Wed 30th Dec 2020 at 1:00pm by Autumnleaves

Run > Easy

icy
breezy
v cold

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Time
44:31
Miles
4.06
Min/mi
10:58
Pacing
78%
WAVA
50.94
Stride(cm)
87
Cals
352
Cadence
169
BPM
132
%MHR
71.6
B/mi
1452
Asc(m)
95
Hillscore
1
Surface
Mixed

Notes & Comments

3 comments

Foundation run - 5, 35, 5
Still very icy out there - similar route to yesterday's but back via the path to Park Rd. The canal looked rather beautiful.
Legs aware of Pilates!!

Split Summary
===
1) 0.46m - 5:17(11:24/m) 116/128bpm 34cal 5.27/5.99mph
2) 1m - 10:12(10:12/m) 135/141bpm 88cal 5.88/6.93mph
3) 1m - 10:26(10:26/m) 139/143bpm 92cal 5.75/6.28mph
4) 1m - 10:35(10:35/m) 138/143bpm 86cal 5.67/6.1mph
5) 0.35m - 3:47(10:57/m) 138/140bpm 30cal 5.48/6.3mph
6) 0.25m - 4:14(16:52/m) 127/138bpm 22cal 3.56/5.09mph

5:17 10:12 10:26 10:35 3:47 4:14

	LindsD Well done
	Corrah Fantastic, well done xx
	northernslowcoach Good miles

Pace

59%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:36	1:36	12:49	104 73-122	1332	160 118-166	1/4
0.25	3:39	2:03 +40	16:26	114 94-125	1874	169 164-174	4/4
0.38	5:01	1:22	10:53	122 118-123	1328	168 166-170	0/5
0.50	6:22	1:21	10:46	127 122-133	1368	169 166-174	1/1
0.63	7:43	1:21	10:51	136 132-139	1476	172 170-174	6/0
0.75	9:05	1:22	10:54	137 134-141	1494	173 170-174	5/0
0.88	10:34	1:29 +7	11:50	138 136-139	1634	171 166-174	2/2
1.00	11:50	1:17	10:14	135 130-138	1381	172 170-174	1/2
1.13	13:01	1:10	9:21	135 132-137	1263	172 170-174	2/3
1.25	14:09	1:08	9:08	135 132-136	1233	173 170-176	0/11
1.38	15:27	1:18	10:22	133 129-135	1378	169 142-174	2/5
1.50	16:39	1:12	9:38	136 133-139	1309	173 170-174	3/1
1.63	17:54	1:15	9:57	140 138-140	1394	171 170-172	4/4
1.75	19:09	1:15	10:04	139 138-140	1399	172 170-174	5/7
1.88	20:24	1:15	10:01	139 138-141	1392	172 170-174	9/4
2.00	21:52	1:28	11:44	141 139-143	1654	170 168-172	6/4
2.13	23:13	1:21	10:45	140 139-142	1506	171 168-174	3/1
2.25	24:35	1:22	10:57	137 134-139	1501	170 168-170	5/0
2.38	25:53	1:18	10:21	139 138-140	1438	170 168-172	3/1
2.50	27:06	1:13	9:46	140 138-141	1367	172 168-176	3/2
2.63	28:24	1:18	10:22	141 141-142	1462	172 170-174	3/2
2.75	29:42	1:18	10:23	141 138-142	1464	172 170-174	2/2
2.88	31:02	1:20	10:40	136 134-139	1451	170 170-172	1/1
3.00	32:23	1:21	10:50	136 134-138	1474	172 170-174	2/0
3.13	33:42	1:19	10:36	138 137-138	1463	170 168-172	1/1
3.25	35:09	1:27 +7	11:37	136 132-138	1580	169 168-172	1/4
3.38	36:29	1:20	10:38	135 133-136	1436	171 170-172	2/2
3.50	37:51	1:22	10:57	139 137-140	1522	169 148-172	2/2
3.63	39:05	1:13	9:48	138 137-139	1351	170 168-172	0/3
3.75	40:25	1:21	10:45	138 137-139	1484	172 170-174	1/1
3.88	42:43	2:18	18:22	129 113-139	2369	158 118-174	4/7
4.00	44:21	1:38	13:03	127 122-131	1658	162 122-168	4/1
4.06	45:27	1:06	18:26	129 123-136	2377	146 118-168	1/0

Heart

132/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 95m, Range 22m, Flat prediction 44:40

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.9%	10:41
See your biggest climbs

Cadence

169 (176 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.4	170	4	43:18	11:01
Walk	2.4	122	0	1:07	24:14
Still	0.3	-	-	7	-
Pause	1.9	-	-	54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:09	44.25%	More
800m	4:46	9:35	46.82%	More
1km	6:00	9:39	48.36%	More
Mile	9:50	9:50	50.16%	More
5k	32:29	10:27	53.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	51.65
5km	33:11	10:41	51.94
5M	55:58	11:12	50.31
10km	1:11:03	11:26	49.64
10M	1:59:51	11:59	48.56
Half	2:41:15	12:19	47.17
20M	4:16:42	12:50	46.70
Mara	5:45:22	13:11	46.02

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