31 11:38 42.46
Mara 5:12:25 11:55 42.14

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