Mon 4th Jan 2021 at 5:00pm by geordiegirl

Run > Easy
  • snow
  • cold
  • Time
    48:16
  • Miles
    4.50
  • Min/mi
    10:44
  • Pacing
    63%
  • WAVA
    50.54
  • Stride(cm)
    90
  • Cals
    502
  • Cadence
    166
  • BPM
    154
  • %MHR
    89.9
  • B/mi
    1648
  • Asc(m)
    111
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

3 comments
3m on plan but as that’s less than I do normally so added a bit more. I will bring it in line as the long runs increase.

Felt good and looking forward to tomorrow.

Split Summary
===
1) 1m - 10:15(10:15/m) 151/168bpm 104cal
2) 1m - 10:18(10:18/m) 157/169bpm 110cal
3) 1m - 10:39(10:39/m) 156/169bpm 112cal
4) 1m - 12:10(12:10/m) 157/171bpm 124cal
5) 0.5m - 4:54(9:50/m) 158/167bpm 52cal
10:15 10:18 10:39 12:10 4:54
Evangel
That looks a little bit more brisk than an "Easy Run"; well done. For the moment we're level.
geordiegirl
Haha I go by how I feel rather than pace I do. So it felt easy but then again I was cold had driving sleet and wanted home 😂
Evangel
I know the feeling!
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Pace

15% 8% 19% 54% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 4:01 4:01 +2:44 32:06 112 87-139 3596 170 118-180 2/3
0.25 5:14 1:13 9:45 137 116-156 1336 171 164-174 4/0
0.38 6:31 1:17 10:16 160 158-163 1641 171 168-174 3/1
0.50 7:55 1:24 11:09 165 163-168 1841 166 154-170 5/0
0.63 9:13 1:18 10:26 158 152-162 1649 169 164-172 2/1
0.75 10:27 1:14 9:51 154 151-157 1517 172 168-174 0/3
0.88 11:44 1:17 10:17 161 155-165 1655 171 166-176 2/3
1.00 12:56 1:13 9:40 155 153-157 1499 171 166-174 0/4
1.13 14:12 1:16 10:08 160 155-168 1620 168 166-170 6/1
1.25 15:56 1:44 +20 13:48 158 146-169 2181 164 106-176 3/3
1.38 17:17 1:21 10:46 156 142-168 1679 168 166-170 5/1
1.50 18:34 1:17 10:16 162 159-168 1664 172 168-174 1/5
1.63 19:45 1:12 9:34 157 155-160 1503 170 164-174 1/6
1.75 20:57 1:12 9:36 157 155-160 1507 169 168-172 1/2
1.88 22:13 1:15 10:02 150 143-155 1505 169 168-172 0/9
2.00 23:35 1:22 10:55 147 142-154 1604 169 164-172 0/2
2.13 24:54 1:20 10:39 163 154-169 1736 167 162-170 5/0
2.25 26:24 1:29 11:55 163 154-169 1942 166 164-170 2/2
2.38 27:49 1:26 11:24 151 148-156 1722 162 104-174 4/2
2.50 29:06 1:17 10:14 157 152-160 1605 168 166-170 0/4
2.63 30:31 1:25 11:18 158 151-167 1785 163 110-170 2/1
2.75 31:45 1:14 9:52 157 153-166 1550 167 164-170 1/4
2.88 32:57 1:12 9:36 153 150-154 1469 169 168-170 1/7
3.00 34:14 1:17 10:15 148 147-149 1516 169 168-170 0/7
3.13 35:33 1:19 +5 10:36 157 148-164 1663 169 134-176 0/4
3.25 37:32 1:59 +21 15:49 151 143-160 2387 158 110-170 5/1
3.38 38:49 1:18 10:21 145 139-152 1502 169 168-172 1/6
3.50 40:42 1:53 15:03 153 137-171 2302 143 100-170 13/4
3.63 42:06 1:24 11:10 161 158-166 1797 165 160-168 6/0
3.75 43:42 1:37 12:54 164 160-168 2115 153 112-168 7/0
3.88 45:18 1:35 12:43 158 152-163 2009 154 114-168 8/0
4.00 46:50 1:32 12:16 163 157-168 2000 163 116-170 7/0
4.13 48:00 1:10 9:23 158 152-161 1483 172 170-174 0/8
4.25 49:16 1:16 10:08 153 152-154 1551 170 166-174 2/5
4.38 50:35 1:18 10:27 157 153-160 1642 169 164-172 2/1
4.50 51:47 1:12 9:35 165 160-167 1582 173 168-176 3/1
4.50 51:48 1 10:01 166 166-166 1663 174 174-174 0/0

Heart

154/171max
  • Show Beats/Mile

Elevation

Asc 111m, Range 49m, Flat prediction 46:32
Elevation Graph
Biggest Climbs (m) Min/mi
44 5.3% 12:39
15 2.2% 11:37
See your biggest climbs

Cadence

166 (180 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.0 168 4.4 46:21 11:13
Walk 4.8 113 0.1 2:36 19:36
Still 0.3 - - 10 -
Pause 4.9 - - 2:41 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:20 9:25 41.81% More
800m 4:53 9:49 43.95% More
1km 6:11 9:57 45.22% More
Mile 10:10 10:10 46.93% More
5k 33:14 10:42 50.16% More

Predictions

Dist Time Per Mile WAVA
1M 9:08 9:08 52.23
5km 32:02 10:19 52.03
5M 54:14 10:51 50.17
10km 1:08:59 11:06 49.38
10M 1:56:49 11:41 48.06
Half 2:37:30 12:01 46.57
20M 4:11:34 12:35 45.89
Mara 5:39:12 12:57 45.08

Bespoke Fields

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Type of run
Perceived effort
How did I feel

Three Things You Saw Today

1 Still lots of Christmas lights up
2 Few flurries of snow
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