Thu 5th May 2022 at 11:29am by Rosehip

Run > Tempo

  • Time
    1:41:46
  • Miles
    7.77
  • Min/mi
    13:06
  • Pacing
    67%
  • WAVA
    45.50
  • Stride(cm)
    80
  • Cals
    840
  • Cadence
    153
  • BPM
    146
  • %MHR
    80.9
  • B/mi
    1907
  • Asc(m)
    468
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

5 comments
With 3x 8 mins
Stratford road is not flat
Overheated a bit and the ‘endurance run’ afterwards had a lot of walking in - especially uphill through the rspb
Third effort cut short by St marks fly in eye - nasty wee May beastie - as my aunt used to call them - and second had a huge digger being offloaded from a large lorry across the little road, so a bit ofa walk around that in the middle.

Split Summary
===
1) 1m - 13:04(13:04/m) 132/147bpm [1726b/mi] 111cal 4.59/5.38mph
2) 0.12m - 1:56(15:48/m) 131/147bpm [2070b/mi] 14cal 3.8/5.03mph
3) 0.78m - 8:00(10:14/m) 153/162bpm [1566b/mi] 79cal 5.86/6.68mph
4) 0.23m - 4:00(17:14/m) 133/160bpm [2292b/mi] 28cal 3.48/6.49mph
5) 0.75m - 8:00(10:38/m) 156/164bpm [1660b/mi] 77cal 5.64/6.28mph
6) 0.24m - 4:00(16:48/m) 137/163bpm [2303b/mi] 27cal 3.57/5.76mph
7) 0.7m - 7:26(10:41/m) 159/166bpm [1700b/mi] 74cal 5.61/6.16mph
8) 0.23m - 4:00(17:14/m) 136/156bpm [2344b/mi] 25cal 3.48/3.61mph
9) 1m - 15:09(15:09/m) 145/179bpm [2198b/mi] 112cal 3.96/5.03mph
10) 1m - 12:42(12:42/m) 147/154bpm [1866b/mi] 103cal 4.72/5.47mph
11) 0.83m - 11:09(13:23/m) 150/183bpm [2007b/mi] 93cal 4.49/5.09mph
12) 0.88m - 12:19(13:56/m) 149/156bpm [2077b/mi] 97cal 4.3/5.13mph
13:04 1:56 8:00 4:00 8:00 4:00 7:26 4:00 15:09 12:42 11:09 12:19
Ness
Nice running. Well done 👍
Velociraptor
Well done :)
RRR-CAZ 🇬🇧
That picture looks a lovely to run :-)
Rosehip
There wasn’t much like that, but the RSPB HQ is lovely :)
northernslowcoach
Good miles x

Pace

24% 30% 18% 10% 14% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 5:32 5:32 +2:10 22:09 118 81-129 2614 150 110-168 2/2
0.50 8:44 3:11 12:46 133 125-139 1697 165 164-166 2/1
0.75 12:03 3:20 13:19 134 123-141 1783 156 128-168 2/2
1.00 15:14 3:10 12:42 143 137-147 1816 162 124-170 7/0
1.25 18:29 3:15 13:00 133 115-148 1730 149 118-170 1/4
1.50 21:11 2:42 10:50 152 147-158 1646 170 170-172 0/4
1.75 23:44 2:33 10:11 159 158-161 1619 172 170-174 3/1
2.00 26:45 3:01 12:04 153 134-162 1846 155 126-176 1/3
2.25 30:17 3:32 14:09 129 113-154 1826 145 118-172 9/3
2.50 32:54 2:36 10:25 159 155-162 1657 172 170-174 1/7
2.75 35:46 2:53 11:31 155 135-164 1785 151 122-174 2/1
3.00 39:03 3:17 13:08 155 135-164 2035 151 122-176 1/3
3.25 42:25 3:22 13:26 136 121-157 1828 144 118-174 3/1
3.50 45:06 2:41 10:44 161 159-163 1729 171 170-172 0/4
3.75 47:52 2:46 11:05 162 159-164 1794 170 136-174 3/1
4.00 52:01 4:09 +25 16:36 142 127-165 2358 136 118-178 4/4
4.25 55:52 3:51 15:22 144 125-178 2213 145 124-164 8/2
4.50 59:52 4:00 16:01 147 126-152 2353 140 108-168 10/3
4.75 1:04:51 4:59 +1:02 19:57 142 136-151 2832 132 100-166 18/2
5.00 1:08:41 3:50 +13 15:21 142 134-150 2179 149 116-166 11/2
5.25 1:11:54 3:13 12:51 149 147-151 1915 164 162-166 2/3
5.50 1:14:57 3:03 12:11 143 140-146 1741 166 164-168 1/16
5.75 1:18:14 3:17 13:09 145 137-150 1907 157 130-170 1/20
6.00 1:21:25 3:11 12:43 149 144-151 1895 162 126-168 1/7
6.25 1:24:50 3:26 13:43 149 143-154 2043 148 122-168 1/2
6.50 1:28:04 3:13 12:54 151 147-155 1948 156 82-170 0/3
6.75 1:31:30 3:26 13:45 155 139-183 2132 152 120-168 1/3
7.00 1:34:49 3:19 13:17 150 146-153 1992 162 130-168 1/2
7.25 1:38:25 3:36 14:24 148 139-155 2131 151 122-168 2/1
7.50 1:41:40 3:15 12:58 147 133-155 1907 159 128-168 0/3
7.75 1:45:55 4:15 +35 16:58 145 125-155 2461 148 90-178 4/0
7.77 1:46:10 15 12:46 155 154-155 1979 180 180-180 0/0

Heart

146/183max
  • Show Beats/Mile

Elevation

Asc 468m, Range 54m, Flat prediction 1:39:47
Elevation Graph
Biggest Climbs (m) Min/mi
30 8.8% 20:39
12 3.5% 14:49
11 5.0% 15:58
11 2.4% 14:04
10 2.2% 10:03
See your biggest climbs

Cadence

153 (180 max) Stride Length: 80cm Run: 65.4% Walk: 34.6%
Cadence Chart
Cadence Bands

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:22 9:29 43.87% More
800m 4:59 10:02 46.60% More
1km 6:20 10:11 47.74% More
Mile 11:04 11:04 46.12% More
5k 37:05 11:56 48.11% More
5 miles 1:05:57 13:11 44.25% More
10k 1:21:57 13:11 44.63% More

Predictions

Dist Time Per Mile WAVA
1M 8:30 8:30 60.08
5km 33:33 10:48 53.18
5M 59:41 11:56 48.89
10km 1:17:39 12:30 47.10
10M 2:18:07 13:49 43.73
Half 3:11:31 14:37 41.24
20M 5:19:36 15:59 39.00
Mara 7:23:09 16:55 37.33

Bespoke Fields

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