Fri 7th Jan 2022 at 2:56pm by Alun

Run > Easy

breezy

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Time
37:45
Miles
4.45
Min/mi
8:29
Pacing
95%
WAVA
58.36
Stride(cm)
128
Cals
471
Cadence
148
BPM
125
%MHR
71.6
B/mi
1056
Asc(m)
141
Hillscore
4
Surface
Mixed

Notes & Comments

4½ miles shakedown run around the Bligh Way playing fields with some strides at the end ahead of tomorrow's Kent cross country championships, feeling great! 🏃💪

Split Summary
===
1) 0.62m - 5:21(8:37/m) 117/124bpm [1008b/mi] 64cal
2) 0.62m - 5:27(8:46/m) 124/132bpm [1088b/mi] 69cal
3) 0.62m - 5:19(8:33/m) 124/131bpm [1061b/mi] 67cal
4) 0.62m - 5:10(8:19/m) 127/133bpm [1055b/mi] 65cal
5) 0.62m - 5:13(8:23/m) 127/134bpm [1065b/mi] 66cal
6) 0.62m - 5:12(8:21/m) 126/132bpm [1053b/mi] 64cal
7) 0.28m - 2:19(8:23/m) 122/126bpm [1022b/mi] 27cal
8) 0.45m - 3:45(8:23/m) 130/143bpm [1091b/mi] 49cal

5:21 5:27 5:19 5:10 5:13 5:12 2:19 3:45

Pin Map

0mi in 0

Pace

36%

63%

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	8:52	111 93-121	984	153 150-154	0/20
0.25	2:06	1:00	7:59	122 121-123	974	153 152-154	2/11
0.38	3:13	1:06	8:51	120 116-123	1062	151 148-154	4/8
0.50	4:17	1:04	8:34	115 113-117	986	150 148-154	5/7
0.63	5:22	1:05	8:42	120 113-123	1044	150 148-152	9/5
0.75	6:29	1:07	8:56	124 119-130	1108	151 148-156	3/1
0.88	7:37	1:08	9:04	130 126-132	1179	150 148-154	11/1
1.00	8:46	1:09	9:13	124 118-127	1142	150 146-152	5/3
1.13	9:48	1:02	8:16	118 116-120	976	149 148-150	1/8
1.25	10:52	1:03	8:27	123 121-125	1040	150 148-152	7/0
1.38	11:59	1:07	8:57	126 125-128	1128	149 148-150	2/0
1.50	13:02	1:03	8:27	120 118-125	1015	151 148-154	5/8
1.63	14:02	59	7:56	123 118-126	976	149 148-152	6/4
1.75	15:05	1:03	8:27	122 119-125	1030	149 148-152	5/2
1.88	16:13	1:08	9:02	127 124-133	1147	149 148-150	4/5
2.00	17:14	1:01	8:09	126 120-133	1027	147 146-150	3/6
2.13	18:15	1:01	8:07	123 120-127	999	148 146-150	3/3
2.25	19:19	1:04	8:36	130 128-131	1118	149 146-150	7/2
2.38	20:24	1:04	8:32	129 125-132	1101	149 146-152	6/11
2.50	21:24	1:01	8:05	126 124-128	1019	150 148-152	10/3
2.63	22:27	1:03	8:23	125 122-128	1047	148 142-150	8/13
2.75	23:32	1:05	8:43	127 121-131	1106	146 142-148	5/7
2.88	24:36	1:04	8:28	132 128-134	1118	146 140-150	1/6
3.00	25:37	1:01	8:09	124 123-126	1010	146 144-146	8/1
3.13	26:40	1:03	8:28	127 123-131	1075	145 144-146	3/2
3.25	27:46	1:06	8:46	131 129-132	1148	145 142-148	1/9
3.38	28:48	1:02	8:15	125 124-128	1031	146 142-148	1/4
3.50	29:50	1:02	8:14	126 124-129	1037	145 142-148	8/4
3.63	30:52	1:03	8:21	124 122-126	1034	144 142-146	3/8
3.75	31:52	1:00	7:59	121 116-125	967	144 140-146	0/8
3.88	32:54	1:02	8:17	122 120-124	1010	144 142-146	11/5
4.00	33:58	1:04	8:32	124 121-126	1058	142 140-144	0/8
4.13	35:04	1:06	8:49	125 123-127	1102	143 140-148	8/0
4.25	36:02	58	7:42	132 125-138	1016	151 142-174	2/3
4.38	37:02	1:00	7:59	139 134-143	1110	148 138-178	2/2
4.45	37:46	44	9:41	124 120-132	1201	139 136-140	0/4

Heart

125/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 141m, Range 42m, Flat prediction 37:52

Elevation Graph

Biggest Climbs (m)	Min/mi
12 7.4%	8:05
11 7.7%	8:31
11 2.4%	8:27
11 3.8%	8:11
See your biggest climbs

Cadence

148 (178 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.2	150	2.8	23:29	8:29
Walk	37.8	143	1.7	14:17	8:29

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	43.93%	More
800m	4:03	8:10	49.84%	More
1km	5:05	8:10	51.85%	More
Mile	8:12	8:12	54.53%	More
5k	26:00	8:22	58.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	58.28
5km	25:43	8:17	59.16
5M	42:45	8:33	58.06
10km	53:55	8:41	57.53
10M	1:29:37	8:58	57.27
Half	1:59:35	9:08	56.38
20M	3:07:53	9:24	56.86
Mara	4:10:41	9:34	56.83

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