Sun 10th Jan 2021 at 11:00am by Craggy

Run > General

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Time
43:03
Miles
5.41
Min/mi
7:57
Pacing
95%
WAVA
59.44
Stride(cm)
122
Cals
598
Cadence
166
BPM
149
%MHR
83.7
B/mi
1185
Asc(m)
75
Hillscore
3
Surface
Road

Notes & Comments

4 comments

Split Summary
===
1) 1m - 8:07(8:07/m) 138/150bpm 105cal 7.39/8.33mph
2) 1m - 7:55(7:55/m) 148/153bpm 110cal 7.59/8.08mph
3) 1m - 7:57(7:57/m) 151/158bpm 111cal 7.55/7.76mph
4) 1m - 7:58(7:58/m) 153/160bpm 113cal 7.53/7.99mph
5) 1m - 8:11(8:11/m) 155/160bpm 117cal 7.33/8.01mph
6) 0.41m - 2:55(7:06/m) 157/161bpm 42cal 8.44/9mph

8:07 7:55 7:57 7:58 8:11 2:55

	Nellers How was that? Hopefully no problems.
	Craggy It felt good thanks, no knee pain! A similar HR to my first run two weeks ago but a minute a mile quicker, t think the low intensity rowing is helping build a decent aerobic base so I'll continue with that. Good to see you back up to 3 miles well done mate, hope it felt ok?
	Nellers I think the rowing helps with aerobic condition AND with a bit of quad strength which helps to stabilise the knees. Mine was fine, mate. Cold but no problems. First outdoor run since mid-November when the knee started complaining.
	Craggy Yes my knees feel stronger and more stable since I started rowing, I've started doing Yoga and I can balance on one leg better then I ever could as a runner! That's good to hear mate, and it's nice to get outside👍

Pin Map

0mi in 0

Pace

87%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:09	2:09	8:38	123 88-138	1061	167 110-178	7/1
0.50	4:09	1:59	7:57	141 138-147	1120	167 164-168	1/11
0.75	6:05	1:56	7:45	144 141-146	1116	168 166-168	1/7
1.00	8:08	2:03	8:12	145 142-149	1189	167 166-168	5/1
1.25	10:06	1:58	7:51	150 143-153	1178	167 164-168	3/2
1.50	12:04	1:59	7:55	147 146-150	1164	166 164-170	0/13
1.75	14:03	1:59	7:54	147 141-150	1162	166 166-168	1/5
2.00	16:02	1:59	7:58	148 144-151	1179	167 166-178	1/3
2.25	18:03	2:00	8:02	154 149-158	1237	167 164-170	4/0
2.50	20:02	1:59	7:56	154 148-157	1222	166 164-168	1/0
2.75	21:59	1:57	7:47	146 140-151	1136	166 164-168	1/4
3.00	23:58	2:00	7:59	151 146-154	1205	166 164-168	1/1
3.25	26:00	2:02	8:06	151 149-154	1223	166 164-168	5/0
3.50	27:56	1:56	7:44	151 146-159	1169	165 164-168	1/7
3.75	29:56	2:00	7:59	156 154-160	1245	164 164-166	1/1
4.00	31:57	2:02	8:06	155 152-157	1256	165 162-166	5/0
4.25	34:01	2:03	8:14	156 153-159	1284	165 164-166	9/0
4.50	36:03	2:03	8:11	154 152-156	1260	164 162-166	4/2
4.75	38:07	2:04	8:14	155 152-158	1277	165 164-166	13/1
5.00	40:08	2:01	8:06	157 154-160	1271	165 162-168	6/0
5.25	41:57	1:49	7:15	158 156-161	1145	167 166-170	0/8
5.41	43:03	1:06	6:55	155 149-161	1072	167 164-170	1/4

Heart

149/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 75m, Range 38m, Flat prediction 42:52

Elevation Graph

Biggest Climbs (m)	Min/mi
21 1.4%	8:04
13 3.3%	8:09
See your biggest climbs

Cadence

166 (178 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	166	5.4	43:00	7:58
Walk	0.1	110	0	3	6:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:57	47.48%	More
800m	3:38	7:18	52.95%	More
1km	4:37	7:26	54.23%	More
Mile	7:43	7:43	55.14%	More
5k	24:35	7:55	58.97%	More
5 miles	39:34	7:55	59.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:10	7:10	59.44
5km	23:53	7:41	60.68
5M	39:36	7:55	59.58
10km	49:52	8:02	59.08
10M	1:22:41	8:16	58.89
Half	1:50:09	8:25	58.03
20M	2:52:41	8:38	58.66
Mara	3:50:03	8:47	58.71

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