Sat 4th Jan 2020 at 10:00am by LazyDaisy

Run > Race Pace
  • Time
    1:40:41
  • Miles
    4.02
  • Min/mi
    25:03
  • Pacing
    15%
  • WAVA
    25.55
  • Stride(cm)
    41
  • Cals
    463
  • Cadence
    156
  • BPM
    122
  • %MHR
    70.4
  • B/mi
    3049
  • Asc(m)
    61
  • Surface
    Road

Notes & Comments

Club Run session. I lap jog round the field, followed by drills to warm up high knees, heel lifts, grapevine, lunges, leg swings etc. Then session split to laps at starting pace (brisk but not eyeballs out, in theory) then more at mid-race pace 'comfortable' and finally finish pace, eyeballs out. Finished with a bit of parlauf and finally stretches. - Split Summary
===
1) 1m - 35:59(35:59/m) 107/147bpm 142cal 1.67/7.64mph
2) 0.89m - 16:55(19:06/m) 120/159bpm 86cal 3.14/7.56mph
3) 0m - 1(18:48/m) 144/144bpm 3.19/5.61mph
4) 1m - 17:22(17:22/m) 132/160bpm 104cal 3.46/7.81mph
5) 1m - 22:12(22:12/m) 126/161bpm 106cal 2.7/8.22mph
6) 0.14m - 8:12(1:00:39/m) 115/145bpm 25cal 0.99/5.82mph
35:59 16:55 1 17:22 22:12 8:12
Pin Map
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Pace

69% 20% 3% 5% 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 1:29 1:29 11:55 108 82-127 1286 167 158-172 3/0
0.25 2:55 1:26 11:27 133 127-140 1523 168 164-174 2/0
0.38 5:00 2:05 16:37 131 109-145 2177 144 110-174 0/5
0.50 13:26 8:26 1:07:30 105 87-125 7088 113 88-160 1/1
0.63 17:57 4:31 36:04 111 99-123 4004 141 86-204 1/2
0.75 25:43 7:46 1:02:12 108 90-129 6717 148 92-226 2/2
0.88 30:31 4:48 38:23 115 89-140 4414 142 98-190 1/2
1.00 35:58 5:27 43:34 95 81-125 4138 173 112-192 4/0
1.13 37:16 1:19 10:29 140 128-147 1468 170 166-178 0/5
1.25 39:23 2:07 16:52 130 115-139 2193 141 100-180 0/0
1.38 45:05 5:42 45:37 100 78-131 4562 136 104-190 2/0
1.50 46:35 1:30 11:59 129 98-158 1547 179 168-190 3/1
1.63 48:07 1:32 12:13 144 134-155 1758 163 106-182 0/4
1.75 51:14 3:08 25:02 119 97-144 2979 168 114-186 4/0
1.88 52:44 1:29 11:55 144 138-150 1716 162 114-176 0/4
2.00 54:59 2:16 +1 18:04 131 109-147 2367 171 162-180 1/0
2.13 56:35 1:36 12:49 146 141-151 1872 158 102-170 3/0
2.25 58:27 1:52 14:55 141 123-149 2103 131 92-174 0/5
2.38 1:01:07 2:40 21:19 128 107-150 2729 163 106-184 4/0
2.50 1:02:20 1:13 9:46 156 152-160 1524 178 166-184 1/4
2.63 1:06:32 4:12 33:33 125 99-159 4194 156 102-184 1/1
2.75 1:07:52 1:20 10:44 149 137-155 1599 173 168-182 4/1
2.88 1:10:07 2:15 17:57 136 113-153 2441 169 110-178 0/4
3.00 1:11:43 1:36 12:44 146 137-153 1860 160 112-178 2/0
3.13 1:13:03 1:21 10:44 152 151-153 1632 169 162-176 2/1
3.25 1:15:57 2:54 23:14 133 112-152 3089 180 118-192 2/4
3.38 1:17:14 1:17 10:14 156 152-158 1595 178 172-180 3/2
3.50 1:24:05 6:50 54:44 124 98-161 6786 137 106-186 1/3
3.63 1:27:31 3:27 27:33 117 93-145 3223 173 168-176 4/0
3.75 1:31:12 3:41 29:26 126 104-148 3708 170 112-186 2/3
3.88 1:32:23 1:11 9:28 147 136-154 1391 179 172-190 1/4
4.00 1:36:17 3:54 +18 31:16 130 107-145 4064 148 102-176 0/1
4.02 1:41:01 4:44 3:41:22 110 103-116 24350 114 112-116 0/0

Heart

122/161max
  • Show Beats/Mile

Elevation

Asc 61m, Range 5m, Flat prediction 1:40:41
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

156 (226 max) Stride Length: 41cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 56.4 174 3.4 56:49 16:51
Walk 29.3 110 0.6 29:44 47:06
Still 14.0 - - 14:09 -
Pause 0.3 - - 19 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:31 10:08 44.07% More
800m 6:25 12:55 41.83% More
1km 8:40 13:57 39.81% More
Mile 15:41 15:41 35.95% More
5k 1:02:21 20:04 31.59% More

Predictions

Dist Time Per Mile WAVA
1M 23:02 23:02 24.47
5km 1:16:37 24:40 25.71
5M 2:06:53 25:23 25.46
10km 2:39:45 25:43 25.37
10M 4:24:32 26:27 25.39
Half 5:52:12 26:53 24.99
20M 9:11:32 27:35 25.30
Mara 12:14:18 28:02 25.29
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