Sun 28th Jun 2020 at 10:00am by Rosehip

Run > Run-Walk
  • Good
  • windy
  • warm
  • Time
    59:42
  • Miles
    4.62
  • Min/mi
    12:55
  • Pacing
    91%
  • WAVA
    44.00
  • Stride(cm)
    78
  • Cals
    534
  • Cadence
    161
  • BPM
    133
  • %MHR
    74
  • B/mi
    1722
  • Asc(m)
    26
  • Surface
    Trail

Notes & Comments

5 comments
TAO-bot said 1 hr economy run ~4.5 miles
So that's what I did :)
Very windy, which made some of it a bit slow going, but nice not to be hot!

30-mile week :)

105.6 / 531.1
Split Summary
===
1) 1m - 13:33(13:33/m) 121/138bpm 114cal 4.43/5.28mph
2) 1m - 13:10(13:10/m) 133/141bpm 116cal 4.56/5.18mph
3) 1m - 12:28(12:28/m) 136/144bpm 114cal 4.81/5.43mph
4) 1m - 12:43(12:43/m) 137/143bpm 115cal 4.72/5.38mph
5) 0.62m - 7:48(12:36/m) 143/149bpm 75cal 4.76/5.36mph
13:33 13:10 12:28 12:43 7:48
northernslowcoach
:)
runnerbean
It’s hot here even with the wind...great mileage
Velociraptor
Well done :) It's 12degC here and blowing a wet hoolie. After the couple of hot days last week I'm not going to grumble.
Sombrero
Nice work :-)
RRR-CAZ 🇬🇧
:-)

Pace

13% 38% 41% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 2:03 2:03 16:23 93 70-115 1523 138 114-168 1/1
0.25 3:44 1:41 13:26 121 99-128 1625 160 122-170 0/1
0.38 5:24 1:41 13:24 122 113-132 1635 159 122-170 0/0
0.50 7:05 1:41 13:24 122 114-132 1636 156 118-170 1/0
0.63 8:43 1:38 13:04 127 122-133 1659 159 132-170 0/0
0.75 10:23 1:41 13:27 132 124-138 1775 160 128-170 1/0
0.88 11:57 1:34 12:31 133 127-137 1665 163 130-172 0/1
1.00 13:33 1:36 12:46 130 124-136 1660 165 120-170 1/0
1.13 15:07 1:34 12:35 131 127-137 1648 161 128-172 1/1
1.25 16:47 1:40 13:18 131 123-138 1742 161 128-172 1/0
1.38 18:28 1:41 13:31 131 121-139 1770 158 118-172 1/0
1.50 20:11 1:43 13:44 134 128-139 1840 160 128-170 1/0
1.63 21:48 1:36 12:50 135 128-140 1733 167 132-172 1/1
1.75 23:26 1:39 13:09 133 128-137 1748 164 122-174 2/0
1.88 25:06 1:40 +1 13:17 134 130-140 1780 160 130-170 3/1
2.00 26:43 1:37 13:00 133 129-141 1728 159 122-172 1/0
2.13 28:31 1:47 +12 14:19 133 127-138 1904 160 128-172 0/1
2.25 30:05 1:34 12:35 138 133-142 1735 163 126-172 1/0
2.38 31:38 1:33 12:22 135 131-139 1668 165 132-170 0/0
2.50 33:15 1:37 12:57 135 131-139 1749 160 136-172 0/1
2.63 34:43 1:28 11:46 139 135-141 1634 170 168-172 0/1
2.75 36:19 1:35 12:43 137 124-142 1742 159 122-170 1/3
2.88 37:47 1:28 11:47 138 124-144 1626 169 164-170 1/1
3.00 39:23 1:36 12:52 137 124-144 1762 158 126-172 0/0
3.13 41:01 1:38 13:04 137 126-143 1790 156 84-172 0/0
3.25 42:39 1:38 13:03 135 129-139 1762 160 120-172 0/1
3.38 44:13 1:34 12:28 137 128-142 1708 162 126-172 0/2
3.50 45:38 1:25 11:24 136 128-142 1550 166 122-172 1/1
3.63 47:22 1:44 13:50 137 129-143 1896 156 122-172 1/0
3.75 49:02 1:40 13:23 136 131-143 1821 159 124-170 1/0
3.88 50:41 1:39 13:08 139 132-143 1826 159 118-170 0/0
4.00 52:07 1:26 11:25 139 135-143 1587 170 168-174 0/2
4.13 53:37 1:30 12:04 144 143-147 1737 171 170-172 1/1
4.25 55:11 1:34 12:31 142 134-146 1778 158 122-172 0/2
4.38 56:49 1:38 13:07 146 140-149 1914 160 122-172 0/0
4.50 58:24 1:35 12:41 141 136-143 1788 157 84-174 0/1
4.62 59:55 1:31 12:37 144 136-148 1816 169 168-172 1/1

Heart

133/149max
  • Show Beats/Mile

Elevation

Asc 26m, Range 12m, Flat prediction 59:42
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

161 (174 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 77.5 169 3.8 46:25 12:16
Walk 22.0 130 0.8 13:14 16:08
Still 0.1 - - 3 -
Pause 0.4 - - 13 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:53 11:34 35.35% More
800m 5:57 11:57 38.02% More
1km 7:34 12:11 38.82% More
Mile 12:23 12:23 40.30% More
5k 39:34 12:44 44.06% More

Predictions

Dist Time Per Mile WAVA
1M 9:22 9:22 53.27
5km 36:56 11:53 47.20
5M 1:05:42 13:08 43.37
10km 1:25:28 13:45 41.77
10M 2:32:01 15:12 38.75
Half 3:30:47 16:05 36.53
20M 5:51:47 17:35 34.52
Mara 8:07:46 18:37 33.02

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