Wed 1st Sep 2021 at 7:07pm by Alun

Run > Easy

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Time
34:08
Miles
4.00
Min/mi
8:32
Pacing
94%
WAVA
57.87
Stride(cm)
132
Cals
403
Cadence
143
BPM
117
%MHR
67
B/mi
995
Asc(m)
188
Hillscore
9
Surface
Road

Notes & Comments

4 easy miles after work, still soreness in my glutes...

Split Summary
===
1) 0.62m - 5:30(8:52/m) 111/118bpm [984b/mi] 63cal
2) 0.62m - 5:30(8:52/m) 118/126bpm [1045b/mi] 67cal
3) 0.62m - 5:08(8:15/m) 113/124bpm [932b/mi] 60cal
4) 0.62m - 5:15(8:28/m) 119/124bpm [1007b/mi] 65cal
5) 0.62m - 5:11(8:21/m) 122/131bpm [1019b/mi] 64cal
6) 0.62m - 5:09(8:18/m) 116/123bpm [962b/mi] 58cal
7) 0.26m - 2:16(8:40/m) 120/127bpm [1040b/mi] 25cal
8) 0.01m - 8(9:16/m) 125/126bpm [1158b/mi] 1cal

5:30 5:30 5:08 5:15 5:11 5:09 2:16 8

Pin Map

0mi in 0

Pace

41%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:01	102 78-114	919	147 144-150	1/5
0.25	2:14	1:07	8:53	113 112-114	1004	146 144-146	6/10
0.38	3:16	1:02	8:17	111 110-112	919	146 144-148	4/4
0.50	4:23	1:07	8:52	113 112-114	1002	146 144-146	3/3
0.63	5:32	1:09	9:13	116 114-118	1070	144 142-146	5/4
0.75	6:39	1:07	8:59	120 117-123	1077	144 142-146	10/1
0.88	7:50	1:11	9:26	120 114-122	1133	143 140-144	10/1
1.00	8:56	1:06	8:46	113 109-116	990	144 142-146	2/4
1.13	10:02	1:06	8:51	117 107-126	1035	143 140-146	4/10
1.25	11:04	1:02	8:13	116 105-125	953	142 140-144	21/0
1.38	12:04	1:00	8:00	107 103-109	857	144 142-146	3/20
1.50	13:08	1:04	8:35	114 110-121	979	144 140-146	5/9
1.63	14:11	1:03	8:23	119 111-124	997	142 140-144	8/8
1.75	15:10	59	7:54	112 110-115	885	143 140-150	3/5
1.88	16:13	1:03	8:22	113 111-115	945	144 142-146	0/10
2.00	17:17	1:04	8:32	114 110-119	972	142 140-144	4/1
2.13	18:22	1:05	8:37	120 118-122	1035	142 140-146	11/4
2.25	19:24	1:02	8:19	121 118-123	1006	143 140-146	8/3
2.38	20:28	1:04	8:34	122 119-124	1045	141 140-142	10/8
2.50	21:30	1:01	8:11	120 118-123	982	141 140-142	5/1
2.63	22:29	59	7:50	115 112-118	901	143 142-146	10/6
2.75	23:33	1:05	8:40	124 119-129	1074	141 140-144	8/9
2.88	24:41	1:08	9:04	130 128-131	1178	142 140-144	7/3
3.00	25:41	1:00	8:00	117 110-125	936	142 140-144	5/12
3.13	26:44	1:02	8:19	122 117-125	1015	142 140-146	15/1
3.25	27:48	1:04	8:32	119 112-122	1015	142 140-146	2/7
3.38	28:47	59	7:52	112 109-114	881	143 140-146	5/8
3.50	29:48	1:01	8:09	114 113-115	930	142 140-144	2/6
3.63	30:52	1:04	8:32	114 113-115	972	142 140-144	14/10
3.75	31:55	1:03	8:23	120 115-121	1007	143 140-148	10/8
3.88	33:00	1:05	8:40	118 115-122	1022	141 140-144	0/17
4.00	34:05	1:05	8:44	122 116-127	1065	141 140-142	7/1
4.00	34:07	2	10:18	124 124-124	1276	140 140-140	0/0

Heart

117/131max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 188m, Range 41m, Flat prediction 34:04

Elevation Graph

Biggest Climbs (m)	Min/mi
26 5.7%	9:17
21 10.0%	8:28
19 5.6%	8:11
17 6.9%	8:04
10 3.6%	8:26
See your biggest climbs

Cadence

143 (150 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	43.2	145	1.7	14:44	8:31
Walk	56.8	141	2.3	19:23	8:31

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	43.32%	More
800m	4:03	8:09	49.92%	More
1km	5:03	8:07	52.22%	More
Mile	8:15	8:15	54.14%	More
5k	26:05	8:24	58.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:46	7:46	57.53
5km	26:04	8:23	58.37
5M	43:19	8:40	57.30
10km	54:38	8:48	56.78
10M	1:30:49	9:05	56.51
Half	2:01:10	9:15	55.64
20M	3:10:22	9:31	56.12
Mara	4:13:59	9:42	56.09

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