Thu 9th Sep 2021 at 12:37pm by Autumnleaves

Run > Easy

Good
breezy
v warm

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0 👍

Time
44:06
Miles
4.01
Min/mi
11:00
Pacing
72.3%
WAVA
50.77
Stride(cm)
89
Cals
411
Cadence
164
BPM
134
%MHR
72.3
B/mi
1471
Asc(m)
176
Hillscore
7
Surface
Road

Notes & Comments

4 comments

So hot still! Decided an easy run was the sensible option - so did a Foundation one, had to really slow the pace towards the end to stay in Z2 as the heat definitely got to me. Otherwise quite pleasant out.
Split Summary
===
1) 0.48m - 5:04(10:32/m) 117/127bpm [1232b/mi] 40cal 5.7/6.55mph
2) 1m - 10:10(10:10/m) 135/141bpm [1373b/mi] 102cal 5.9/6.64mph
3) 1m - 10:10(10:10/m) 138/143bpm [1402b/mi] 103cal 5.91/6.3mph
4) 1m - 11:26(11:26/m) 140/142bpm [1601b/mi] 115cal 5.25/5.57mph
5) 0.28m - 3:15(11:39/m) 134/139bpm [1561b/mi] 27cal 5.15/5.76mph
6) 0.25m - 4:01(15:59/m) 126/133bpm [2014b/mi] 24cal 3.75/5.2mph

5:04 10:10 10:10 11:26 3:15 4:01

	LindsD Nice miles
	northernslowcoach Well run
	RRR-CAZ 🇬🇧 Sensible.
	Sombrero Good work and good thinking too.

Pace

61%

28%

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	11:34	106 90-119	1226	166 164-168	2/4
0.25	2:51	1:24	11:13	120 118-122	1345	167 164-168	0/16
0.38	4:00	1:09	9:13	123 122-125	1133	168 166-170	21/0
0.50	5:18	1:18	10:22	125 123-127	1296	168 166-170	2/10
0.63	6:27	1:10	9:16	131 126-135	1215	169 166-170	8/22
0.75	7:45	1:18	10:21	137 134-140	1418	167 166-168	10/0
0.88	9:08	1:23	11:07	136 132-141	1512	167 164-170	16/5
1.00	10:20	1:12	9:36	136 135-136	1307	169 166-172	10/3
1.13	11:34	1:14	9:53	137 136-138	1354	170 166-172	3/2
1.25	12:54	1:19	10:35	137 136-138	1451	171 168-172	2/4
1.38	14:12	1:18	10:25	136 134-137	1416	170 168-172	9/7
1.50	15:25	1:13	9:41	135 133-137	1308	172 170-174	1/4
1.63	16:40	1:15	10:01	137 136-139	1373	171 168-172	5/2
1.75	17:51	1:11	9:31	140 138-142	1333	172 170-174	0/6
1.88	19:04	1:13	9:45	135 133-138	1315	172 170-172	2/9
2.00	20:17	1:13	9:42	136 131-138	1318	172 172-174	4/3
2.13	21:31	1:14	9:49	139 138-141	1364	169 168-170	5/3
2.25	22:53	1:22	10:58	141 140-142	1546	168 166-170	10/5
2.38	24:16	1:23	11:05	140 138-143	1551	164 162-168	7/14
2.50	25:38	1:23	11:00	139 136-141	1530	164 160-166	11/3
2.63	27:02	1:24	11:11	140 138-141	1566	165 164-168	1/18
2.75	28:27	1:25	11:19	139 138-140	1574	166 164-168	15/2
2.88	29:51	1:24	11:10	140 138-141	1564	164 162-166	3/9
3.00	31:21	1:30	11:57	141 140-142	1684	161 156-164	12/9
3.13	32:48	1:27	11:38	141 140-142	1641	162 160-166	5/4
3.25	34:12	1:24	11:15	139 137-140	1564	165 162-166	16/15
3.38	35:39	1:27	11:37	140 140-141	1626	166 164-166	4/9
3.50	37:01	1:22	10:54	139 137-142	1515	166 164-168	3/17
3.63	38:23	1:22	10:59	135 132-137	1483	165 162-168	11/4
3.75	40:54	2:31 +1:01	20:07	133 124-139	2676	158 118-166	5/6
3.88	43:05	2:11	17:24	128 125-132	2227	130 110-162	12/7
4.00	45:00	1:55	15:23	124 119-129	1907	136 102-164	4/13
4.01	45:09	9	13:17	130 130-130	1728	162 162-162	0/0

Heart

134/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 176m, Range 32m, Flat prediction 44:30

Elevation Graph

Biggest Climbs (m)	Min/mi
24 11.8%	9:21
19 8.0%	10:55
15 11.0%	10:44
14 10.9%	9:31
See your biggest climbs

Cadence

164 (174 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.4	166	3.9	41:39	10:59
Walk	5.4	111	0.1	2:28	19:50
Still	0.0	-	-	1	-
Pause	2.2	-	-	1:01	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:29	42.71%	More
800m	4:48	9:39	46.47%	More
1km	6:01	9:41	48.24%	More
Mile	9:54	9:54	49.87%	More
5k	32:33	10:28	52.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:35	9:35	51.47
5km	33:19	10:43	51.73
5M	56:12	11:14	50.10
10km	1:11:21	11:29	49.44
10M	2:00:22	12:02	48.35
Half	2:41:56	12:22	46.97
20M	4:17:47	12:53	46.50
Mara	5:46:49	13:14	45.83

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