Tue 16th Feb 2021 at 12:00pm by Spike#67

Run > Easy

  • Time
    47:47
  • Miles
    4.44
  • Min/mi
    10:46
  • Pacing
    89%
  • Stride(cm)
    107
  • Cals
    536
  • Cadence
    140
  • BPM
    136
  • %MHR
    76.6
  • B/mi
    1467
  • Asc(m)
    73
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Weather Report: Bright and breezy. Temperature?C, Humidity?%. Running conditions good, real feel?C

Planned Session: 4-5 mile easy

Actual Session: As planned #buggy

Woke a little sore but nothing serious and still flexible. Mainly my lower back but quads and calves too. An easy 4.5 miles to loosen up those tired muscle groups and aid recovery.

Split Summary
===
1) 0.62m - 6:38(10:41/m) 129/151bpm 71/77rpm 5.62/6.8mph
2) 0.62m - 6:20(10:13/m) 133/143bpm 72/75rpm 5.88/7.54mph
3) 0.62m - 6:32(10:32/m) 138/144bpm 69/75rpm 5.69/6.67mph
4) 0.62m - 6:27(10:24/m) 139/146bpm 70/88rpm 5.77/7mph
5) 0.62m - 6:48(10:58/m) 137/143bpm 70/75rpm 5.47/6.63mph
6) 0.62m - 6:46(10:53/m) 139/146bpm 70/75rpm 5.51/6.8mph
7) 0.62m - 7:04(11:24/m) 139/144bpm 67/75rpm 5.26/7.18mph
6:38 6:20 6:32 6:27 6:48 6:46 7:04

Pace

15% 29% 48% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:27 1:27 11:39 121 93-144 1410 141 56-146 162/0
0.25 2:46 1:19 10:30 145 137-151 1521 144 134-150 4/5
0.38 4:07 1:21 10:49 139 129-142 1504 140 104-154 2/5
0.50 5:27 1:20 10:41 122 117-129 1303 140 116-146 0/25
0.63 6:42 1:14 9:56 121 118-125 1201 144 102-150 0/30
0.75 7:56 1:14 9:53 131 124-137 1294 146 134-150 0/8
0.88 9:08 1:13 9:40 139 136-143 1345 149 146-150 0/5
1.00 10:23 1:14 9:55 136 130-139 1348 147 114-150 0/8
1.13 11:41 1:18 10:24 132 129-138 1372 138 110-150 2/6
1.25 13:05 1:24 11:10 128 117-139 1430 142 106-150 0/8
1.38 14:17 1:13 9:43 132 122-139 1282 146 126-150 3/1
1.50 15:45 1:27 11:38 142 140-144 1651 131 108-146 5/2
1.63 17:07 1:22 10:57 138 132-143 1512 136 114-150 0/5
1.75 18:21 1:15 9:56 141 139-143 1401 145 108-150 3/3
1.88 19:40 1:19 10:30 137 135-140 1439 132 98-150 0/10
2.00 21:01 1:21 10:47 138 136-140 1488 141 112-150 5/6
2.13 22:17 1:16 10:12 138 135-144 1407 143 108-176 24/0
2.25 23:33 1:16 10:09 141 139-146 1430 138 110-148 12/3
2.38 24:55 1:21 10:51 140 138-141 1519 139 110-150 1/3
2.50 26:10 1:16 10:05 139 138-141 1402 145 126-150 3/1
2.63 27:27 1:16 10:10 139 138-140 1414 143 116-150 1/13
2.75 28:50 1:23 11:04 140 138-143 1550 139 108-150 6/2
2.88 30:09 1:19 10:31 137 135-139 1442 145 126-150 1/9
3.00 31:42 1:34 12:29 135 123-140 1684 131 102-148 0/7
3.13 33:04 1:22 10:52 134 125-139 1457 141 106-150 4/1
3.25 34:22 1:18 10:24 136 134-140 1414 146 126-150 1/6
3.38 35:42 1:20 10:42 139 136-142 1488 136 96-150 3/3
3.50 37:11 1:28 11:47 139 136-143 1639 143 108-150 1/2
3.63 38:32 1:21 10:51 140 136-146 1519 140 102-150 2/5
3.75 39:49 1:17 10:19 139 136-143 1435 137 100-150 10/1
3.88 41:07 1:18 10:23 140 138-143 1454 139 106-150 4/3
4.00 42:44 1:37 12:56 138 134-143 1785 133 106-150 0/8
4.13 44:10 1:26 11:28 138 134-142 1581 129 106-150 4/4
4.25 45:37 1:27 11:33 140 136-144 1618 140 108-150 3/4
4.38 46:57 1:21 10:44 136 131-143 1461 131 102-150 2/1
4.43 1:00:11 13:14 3:44:43 137 134-139 30787 142 106-150 3/0

Heart

136/151max
  • Show Beats/Mile

Elevation

Asc 73m, Range 165m, Flat prediction 48:04
Elevation Graph
Biggest Climbs (m) Min/mi
40 9.9% 10:08
11 5.2% 9:54
See your biggest climbs

Cadence

140 (176 max) Stride Length: 107cm Run: 81% Walk: 19%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:24 9:41 0.00% More
800m 4:53 9:49 0.00% More
1km 6:10 9:56 0.00% More
Mile 10:05 10:05 0.00% More
5k 32:41 10:31 0.00% More

Predictions

Dist Time Per Mile
1M 9:50 9:50
5km 32:44 10:32
5M 54:12 10:50
10km 1:08:14 10:59
10M 1:53:00 11:18
Half 2:30:26 11:29
20M 3:55:35 11:47
Mara 5:13:39 11:58

Three Things You Saw Today

1 Scottie dogs in red waterproofs
2 Old men with nobbly knees out
3 Costa coffee walkers
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