Tue 29th Nov 2022 at 7:33am by geordiegirl
Run > General
-
Time
47:14
-
Miles
4.00
-
Min/mi
11:49
-
Pacing
40%
-
WAVA
46.78
-
Stride(cm)
82
-
Cals
487
-
Watts
262
-
Cadence
166
-
BPM
142
-
%MHR
83.1
-
B/mi
1678
-
Asc(m)
75
-
Hillscore
6
-
Surface
Road
Notes & Comments
2 comments
Frosty morning run needed to be slow & walk in places as I had a couple of foot slips. But could have stayed out.
Split Summary
===
1) 1m - 11:11(11:11/m) 139/154bpm [1554b/mi] 116cal 250/346W
2) 1m - 11:34(11:34/m) 136/154bpm [1573b/mi] 114cal 221/328W
3) 1m - 11:59(11:59/m) 138/149bpm [1654b/mi] 121cal 222/358W
4) 1m - 12:28(12:28/m) 154/173bpm [1920b/mi] 136cal 237/404W
5) 0m - 2(9:14/m) 125/125bpm [1154b/mi] 254/255W
11:11 11:34 11:59 12:28 2
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
1:45 |
1:45 |
13:57 |
129 93-150 |
1800 |
171 122-182 |
285 100-326 |
4/1 |
0.25 |
4:50 |
3:05 +1:43
|
24:39 |
138 91-149 |
3402 |
172 164-182 |
260 239-317 |
3/1 |
0.38 |
6:02 |
1:12 |
9:39 |
132 101-150 |
1274 |
177 172-182 |
290 278-301 |
1/2 |
0.50 |
7:21 |
1:19 |
10:33 |
153 150-154 |
1615 |
172 166-180 |
293 273-317 |
2/1 |
0.63 |
8:42 |
1:21 |
10:49 |
150 141-154 |
1623 |
170 166-172 |
264 224-303 |
1/5 |
0.75 |
10:06 |
1:24 |
11:12 |
132 123-141 |
1479 |
172 168-176 |
233 217-286 |
0/8 |
0.88 |
11:27 |
1:21 |
10:46 |
137 124-145 |
1474 |
172 132-178 |
264 231-307 |
3/1 |
1.00 |
12:54 |
1:27 |
11:36 |
146 143-152 |
1694 |
165 122-174 |
291 185-346 |
4/2 |
1.13 |
14:21 |
1:27 |
11:38 |
142 127-154 |
1653 |
165 112-178 |
213 61-328 |
0/5 |
1.25 |
15:51 |
1:29 |
11:55 |
137 127-143 |
1634 |
167 122-174 |
257 75-298 |
2/0 |
1.38 |
17:18 |
1:28 |
11:42 |
138 136-140 |
1614 |
172 166-176 |
256 222-305 |
0/7 |
1.50 |
18:44 |
1:26 |
11:28 |
135 130-140 |
1547 |
168 128-174 |
220 154-242 |
0/9 |
1.63 |
20:08 |
1:24 |
11:09 |
127 125-133 |
1416 |
173 168-178 |
235 216-262 |
0/7 |
1.75 |
24:51 |
4:43 +3:04
|
37:41 |
122 93-138 |
4597 |
173 84-184 |
245 93-276 |
0/3 |
1.88 |
26:15 |
1:24 |
11:13 |
144 138-151 |
1615 |
172 112-184 |
273 119-317 |
3/1 |
2.00 |
27:31 |
1:17 |
10:13 |
143 142-146 |
1462 |
175 168-178 |
281 261-314 |
1/10 |
2.13 |
29:02 |
1:31 |
12:09 |
128 116-145 |
1555 |
168 118-178 |
205 70-256 |
1/5 |
2.25 |
30:28 |
1:25 |
11:22 |
140 130-145 |
1592 |
168 110-176 |
241 120-282 |
0/5 |
2.38 |
31:54 |
1:26 |
11:28 |
132 128-140 |
1513 |
171 112-178 |
237 66-283 |
0/5 |
2.50 |
33:19 |
1:25 |
11:22 |
139 128-143 |
1581 |
162 124-178 |
238 61-291 |
1/0 |
2.63 |
34:38 |
1:19 |
10:32 |
139 131-148 |
1465 |
172 122-176 |
281 173-301 |
2/0 |
2.75 |
36:20 |
1:42 |
13:35 |
141 136-149 |
1916 |
153 86-174 |
265 154-358 |
3/1 |
2.88 |
37:56 |
1:36 |
12:50 |
143 138-148 |
1836 |
150 84-180 |
222 75-322 |
4/0 |
3.00 |
40:06 |
2:09 +36
|
17:15 |
144 135-149 |
2484 |
155 86-176 |
260 142-352 |
8/1 |
3.13 |
41:49 |
1:44 |
13:51 |
147 131-158 |
2035 |
158 114-172 |
329 59-393 |
11/0 |
3.25 |
43:21 |
1:32 |
12:15 |
159 155-163 |
1947 |
166 122-172 |
319 198-360 |
8/0 |
3.38 |
44:54 |
1:32 |
12:19 |
160 147-166 |
1972 |
161 118-174 |
274 72-331 |
4/0 |
3.50 |
46:51 |
1:57 |
15:37 |
150 140-157 |
2343 |
135 90-176 |
248 32-404 |
8/0 |
3.63 |
48:17 |
1:26 |
11:29 |
145 138-160 |
1664 |
164 104-176 |
284 153-356 |
6/0 |
3.75 |
49:43 |
1:26 |
11:27 |
166 159-173 |
1902 |
162 82-176 |
305 169-356 |
8/0 |
3.88 |
51:04 |
1:21 |
10:51 |
167 158-172 |
1813 |
171 162-176 |
265 221-308 |
2/4 |
4.00 |
53:49 |
2:44 +1:15
|
21:55 |
144 115-158 |
3157 |
171 154-178 |
255 98-298 |
1/5 |
4.00 |
53:51 |
2 |
12:47 |
125 125-125 |
1598 |
170 170-170 |
253 253-253 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.6 |
172 |
3.7 |
40:19 |
12:38 |
Walk |
9.5 |
116 |
0.3 |
5:43 |
19:49 |
Still |
2.0 |
- |
- |
1:11 |
- |
Pause |
11.0 |
- |
- |
6:38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:46 |
41.09% |
More |
800m |
5:11 |
10:26 |
42.41% |
More |
1km |
6:31 |
10:30 |
43.92% |
More |
Mile |
10:57 |
10:57 |
44.55% |
More |
5k |
39:47 |
12:48 |
42.85% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:11 |
10:11 |
47.90 |
5km |
35:43 |
11:30 |
47.72 |
5M |
1:00:28 |
12:06 |
46.04 |
10km |
1:16:54 |
12:23 |
45.33 |
10M |
2:10:13 |
13:01 |
44.15 |
Half |
2:55:35 |
13:24 |
42.79 |
20M |
4:40:28 |
14:01 |
42.20 |
Mara |
6:18:09 |
14:26 |
41.48 |
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Well done 👍
In these conditions, caution is advisable. I'm sure you don't want another injury!