Fri 9th Sep 2022 at 3:32pm by Generation X
Run > General
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Time
43:12
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Miles 4.07
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Min/mi 10:37
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Pacing
41%
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WAVA
46.93
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Stride(cm)
98
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Cals
673
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Cadence
154
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Asc(m)
205
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Hillscore
15
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Surface
Road
Notes & Comments
Seriously worried about my lack of fitness - I had to stop to catch my breath at miles 2 and 3 of this 4 mile run. All those years of unhealthy living finally catching up. Going to start a proper 10k training plan and see how things shape up. If no improvement might consider taking a lung function test.
Split Summary
===
1) 1m - 10:10(10:10/m) 165cal 5.91/6.43mph
2) 1m - 10:23(10:23/m) 168cal 5.78/9.06mph
3) 1m - 10:48(10:48/m) 164cal 5.56/6.05mph
4) 1m - 11:05(11:05/m) 164cal 5.41/6.1mph
5) 0.07m - 46(10:49/m) 12cal 5.55/5.66mph
Split Summary
===
1) 1m - 10:10(10:10/m) 165cal 5.91/6.43mph
2) 1m - 10:23(10:23/m) 168cal 5.78/9.06mph
3) 1m - 10:48(10:48/m) 164cal 5.56/6.05mph
4) 1m - 11:05(11:05/m) 164cal 5.41/6.1mph
5) 0.07m - 46(10:49/m) 12cal 5.55/5.66mph
10:10 10:23 10:48 11:05 46
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:15 | 1:15 | 9:58 | 161 158-166 | 0/5 |
0.25 | 2:31 | 1:16 | 10:10 | 161 158-164 | 11/0 |
0.38 | 3:45 | 1:14 | 9:54 | 159 156-162 | 8/1 |
0.50 | 4:59 | 1:14 | 9:51 | 160 158-162 | 1/9 |
0.63 | 6:13 | 1:14 | 9:54 | 162 160-164 | 3/11 |
0.75 | 7:31 | 1:17 | 10:17 | 161 160-162 | 3/3 |
0.88 | 8:48 | 1:18 | 10:23 | 154 80-164 | 1/18 |
1.00 | 10:09 | 1:21 | 10:47 | 152 80-164 | 13/10 |
1.13 | 11:25 | 1:15 | 10:02 | 145 80-162 | 9/7 |
1.25 | 12:45 | 1:21 | 10:47 | 154 82-164 | 7/16 |
1.38 | 13:57 | 1:12 | 9:34 | 155 80-164 | 11/11 |
1.50 | 15:12 | 1:15 | 10:03 | 144 80-164 | 17/2 |
1.63 | 16:35 | 1:23 | 11:01 | 155 80-164 | 1/3 |
1.75 | 17:54 | 1:19 | 10:33 | 162 158-164 | 4/6 |
1.88 | 19:14 | 1:20 | 10:39 | 153 80-162 | 7/7 |
2.00 | 20:32 | 1:19 | 10:29 | 161 158-164 | 4/3 |
2.13 | 24:13 | 3:41 +2:23 | 29:26 | 152 80-164 | 6/4 |
2.25 | 25:36 | 1:22 | 10:59 | 144 80-164 | 7/8 |
2.38 | 26:58 | 1:22 | 10:59 | 160 158-162 | 6/7 |
2.50 | 28:27 | 1:29 +5 | 11:50 | 162 160-164 | 5/2 |
2.63 | 29:44 | 1:17 | 10:17 | 160 150-164 | 1/12 |
2.75 | 31:07 | 1:23 | 11:05 | 162 160-164 | 11/2 |
2.88 | 32:28 | 1:21 | 10:47 | 154 80-166 | 15/21 |
3.00 | 33:47 | 1:19 | 10:34 | 153 82-164 | 10/9 |
3.13 | 38:19 | 4:32 +3:12 | 36:14 | 154 80-164 | 17/9 |
3.25 | 39:42 | 1:23 | 11:04 | 153 80-164 | 1/19 |
3.38 | 41:06 | 1:24 | 11:10 | 134 80-164 | 9/1 |
3.50 | 42:28 | 1:22 | 10:59 | 162 160-164 | 1/5 |
3.63 | 44:02 | 1:34 +5 | 12:31 | 161 158-162 | 10/9 |
3.75 | 45:29 | 1:28 | 11:41 | 130 80-164 | 10/11 |
3.88 | 46:51 | 1:21 | 10:49 | 164 162-166 | 6/4 |
4.00 | 48:09 | 1:19 | 10:30 | 139 80-166 | 9/5 |
4.07 | 48:56 | 47 | 10:56 | 142 82-168 | 14/3 |
Elevation
Asc 205m,
Range 55m, Flat prediction 40:12
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
31 14.6% | 10:56 |
26 15.0% | 8:50 |
20 15.2% | 11:00 |
20 5.2% | 10:03 |
16 10.3% | 12:34 |
12 8.1% | 35:47 |
See your biggest climbs |
Cadence
154 (168 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.9 | 161 | 3.7 | 38:28 | 11:57 |
Walk | 8.6 | 80 | 0.4 | 4:43 | 12:38 |
Pause | 10.5 | - | - | 5:45 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:56 | 9:56 | 45.35 |
5km | 32:34 | 10:29 | 47.11 |
5M | 53:35 | 10:43 | 46.72 |
10km | 1:07:17 | 10:50 | 46.51 |
10M | 1:50:44 | 11:04 | 46.77 |
Half | 2:26:56 | 11:13 | 46.30 |
20M | 3:48:50 | 11:27 | 47.11 |
Mara | 5:03:37 | 11:35 | 47.35 |
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