Fri 16th Sep 2022 at 1:19pm by Rosehip

Run > Run-Walk

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Time
53:51
Miles
4.01
Min/mi
13:26
Pacing
88%
WAVA
43.58
Stride(cm)
78
Cals
426
Cadence
154
BPM
132
%MHR
73.2
B/mi
1769
Asc(m)
43
Surface
Trail

Notes & Comments

3 comments

Not capable of much after an hour pilates, so set out for 60/30#, did a few longer runs in the second half
Warm in the sun, breeze stronger and cooler than I was expecting

Split Summary
===
1) 1m - 13:56(13:56/m) 117/134bpm [1630b/mi] 105cal
2) 1m - 13:35(13:35/m) 132/140bpm [1793b/mi] 107cal
3) 1m - 13:18(13:18/m) 138/144bpm [1835b/mi] 106cal
4) 1m - 12:57(12:57/m) 143/150bpm [1852b/mi] 107cal
5) 0.01m - 6(13:56/m) 143/143bpm [1992b/mi] 1cal

13:56 13:35 13:18 12:57 6

	Velociraptor Well done Quite cool here too.
	northernslowcoach thats great after a pilates session
	RRR-CAZ 🇬🇧 Great work breeze was also strong here this morning whilst out on 🚴🏽‍♀️

Pace

35%

25%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:06	2:06	16:45	83 77-94	1390	127 116-164	1/0
0.25	3:46	1:40	13:22	112 95-123	1497	158 122-168	1/0
0.38	5:24	1:39	13:09	123 115-128	1617	158 126-172	0/1
0.50	7:06	1:41	13:30	125 119-130	1689	160 126-172	1/1
0.63	8:52	1:46	14:07	124 115-131	1750	148 122-170	0/1
0.75	10:34	1:43	13:42	126 120-132	1727	152 126-170	1/1
0.88	12:13	1:38	13:06	127 125-131	1663	155 126-170	0/1
1.00	13:55	1:42	13:36	130 126-133	1769	152 126-170	0/0
1.13	15:36	1:41	13:28	131 127-136	1765	154 116-168	1/0
1.25	17:18	1:42	13:38	131 126-136	1787	149 126-168	1/1
1.38	18:58	1:40	13:20	130 120-137	1734	143 84-168	1/0
1.50	20:44	1:46	14:04	132 123-137	1857	160 118-168	2/0
1.63	22:27	1:44	13:50	133 127-138	1840	152 124-168	0/2
1.75	24:09	1:41	13:30	133 125-139	1796	149 126-168	0/2
1.88	25:47	1:39	13:10	132 126-137	1737	157 122-168	1/0
2.00	27:30	1:42	13:38	133 129-138	1813	157 128-168	1/0
2.13	29:09	1:39	13:12	137 133-141	1807	149 82-168	1/0
2.25	30:42	1:33	12:27	141 139-143	1755	166 164-168	0/1
2.38	32:25	1:43	13:48	139 133-143	1917	157 122-170	1/0
2.50	34:10	1:45	13:59	138 134-143	1929	145 82-166	1/0
2.63	35:50	1:40	13:17	136 131-142	1807	153 122-168	0/0
2.75	37:39	1:49	14:30	140 130-143	2029	145 80-166	0/2
2.88	39:25	1:47 +9	14:15	134 121-140	1909	155 82-168	0/2
3.00	41:31	2:06 +37	16:47	136 131-142	2283	167 164-168	0/1
3.13	43:18	1:46	14:10	143 138-147	2025	154 120-168	0/1
3.25	45:01	1:44	13:52	139 132-143	1926	152 126-168	1/1
3.38	46:37	1:35	12:44	134 130-139	1706	160 128-168	1/0
3.50	48:09	1:32	12:14	144 140-147	1762	167 166-168	0/1
3.63	49:40	1:31	12:10	146 146-147	1777	167 166-170	0/2
3.75	51:11	1:31	12:12	147 144-149	1793	167 166-170	2/0
3.88	52:46	1:34	12:35	149 148-149	1874	166 164-168	0/0
4.00	54:30	1:44	13:50	143 138-148	1978	151 118-168	1/1
4.01	54:36	6	16:39	143 143-143	2381	126 126-126	0/0

Heart

132/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 43m, Range 7m, Flat prediction 53:51

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

154 (172 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.4	166	3.1	38:48	12:35
Walk	27.2	124	0.9	15:02	17:25
Pause	1.4	-	-	46	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:00	12:03	34.84%	More
800m	6:02	12:08	39.11%	More
1km	7:42	12:23	39.81%	More
Mile	12:45	12:45	40.52%	More
5k	41:57	13:30	43.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:02	10:02	51.50
5km	39:32	12:43	45.67
5M	1:10:20	14:04	42.00
10km	1:31:30	14:44	40.46
10M	2:42:46	16:17	37.58
Half	3:45:41	17:14	35.45
20M	6:16:38	18:50	33.55
Mara	8:42:14	19:56	32.12

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stride length
cadence