Fri 31st Dec 2021 at 1:46pm by Alun

Run > Recovery Run
  • breezy
  • Time
    34:05
  • Miles
    4.02
  • Min/mi
    8:29
  • Pacing
    91%
  • WAVA
    58.23
  • Stride(cm)
    129
  • Cals
    409
  • Cadence
    148
  • BPM
    119
  • %MHR
    68.6
  • B/mi
    1012
  • Asc(m)
    209
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

Final run of 2021, tired legs after last night's session.
Summary:
Run every day, currently day 642;
2563 miles completed;
Age category club records on the track from 800m to 10000m (except the mile which I didn't get to race);
PBs for the 1500m, 3000m, 5000m and 10000m on the track, 5 miles and 10k on the road;
Individual vets' county track medals (gold and 2 silver), vets' cross country team gold for the second year running, South of England vets' cross country silver and British Masters' 10k road team champions.
Let's see what 2022 brings?

Split Summary
===
1) 0.62m - 5:21(8:36/m) 112/123bpm [964b/mi] 62cal
2) 0.62m - 5:14(8:25/m) 118/126bpm [992b/mi] 63cal
3) 0.62m - 4:54(7:54/m) 118/125bpm [932b/mi] 61cal
4) 0.62m - 5:06(8:13/m) 121/132bpm [994b/mi] 63cal
5) 0.62m - 5:57(9:35/m) 125/135bpm [1198b/mi] 69cal
6) 0.62m - 5:06(8:13/m) 120/127bpm [986b/mi] 60cal
7) 0.28m - 2:21(8:23/m) 130/136bpm [1091b/mi] 31cal
8) 0.01m - 5(7:21/m) 133/134bpm [977b/mi]
5:21 5:14 4:54 5:06 5:57 5:06 2:21 5
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

6% 23% 59% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:04 1:04 8:29 89 60-115 755 149 146-152 1/0
0.25 2:08 1:04 8:34 117 115-118 1002 148 146-150 13/0
0.38 3:11 1:03 8:23 116 114-117 973 150 148-150 4/9
0.50 4:16 1:06 8:44 116 114-118 1013 149 148-150 5/3
0.63 5:22 1:06 8:46 121 119-123 1062 149 148-150 9/3
0.75 6:31 1:09 9:14 124 123-125 1145 149 146-150 8/3
0.88 7:36 1:05 8:39 124 120-126 1073 146 144-148 6/0
1.00 8:38 1:01 8:10 113 110-120 923 148 144-152 1/5
1.13 9:37 1:00 7:59 113 111-115 902 149 148-152 2/11
1.25 10:37 1:00 7:57 115 113-117 915 150 148-152 8/5
1.38 11:38 1:00 8:04 118 117-120 952 149 148-150 4/10
1.50 12:39 1:01 8:09 123 121-125 1003 149 148-150 8/12
1.63 13:39 1:00 8:04 120 114-125 967 149 148-152 3/4
1.75 14:36 56 7:31 114 113-115 857 149 148-150 1/4
1.88 15:33 58 7:40 115 112-117 882 149 148-152 1/10
2.00 16:29 56 7:28 116 114-117 867 149 148-152 1/8
2.13 17:27 57 7:40 115 113-118 881 150 148-152 9/8
2.25 18:36 1:09 9:15 121 117-125 1118 148 144-154 28/12
2.38 19:36 1:00 8:04 130 127-132 1048 148 144-152 14/18
2.50 20:42 1:06 8:44 123 121-127 1075 146 146-146 4/5
2.63 21:50 1:08 9:04 121 119-123 1097 146 144-146 4/3
2.75 23:07 1:17 10:12 127 122-132 1296 144 142-146 11/4
2.88 24:27 1:20 10:41 129 126-132 1378 142 136-144 14/6
3.00 25:41 1:14 9:53 130 121-135 1284 144 142-148 3/5
3.13 26:40 1:00 7:57 111 108-118 882 147 144-148 2/13
3.25 27:41 1:00 8:03 114 111-116 917 146 144-148 0/9
3.38 28:45 1:04 8:35 119 113-126 1021 147 146-148 9/0
3.50 29:47 1:02 8:15 123 120-126 1015 147 146-150 4/5
3.63 30:48 1:01 8:11 122 119-124 998 148 146-152 5/10
3.75 31:49 1:00 8:02 125 122-127 1004 148 146-150 4/1
3.88 32:54 1:06 8:47 127 121-134 1115 149 146-152 10/2
4.00 33:55 1:00 8:04 135 134-136 1088 148 144-150 8/1
4.02 34:04 9 8:01 133 132-134 1067 148 148-148 0/1

Heart

119/136max
  • Show Beats/Mile

Elevation

Asc 209m, Range 50m, Flat prediction 33:35
Elevation Graph
Biggest Climbs (m) Min/mi
47 22.8% 9:25
27 13.3% 10:10
17 7.8% 8:40
14 4.5% 8:27
13 4.2% 8:29
12 4.1% 8:41
See your biggest climbs

Cadence

148 (154 max) Stride Length: 129cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.4 149 2.8 22:38 8:12
Walk 33.6 144 1.3 11:26 9:04
Still 0.0 - - 0 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:30 45.81% More
800m 3:45 7:33 53.85% More
1km 4:45 7:39 55.34% More
Mile 7:49 7:49 57.12% More
5k 26:08 8:25 58.20% More

Predictions

Dist Time Per Mile WAVA
1M 7:43 7:43 57.90
5km 25:53 8:20 58.78
5M 43:01 8:36 57.70
10km 54:16 8:44 57.16
10M 1:30:12 9:01 56.90
Half 2:00:20 9:11 56.03
20M 3:09:05 9:27 56.50
Mara 4:12:16 9:38 56.47
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