Sat 12th Nov 2022 at 9:04am by Autumnleaves

Run > Easy

Good
breezy

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Time
44:04
Miles
4.14
Min/mi
10:39
Pacing
82%
WAVA
53.76
Stride(cm)
90
Cals
434
Cadence
168
BPM
134
%MHR
72.6
B/mi
1429
Asc(m)
216
Hillscore
6
Surface
Mixed

Notes & Comments

7 comments

RR group run, canal loop in reverse. Felt harder this way round! Quite a bit of mustering, good chat with Ian G on the way.
Split Summary
===
1) 1m - 11:09(11:09/m) 128/137bpm [1428b/mi] 106cal 5.38/6.26mph
2) 1m - 10:21(10:21/m) 132/140bpm [1366b/mi] 99cal 5.8/6.24mph
3) 1m - 10:42(10:42/m) 139/151bpm [1487b/mi] 110cal 5.61/6.26mph
4) 1m - 10:30(10:30/m) 139/147bpm [1460b/mi] 106cal 5.71/6.22mph
5) 0.14m - 1:22(9:52/m) 138/141bpm [1362b/mi] 13cal 6.08/6.35mph

11:09 10:21 10:42 10:30 1:22

	Ness Good morning. Nice one 👍
	snogard 😀
	RRR-CAZ 🇬🇧 Nice 👍
	Stevewjj Morning 😀
	northernslowcoach
	LindsD Well done.
	Corrah Nicely done

Pace

53%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:47	1:47	14:18	109 94-117	1559	163 160-168	0/7
0.25	3:05	1:18	10:24	123 119-127	1278	164 164-166	0/25
0.38	4:19	1:14	9:52	126 123-128	1243	167 164-170	17/1
0.50	5:40	1:21	10:50	132 129-137	1429	166 164-172	6/7
0.63	7:01	1:20	10:43	135 133-137	1448	164 164-166	14/9
0.75	8:18	1:17	10:18	133 131-135	1371	165 164-168	7/7
0.88	9:42	1:24	11:13	135 134-136	1515	166 160-166	8/4
1.00	11:09	1:26	11:31	134 133-136	1542	166 164-168	7/8
1.13	12:26	1:17	10:18	138 136-140	1421	169 166-172	14/3
1.25	13:41	1:15	10:03	136 135-139	1368	172 166-174	3/7
1.38	14:58	1:17	10:16	137 134-140	1408	171 166-176	5/4
1.50	16:39	1:41 +24	13:26	133 126-138	1786	166 164-170	6/8
1.63	17:56	1:17	10:16	129 127-130	1325	167 166-168	4/4
1.75	19:12	1:16	10:10	131 129-133	1332	168 166-172	4/7
1.88	21:29	2:17 +55	18:15	127 115-132	2318	163 118-172	5/15
2.00	22:48	1:18	10:28	126 119-132	1318	171 170-174	5/8
2.13	24:00	1:12	9:39	134 130-139	1294	171 168-174	6/11
2.25	25:14	1:14	9:54	137 135-139	1357	171 168-172	9/5
2.38	26:33	1:19	10:32	138 135-141	1454	172 168-174	12/18
2.50	28:07	1:33	12:27	137 132-140	1706	166 156-170	9/2
2.63	29:30	1:23	11:02	138 133-147	1522	170 166-176	13/5
2.75	30:52	1:23	11:03	148 145-150	1636	171 168-174	14/5
2.88	32:13	1:20	10:40	144 142-146	1536	170 166-172	9/6
3.00	33:30	1:17	10:17	139 137-142	1430	170 168-174	2/12
3.13	34:48	1:18	10:24	138 135-141	1434	169 166-172	16/9
3.25	36:17	1:30	11:57	140 137-144	1674	166 124-176	14/6
3.38	37:35	1:17	10:19	139 133-144	1433	172 166-174	3/7
3.50	39:02	1:28 +7	11:41	137 134-139	1600	170 166-172	6/13
3.63	40:17	1:14	9:55	138 136-142	1369	172 170-174	8/11
3.75	41:35	1:18	10:25	141 140-143	1468	172 170-174	5/12
3.88	42:50	1:16	10:05	143 141-147	1442	170 168-172	16/3
4.00	44:07	1:16	10:11	137 136-141	1395	170 168-172	4/21
4.13	45:20	1:14	9:50	139 137-140	1366	169 166-172	10/1
4.14	45:29	9	10:54	141 141-141	1537	166 166-166	0/0

Heart

134/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 216m, Range 48m, Flat prediction 44:04

Elevation Graph

Biggest Climbs (m)	Min/mi
22 12.7%	10:47
16 7.8%	10:39
14 9.7%	10:20
12 10.3%	10:56
See your biggest climbs

Cadence

168 (176 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.5	168	4.1	43:51	10:59
Walk	0.4	121	0	12	15:17
Pause	3.1	-	-	1:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:26	9:47	42.18%	More
800m	5:00	10:03	45.85%	More
1km	6:15	10:04	47.65%	More
Mile	10:32	10:32	47.89%	More
5k	34:00	10:57	51.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:15	9:15	54.57
5km	32:09	10:21	54.86
5M	54:13	10:51	53.18
10km	1:08:51	11:05	52.47
10M	1:56:08	11:37	51.35
Half	2:36:14	11:56	49.91
20M	4:08:43	12:26	49.46
Mara	5:34:37	12:46	48.78

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