Tue 7th Sep 2021 at 7:00am by TeeBee

Run > General

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Time
45:41
Miles
4.00
Min/mi
11:25
Pacing
96%
WAVA
47.83
Stride(cm)
84
Cals
379
Cadence
167
BPM
148
%MHR
74.6
B/mi
1687
Asc(m)
163
Surface
Road

Notes & Comments

5 comments

Cadence set at 168bpm. Things getting better, fingers crossed. Been doing a lot of foot, ankle and calf exercises. Seem to be working - v minor niggles during run (hardly even noticable), no after effects whatsoever. Sports therapist Friday.

Split Summary
===
1) 1m - 11:37(11:37/m) 136/148bpm [1580b/mi] 85cal 5.17/5.45mph
2) 1m - 11:25(11:25/m) 147/155bpm [1677b/mi] 93cal 5.26/5.47mph
3) 1m - 11:18(11:18/m) 153/159bpm [1730b/mi] 99cal 5.31/5.76mph
4) 1m - 11:21(11:21/m) 157/162bpm [1783b/mi] 102cal 5.28/5.76mph

11:37 11:25 11:18 11:21

	LindsD Looks nice
	Lip Gloss Good pacing x
	TeeBee Thank you, it was a good run. Notes added.
	Lip Gloss Good luck for Friday x
	LindsD Great news x

Pace

64%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:34	1:34	12:29	113 87-134	1410	165 122-168	1/1
0.25	3:05	1:31	12:12	137 136-139	1671	167 166-168	0/1
0.38	4:31	1:26	11:26	135 132-137	1544	167 166-170	2/1
0.50	5:57	1:26	11:28	138 136-140	1583	167 166-168	1/2
0.63	7:21	1:24	11:14	141 135-147	1583	167 166-168	3/1
0.75	8:48	1:27	11:35	140 137-145	1621	167 166-168	2/2
0.88	10:14	1:26	11:28	141 138-143	1617	168 166-168	1/1
1.00	11:37	1:23	11:01	144 141-147	1587	167 166-168	0/3
1.13	13:10	1:33	12:26	146 141-149	1815	168 166-168	4/0
1.25	14:36	1:26	11:27	151 148-155	1728	167 166-168	3/0
1.38	16:02	1:26	11:27	145 144-148	1659	168 166-170	1/2
1.50	17:25	1:23	11:04	143 141-145	1583	168 166-170	3/2
1.63	18:51	1:26	11:28	149 144-154	1708	167 166-170	2/1
1.75	20:15	1:25	11:16	148 146-149	1668	167 166-168	2/1
1.88	21:37	1:22	10:58	148 145-150	1623	168 166-170	0/2
2.00	23:01	1:24	11:13	150 146-152	1681	167 166-170	0/2
2.13	24:22	1:21	10:48	153 152-156	1654	167 166-170	2/2
2.25	25:46	1:23	11:06	151 150-153	1676	168 166-170	1/3
2.38	27:14	1:28	11:47	149 148-152	1755	168 166-170	2/2
2.50	28:45	1:31	12:04	156 153-159	1884	167 166-168	2/0
2.63	30:09	1:24	11:15	154 151-157	1733	168 166-170	1/2
2.75	31:34	1:25	11:20	154 151-156	1746	167 166-168	1/4
2.88	32:57	1:23	11:05	154 150-158	1707	167 166-168	2/2
3.00	34:20	1:22	11:00	153 150-156	1682	168 166-168	1/1
3.13	35:48	1:29	11:50	157 155-158	1858	167 166-168	1/1
3.25	37:13	1:24	11:15	155 154-156	1743	167 166-168	1/2
3.38	38:34	1:21	10:50	156 155-157	1689	167 166-168	2/2
3.50	40:00	1:26	11:29	156 155-158	1792	167 166-168	3/1
3.63	41:24	1:24	11:15	158 156-159	1777	167 166-168	1/2
3.75	42:52	1:27	11:38	157 156-159	1827	168 166-170	2/1
3.88	44:19	1:28	11:41	160 159-161	1870	168 166-168	2/1
4.00	45:41	1:22	10:59	159 157-161	1747	167 166-168	1/2

Heart

148/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 163m, Range 9m, Flat prediction 45:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (170 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	167	4	45:41	11:25
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:42	10:51	36.64%	More
800m	5:27	10:58	39.86%	More
1km	6:51	11:02	41.29%	More
Mile	11:08	11:08	43.29%	More
5k	35:15	11:21	47.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:12	10:12	47.28
5km	34:45	11:11	48.49
5M	58:09	11:38	47.32
10km	1:13:34	11:50	46.84
10M	2:03:05	12:19	46.16
Half	2:44:51	12:35	45.03
20M	4:20:32	13:02	44.86
Mara	5:48:55	13:19	44.38

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