Fri 11th Sep 2020 at 4:00pm by Autumnleaves

Run > Run-Walk

windy

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Time
40:03
Miles
3.56
Min/mi
11:15
Pacing
83%
WAVA
48.94
Stride(cm)
87
Cals
295
Cadence
164
BPM
130
%MHR
70.5
B/mi
1467
Asc(m)
85
Hillscore
2
Surface
Mixed

Notes & Comments

6 comments

Decided to take time on feet to 40 minutes. It was ok - I seem to be full of twinges and nothing feels very easy, but it was ok. 8:1

Split Summary
===
1) 1m - 11:29(11:29/m) 130/154bpm 92cal 5.22/6.2mph
2) 1m - 11:17(11:17/m) 127/135bpm 78cal 5.31/6.03mph
3) 1m - 11:19(11:19/m) 134/143bpm 86cal 5.3/6.3mph
4) 0.56m - 5:58(10:42/m) 130/144bpm 39cal 5.61/6.8mph

11:29 11:17 11:19 5:58

	snogard 😀 nicely done
	LindsD Good - hope it continues to improve and the twiinges go away.
	Corrah Hoping twinges bog off quickly xx
	northernslowcoach A cautious
	RRR-CAZ 🇬🇧 Hope all goes well
	Sombrero What they all said up there.

Pace

76%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:27	1:27	11:39	132 110-154	1538	169 166-174	0/4
0.25	2:59	1:32	12:15	125 120-129	1531	167 164-170	2/3
0.38	4:27	1:28	11:44	131 125-137	1537	167 166-170	4/2
0.50	5:45	1:17	10:20	138 136-140	1425	168 166-170	3/1
0.63	7:05	1:20	10:43	136 132-140	1456	168 164-172	2/4
0.75	8:38	1:33	12:22	132 127-135	1633	155 118-170	2/1
0.88	10:07	1:30	11:57	123 116-131	1469	153 118-168	3/1
1.00	11:29	1:22	10:53	134 132-136	1459	167 164-170	1/1
1.13	12:51	1:22	10:57	131 129-133	1435	168 166-170	1/2
1.25	14:22	1:31	12:05	130 127-135	1571	168 164-172	1/3
1.38	15:43	1:22	10:53	131 129-134	1426	167 166-168	2/6
1.50	17:05	1:22	10:54	126 123-129	1373	166 164-168	1/5
1.63	18:42	1:37	12:54	114 108-123	1470	154 132-172	2/12
1.75	20:08	1:26	11:25	126 124-128	1439	166 164-168	3/2
1.88	21:29	1:22	10:55	129 128-130	1408	165 164-166	5/3
2.00	22:46	1:17	10:16	132 130-133	1356	165 164-168	3/4
2.13	24:06	1:20	10:36	133 132-134	1411	165 164-166	4/7
2.25	25:28	1:22	10:56	136 134-140	1488	164 162-166	7/3
2.38	27:14	1:46	14:11	134 124-143	1900	137 118-172	4/0
2.50	28:37	1:23	11:03	128 121-138	1414	170 168-174	4/1
2.63	30:41	2:04 +38	16:32	132 116-142	2182	167 118-176	5/2
2.75	32:02	1:20	10:43	136 133-138	1457	173 170-176	2/2
2.88	33:23	1:22	10:54	136 135-137	1482	171 170-174	2/0
3.00	34:43	1:20	10:37	133 132-134	1411	171 170-174	0/2
3.13	36:08	1:25	11:17	130 122-133	1468	163 130-174	0/5
3.25	37:28	1:21	10:44	120 113-128	1288	161 126-176	0/5
3.38	38:45	1:16	10:11	135 130-139	1376	172 170-174	3/0
3.50	40:07	1:22	11:00	141 139-143	1550	171 170-174	4/0
3.56	41:06	59 +25	17:21	128 126-131	2220	154 118-174	2/4

Heart

130/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 85m, Range 21m, Flat prediction 39:36

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.4%	11:49
10 2.1%	11:46
See your biggest climbs

Cadence

164 (176 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.3	168	3.3	36:17	10:53
Walk	11.7	124	0.2	4:49	21:42

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:35	41.86%	More
800m	5:12	10:27	42.32%	More
1km	6:37	10:39	43.32%	More
Mile	11:04	11:04	44.08%	More
5k	35:22	11:23	48.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:55	9:55	49.19
5km	34:29	11:06	49.42
5M	58:10	11:38	47.86
10km	1:13:51	11:53	47.21
10M	2:04:35	12:28	46.15
Half	2:47:37	12:48	44.82
20M	4:26:49	13:20	44.36
Mara	5:58:59	13:42	43.70

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