Fri 16th Jul 2021 at 11:00am by Sigh

Run > Steady-State

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Time
54:11
Miles
5.00
Min/mi
10:50
Pacing
90%
WAVA
45.05
Stride(cm)
88
Cals
777
Cadence
170
BPM
152
%MHR
85.5
B/mi
1649
Asc(m)
160
Hillscore
3
Surface
Road

Notes & Comments

2 comments

Steady 5

Ankle still not 100% after Tuesday's run, so back on with the ankle sleeve and took it steady. Very warm.

6:34 6:17 6:32 6:23 6:42 7:05 7:05 7:14 19

	Ness Impressive running in the heat. 👍😁
	Sigh Thanks, it was rather warm!

Pin Map

Trent & Mersey Canal, Stone, Staffs

0mi in 0

Pace

39%

45%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:45	2:45	11:01	121 67-145	1333	168 148-220	9/1
0.50	5:22	2:37	10:28	146 145-147	1528	170 164-192	5/5
0.75	7:52	2:30	9:58	146 143-150	1455	171 128-228	2/7
1.00	10:18	2:26	9:44	148 146-151	1442	175 162-204	2/9
1.25	12:54	2:36	10:25	150 148-152	1562	167 130-184	5/7
1.50	15:41	2:47	11:07	152 145-157	1689	170 128-192	4/7
1.75	18:13	2:33	10:10	155 152-157	1576	172 164-194	3/4
2.00	20:42	2:29	9:56	152 151-155	1511	176 164-194	1/4
2.25	23:19	2:37	10:28	155 154-155	1622	178 150-202	4/4
2.50	25:55	2:36	10:22	155 152-157	1607	176 148-214	2/4
2.75	28:40	2:45	11:02	153 149-155	1687	169 122-216	2/5
3.00	31:18	2:38	10:32	156 155-158	1643	174 162-216	3/4
3.25	34:02	2:43	10:54	157 157-158	1710	176 134-196	5/2
3.50	36:59	2:57	11:47	155 154-157	1827	154 110-196	6/5
3.75	39:49	2:50	11:21	157 153-161	1783	173 158-202	6/2
4.00	42:40	2:51	11:25	159 157-163	1816	169 124-186	7/5
4.25	45:31	2:50	11:22	161 160-163	1830	172 126-198	8/5
4.50	48:20	2:50	11:18	160 159-161	1808	177 154-206	5/6
4.75	51:10	2:50	11:19	159 157-161	1798	174 130-202	3/3
5.00	54:11	3:01	12:03	160 156-166	1928	149 104-202	8/4

Heart

152/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 160m, Range 31m, Flat prediction 54:10

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.2%	10:54
See your biggest climbs

Cadence

170 (228 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.8	173	4.8	51:24	10:41
Walk	4.6	122	0.2	2:30	13:00
Still	0.6	-	-	18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:31	35.60%	More
800m	4:52	9:47	40.89%	More
1km	6:06	9:50	42.41%	More
Mile	9:53	9:53	44.50%	More
5k	32:27	10:27	46.13%	More
5 miles	54:09	10:50	45.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:50	9:50	44.71
5km	32:43	10:32	45.74
5M	54:11	10:50	45.03
10km	1:08:13	10:59	44.68
10M	1:52:58	11:18	44.63
Half	2:30:24	11:29	44.02
20M	3:55:32	11:47	44.54
Mara	5:13:35	11:58	44.61

Fetch Miles

11:11

Towpath from Weaver's Lane to Newcastle St

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