Wed 23rd Dec 2020 at 7:00am by denisef

Run > Progressive
  • Time
    52:48
  • Miles
    4.18
  • Min/mi
    12:38
  • Pacing
    93%
  • WAVA
    37.65
  • Stride(cm)
    89
  • Cals
    670
  • Cadence
    143
  • BPM
    154
  • %MHR
    90.1
  • B/mi
    1946
  • Asc(m)
    78
  • Surface
    Road

Notes & Comments

2 comments
Faffed about with my watch at the start so then did over the 4 miles in order to get 4 x mile laps on the watch. Hard work but it’s done!

Split Summary
===
1) 0.17m - 2:16(13:07/m) 112/129bpm 18cal 4.57/5.11mph
2) 0m - 2(8:09/m) 129/129bpm 7.36/4.76mph
3) 1m - 13:14(13:14/m) 142/155bpm 150cal 4.53/4.86mph
4) 1m - 12:43(12:43/m) 151/164bpm 153cal 4.72/5.61mph
5) 1m - 12:23(12:23/m) 166/174bpm 174cal 4.85/5.22mph
6) 1m - 12:03(12:03/m) 170/184bpm 174cal 4.98/6.03mph
7) 0.01m - 7(16:33/m) 173/177bpm 1cal 3.63/6.18mph
2:16 2 13:14 12:43 12:23 12:03 7
Old Man
Good one!! Not sure Mrs C could keep up!!
denisef
Shhhh....don’t tell her! Will try to get a few runs in over the holidays but back to work Tuesday.

Pace

31% 24% 13% 16% 7% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:38 1:38 13:07 104 58-128 1364 152 116-162 3/3
0.25 3:15 1:36 12:51 129 125-132 1658 150 146-154 1/2
0.38 4:53 1:38 13:02 131 127-133 1707 145 144-148 3/5
0.50 6:32 1:39 13:14 139 128-153 1840 145 142-150 4/3
0.63 8:06 1:34 12:32 145 138-148 1817 144 142-148 3/3
0.75 9:48 1:42 13:37 143 139-145 1947 143 142-144 2/2
0.88 11:27 1:39 13:12 143 134-147 1888 143 140-144 2/3
1.00 13:16 1:50 14:36 148 142-154 2161 140 136-144 1/2
1.13 14:51 1:35 12:37 153 150-154 1929 144 142-146 2/1
1.25 16:30 1:39 13:12 148 142-154 1954 143 142-144 2/0
1.38 18:06 1:36 12:44 152 146-158 1936 143 142-144 1/2
1.50 19:48 1:43 13:41 147 140-154 2011 143 138-150 1/1
1.63 21:22 1:34 12:34 145 142-150 1821 143 138-146 1/2
1.75 22:57 1:34 12:35 145 141-151 1825 142 138-144 2/1
1.88 24:29 1:32 12:18 152 149-155 1871 142 140-144 3/2
2.00 26:03 1:34 +8 12:35 159 155-163 2002 145 142-158 1/3
2.13 27:38 1:34 12:34 159 156-163 1997 144 142-146 2/1
2.25 29:17 1:39 13:14 162 159-164 2144 143 142-144 3/2
2.38 30:56 1:39 13:12 165 163-167 2178 143 140-144 2/3
2.50 32:30 1:35 12:36 165 164-167 2080 142 140-144 2/1
2.63 34:00 1:30 12:00 169 161-173 2028 133 116-144 5/1
2.75 35:31 1:31 12:06 160 152-167 1937 142 122-144 2/3
2.88 37:00 1:29 11:52 166 164-168 1971 141 140-144 1/2
3.00 38:34 1:34 12:31 169 167-171 2115 141 140-144 1/0
3.13 40:05 1:31 12:09 168 167-169 2041 141 140-142 2/1
3.25 41:40 1:35 12:37 167 163-169 2107 136 114-150 2/1
3.38 43:13 1:34 12:28 167 155-172 2083 144 138-150 1/3
3.50 44:49 1:35 12:41 170 166-174 2155 140 116-148 8/5
3.63 46:13 1:25 11:18 172 167-176 1943 144 142-148 2/3
3.75 47:53 1:40 +5 13:21 169 160-175 2255 141 128-148 3/3
3.88 49:21 1:27 11:40 171 163-176 1995 143 116-150 3/3
4.00 50:54 1:33 12:26 170 162-175 2113 139 120-146 1/1
4.13 52:18 1:24 11:16 174 165-183 1959 143 118-156 1/1
4.18 53:01 43 11:49 169 160-177 1998 142 124-150 0/0

Heart

154/183max
  • Show Beats/Mile

Elevation

Asc 78m, Range 12m, Flat prediction 52:48
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

143 (162 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 15.7 149 0.7 8:08 12:21
Walk 83.9 141 3.5 44:40 12:44
Pause 0.4 - - 13 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:53 11:35 27.99% More
800m 5:51 11:46 32.61% More
1km 7:26 11:57 33.41% More
Mile 12:07 12:07 34.79% More
5k 38:43 12:28 38.05% More

Predictions

Dist Time Per Mile WAVA
1M 11:36 11:36 36.35
5km 38:33 12:24 38.22
5M 1:03:50 12:46 37.34
10km 1:20:23 12:56 37.04
10M 2:13:06 13:19 36.91
Half 2:57:13 13:32 36.40
20M 4:37:31 13:53 36.65
Mara 6:09:29 14:06 36.49
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