Thu 7th Jan 2021 at 11:00am by HappyG(rrr)

Run > General
  • Time
    44:48
  • Miles
    4.57
  • Min/mi
    9:48
  • Pacing
    77%
  • WAVA
    48.84
  • Stride(cm)
    98
  • Cals
    609
  • Cadence
    167
  • BPM
    151
  • %MHR
    78.4
  • B/mi
    1483
  • Asc(m)
    154
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

1 comments
First run with new Kahtoola NanoSpikes. They're ace. Complete confidence. Was the full off road route which was almost unmanageable in the X-Talons, absolutely great. And where I went A over T yesterday and down the drive where it was worst, all good. Very little tarmac / pavement on this run so don't know how they would be with more of that, but seemed fine. :-) G

Split Summary
===
1) 1m - 10:47(10:47/m) 144/164bpm 137cal 5.56/7.45mph
2) 1m - 8:37(8:37/m) 151/162bpm 115cal 6.97/7.66mph
3) 1m - 9:08(9:08/m) 157/168bpm 131cal 6.57/7.33mph
4) 1m - 9:27(9:27/m) 154/172bpm 132cal 6.34/7.7mph
5) 0.57m - 6:49(12:02/m) 155/168bpm 94cal 4.98/8.25mph
10:47 8:37 9:08 9:27 6:49
Corrah
Great. I had to put on my yaktrax to go up to the shop!
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Pace

28% 20% 45% 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 2:07 2:07 16:59 122 89-143 2073 168 148-186 3/3
0.25 3:38 1:30 12:03 145 137-149 1748 182 158-218 0/15
0.38 4:47 1:09 9:11 147 144-150 1351 182 160-204 0/10
0.50 6:05 1:18 10:27 143 136-150 1494 171 166-178 4/0
0.63 7:17 1:12 9:37 145 138-156 1396 167 158-172 6/0
0.75 8:33 1:16 10:07 156 148-161 1578 166 158-172 6/0
0.88 9:39 1:06 8:48 157 155-160 1382 171 164-176 2/0
1.00 10:47 1:08 9:01 157 151-163 1415 170 156-194 1/11
1.13 11:45 59 7:50 148 144-154 1160 160 158-164 0/12
1.25 13:02 1:16 10:11 141 135-149 1436 161 82-178 0/10
1.38 14:03 1:01 8:11 143 136-149 1170 166 160-170 1/2
1.50 15:10 1:07 8:53 154 146-160 1367 169 164-172 3/0
1.63 16:14 1:04 8:36 159 155-162 1366 168 162-174 1/1
1.75 17:14 1:00 8:01 151 149-154 1211 167 162-172 0/2
1.88 18:21 1:06 8:49 153 151-157 1349 167 164-170 3/0
2.00 19:23 1:03 8:22 158 156-160 1321 164 160-170 1/3
2.13 20:24 1:01 8:08 152 150-157 1237 166 162-170 1/1
2.25 21:28 1:04 8:32 153 151-156 1305 166 164-170 2/2
2.38 22:34 1:06 8:45 157 152-161 1375 170 166-174 11/1
2.50 23:40 1:06 8:48 157 151-161 1381 164 160-168 1/4
2.63 24:55 1:15 10:00 160 152-164 1600 167 160-170 11/0
2.75 26:06 1:11 9:30 165 163-168 1568 163 160-168 8/0
2.88 27:19 1:12 9:39 158 153-166 1526 164 162-166 11/0
3.00 28:32 1:13 9:44 156 153-158 1517 165 162-168 7/2
3.13 29:45 1:13 9:46 158 154-161 1543 167 156-172 2/2
3.25 30:48 1:03 8:25 149 147-152 1253 164 160-168 0/6
3.38 32:05 1:17 10:16 155 151-161 1592 167 160-176 20/0
3.50 33:45 1:40 13:21 165 162-172 2202 164 158-174 12/0
3.63 34:50 1:05 8:42 163 150-172 1418 161 154-172 0/17
3.75 35:52 1:01 8:10 145 142-149 1184 158 154-170 0/15
3.88 36:59 1:07 8:59 144 140-147 1294 161 154-168 0/5
4.00 37:59 1:00 8:01 144 142-147 1153 157 148-166 0/14
4.13 39:06 1:07 8:57 146 143-151 1306 165 158-168 0/3
4.25 40:28 1:22 10:55 148 140-153 1616 169 162-178 2/1
4.38 42:21 1:53 15:02 160 150-168 2406 170 162-176 17/0
4.50 44:01 1:40 13:24 160 149-167 2143 168 158-194 9/0
4.57 44:48 47 11:54 150 147-153 1785 173 152-204 0/3

Heart

151/172max
  • Show Beats/Mile

Elevation

Asc 154m, Range 74m, Flat prediction 43:34
Elevation Graph
Biggest Climbs (m) Min/mi
38 3.5% 9:35
33 8.9% 9:22
30 10.1% 15:20
21 3.2% 10:09
11 6.2% 8:52
See your biggest climbs

Cadence

167 (218 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.0 167 4.6 44:20 9:43
Walk 0.0 82 0 1 1:56:54
Still 1.0 - - 27 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:09 41.04% More
800m 4:08 8:19 47.28% More
1km 5:12 8:21 49.06% More
Mile 8:25 8:25 51.37% More
5k 28:08 9:03 52.34% More

Predictions

Dist Time Per Mile WAVA
1M 8:01 8:01 53.97
5km 28:56 9:19 50.90
5M 49:36 9:55 48.36
10km 1:03:27 10:13 47.22
10M 1:48:47 10:53 45.54
Half 2:27:43 11:17 44.03
20M 3:58:33 11:56 43.21
Mara 5:23:55 12:22 42.43
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