Fri 3rd Sep 2021 at 7:02pm by Alun

Run > Easy

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Time
34:00
Miles
4.02
Min/mi
8:27
Pacing
93%
WAVA
58.37
Stride(cm)
131
Cals
413
Cadence
145
BPM
119
%MHR
68.6
B/mi
1009
Asc(m)
207
Hillscore
4
Surface
Road

Notes & Comments

Easy 4 miles around Parkfields, keeping my pace lower to try and reduce the load on my glutes. Pacing was pretty much spot on.

Split Summary
===
1) 0.62m - 5:24(8:41/m) 113/123bpm [982b/mi] 64cal
2) 0.62m - 5:24(8:41/m) 122/133bpm [1060b/mi] 67cal
3) 0.62m - 4:55(7:55/m) 118/130bpm [934b/mi] 60cal
4) 0.62m - 5:00(8:03/m) 124/128bpm [998b/mi] 66cal
5) 0.62m - 5:19(8:33/m) 121/128bpm [1034b/mi] 66cal
6) 0.62m - 5:20(8:35/m) 116/124bpm [995b/mi] 60cal
7) 0.29m - 2:39(9:03/m) 119/124bpm [1076b/mi] 30cal

5:24 5:24 4:55 5:00 5:19 5:20 2:39

Pin Map

0mi in 0

Pace

28%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:47	102 83-109	896	147 144-150	1/7
0.25	2:11	1:06	8:45	113 109-115	989	146 144-150	3/6
0.38	3:14	1:02	8:19	114 113-116	948	149 146-150	7/15
0.50	4:19	1:05	8:40	119 115-123	1031	149 148-150	4/3
0.63	5:26	1:07	8:55	120 118-121	1069	147 146-150	9/2
0.75	6:32	1:07	8:53	124 121-125	1101	147 146-150	10/8
0.88	7:42	1:09	9:16	126 123-128	1167	146 144-148	11/3
1.00	8:49	1:07	8:58	118 114-121	1058	147 140-150	3/6
1.13	9:52	1:03	8:24	123 114-132	1033	148 146-150	7/6
1.25	10:52	1:00	7:58	122 110-132	971	148 146-152	7/2
1.38	11:51	59	7:52	113 110-115	889	149 148-150	5/7
1.50	12:50	59	7:54	120 115-127	948	148 146-150	5/15
1.63	13:51	1:02	8:13	124 117-129	1018	149 148-150	3/2
1.75	14:48	57	7:36	116 115-117	882	147 146-150	3/6
1.88	15:48	59	7:54	118 116-120	933	149 146-150	8/14
2.00	16:47	59	7:52	119 115-126	936	150 148-154	3/3
2.13	17:43	57	7:33	127 126-128	958	146 144-148	11/5
2.25	18:40	57	7:37	125 124-127	952	147 146-150	14/4
2.38	19:44	1:04	8:30	125 124-126	1063	145 140-146	1/6
2.50	20:50	1:05	8:42	126 123-127	1096	145 142-146	12/7
2.63	21:50	1:00	8:01	117 115-123	938	143 140-146	5/7
2.75	22:55	1:05	8:43	124 118-126	1081	144 142-146	3/6
2.88	24:04	1:09	9:15	126 125-128	1166	142 140-144	16/1
3.00	25:07	1:02	8:19	120 111-127	998	142 140-144	5/13
3.13	26:11	1:04	8:35	119 113-124	1021	142 140-146	8/3
3.25	27:17	1:06	8:49	120 114-122	1058	142 140-146	1/4
3.38	28:20	1:03	8:21	111 109-114	926	142 140-144	7/3
3.50	29:21	1:02	8:13	115 112-116	944	143 142-146	2/7
3.63	30:27	1:06	8:49	115 113-116	1014	143 140-146	12/9
3.75	31:33	1:05	8:43	119 117-120	1038	142 140-146	8/9
3.88	32:37	1:04	8:30	120 115-123	1021	142 140-146	4/19
4.00	33:49	1:12	9:35	118 114-121	1131	140 136-142	2/4
4.02	34:01	12	9:47	118 117-118	1154	136 136-136	3/0

Heart

119/132max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 207m, Range 38m, Flat prediction 33:55

Elevation Graph

Biggest Climbs (m)	Min/mi
17 8.6%	9:26
12 11.2%	8:48
11 5.9%	7:53
See your biggest climbs

Cadence

145 (154 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	59.4	147	2.4	20:11	8:18
Walk	40.6	142	1.6	13:50	8:42

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:32	45.57%	More
800m	3:49	7:41	52.91%	More
1km	4:47	7:42	55.03%	More
Mile	7:49	7:49	57.16%	More
5k	25:52	8:20	58.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	58.02
5km	25:49	8:19	58.93
5M	42:55	8:35	57.83
10km	54:08	8:43	57.30
10M	1:29:58	9:00	57.04
Half	2:00:03	9:10	56.16
20M	3:08:37	9:26	56.64
Mara	4:11:39	9:36	56.61

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