Mon 21st Dec 2020 at 6:00am by Ness

Run > General

Good
breezy
warm

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0 👍

Time
46:38
Miles
4.00
Min/mi
11:40
Pacing
90%
WAVA
47.39
Stride(cm)
82
Cals
461
Cadence
169
BPM
174
%MHR
93.9
B/mi
2024
Asc(m)
132
Hillscore
2
Surface
Road

Notes & Comments

2 comments

Another gentle potter along the seafront as dawn broke. Fabulous!

Calf got very sore in the last quarter of a mile. Definitely needs resting tomorrow.

11:36 11:29 11:20 12:12 1

	Sigh Hope your calf gets better soon.
	Ness Thanks, Sigh. Think I need to take care on the paved beachside promenade. It seems harder work than running on the tarmac of home.

Pin Map

0mi in 0

Pace

57%

31%

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	10:36	128 97-149	1357	166 162-168	0/4
0.25	2:45	1:26	11:24	162 142-172	1848	168 166-170	4/7
0.38	4:11	1:26	11:27	169 167-171	1935	169 166-170	8/4
0.50	5:38	1:27	11:36	171 169-173	1983	170 168-170	11/14
0.63	7:06	1:28	11:45	173 169-174	2032	168 166-170	1/7
0.75	8:39	1:33	12:25	171 167-176	2124	164 160-168	4/19
0.88	10:08	1:29	11:49	171 169-172	2022	168 166-170	0/1
1.00	11:37	1:29	11:51	170 169-171	2016	168 166-170	0/0
1.13	13:03	1:27	11:33	173 171-176	1999	169 166-172	3/4
1.25	14:33	1:30	11:56	171 165-176	2041	170 168-172	2/1
1.38	16:01	1:28	11:44	174 169-178	2042	170 164-174	2/1
1.50	17:27	1:26	11:32	173 170-178	1995	168 164-172	5/4
1.63	18:55	1:27	11:40	175 172-176	2041	169 168-170	4/4
1.75	20:18	1:23	11:07	175 170-178	1946	170 168-172	1/5
1.88	21:41	1:22	10:59	175 172-178	1921	171 168-174	2/1
2.00	23:06	1:25	11:21	179 175-183	2032	172 170-174	1/2
2.13	24:33	1:27	11:38	186 180-190	2163	170 168-172	2/1
2.25	25:56	1:23	11:03	186 183-189	2056	172 170-174	1/0
2.38	27:15	1:19	10:34	182 175-188	1922	172 170-174	2/3
2.50	28:44	1:29	11:48	181 178-183	2137	170 166-172	3/3
2.63	30:09	1:25	11:21	181 178-183	2053	170 168-172	5/5
2.75	31:36	1:27	11:38	182 178-185	2116	170 166-172	2/3
2.88	33:00	1:24	11:15	183 179-189	2060	171 166-176	2/4
3.00	34:26	1:26	11:26	181 176-186	2071	171 166-172	3/1
3.13	35:52	1:26	11:26	183 179-186	2092	170 168-172	2/4
3.25	37:19	1:27	11:35	183 181-184	2119	170 168-174	0/0
3.38	38:45	1:26	11:28	186 182-189	2132	170 168-172	1/1
3.50	40:40	1:56	15:24	179 165-188	2758	158 120-172	18/3
3.63	42:11	1:30	12:04	182 177-188	2196	169 164-172	6/4
3.75	43:38	1:27	11:40	182 176-185	2123	170 168-172	10/9
3.88	45:31	1:52 +25	14:59	179 173-184	2682	170 168-172	10/5
4.00	47:03	1:32	12:16	180 176-185	2209	171 168-172	3/3

Heart

174/190max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 132m, Range 27m, Flat prediction 46:10

Elevation Graph

Biggest Climbs (m)	Min/mi
19 3.5%	12:55
See your biggest climbs

Cadence

169 (176 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	169	4	46:00	11:41
Walk	1.4	122	0	39	24:16
Pause	0.9	-	-	25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:41	10:47	37.20%	More
800m	5:30	11:05	39.96%	More
1km	6:53	11:05	41.58%	More
Mile	11:13	11:13	43.50%	More
5k	35:39	11:29	47.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:26	10:26	46.75
5km	35:30	11:26	48.01
5M	59:20	11:52	46.91
10km	1:15:02	12:05	46.46
10M	2:05:27	12:33	45.83
Half	2:47:56	12:49	44.74
20M	4:25:12	13:16	44.63
Mara	5:55:00	13:33	44.19

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