Fri 2nd Dec 2022 at 5:38pm by JCB

Run > Medium Long Run
  • Time
    40:22
  • Miles
    3.88
  • Min/mi
    10:24
  • Pacing
    93%
  • WAVA
    45.46
  • Stride(cm)
    92
  • Cals
    454
  • Cadence
    167
  • BPM
    138
  • %MHR
    81
  • B/mi
    1433
  • Asc(m)
    73
  • Hillscore
    4
  • Surface
    Beach

Notes & Comments

Personal plan: 40 minutes, some beach running. Low tide. Legs plenty sore after going up hill from the beach. Flexing my ankles was sore too. And balls of my feet. Put all that down to being old shoes which do have parts missing on the insole.

Split Summary
===
1) 1km - 6:18(6:18/km) 135/149bpm [849b/km] 68cal 9.54/10.31kmph
2) 1km - 6:03(6:03/km) 126/139bpm [763b/km] 62cal 9.91/11.05kmph
3) 1km - 6:18(6:18/km) 139/141bpm [876b/km] 74cal 9.52/9.81kmph
4) 1km - 6:40(6:40/km) 146/160bpm [973b/km] 81cal 9/10.11kmph
5) 1km - 6:32(6:32/km) 141/148bpm [921b/km] 75cal 9.19/9.74kmph
6) 1km - 6:54(6:54/km) 143/150bpm [986b/km] 76cal 8.7/9kmph
7) 0.24km - 1:38(6:57/km) 143/146bpm [993b/km] 18cal 8.64/9.07kmph
6:18 6:03 6:18 6:40 6:32 6:54 1:38

Pace

52% 38% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:16 1:16 10:09 129 99-144 1310 165 162-168 1/3
0.25 2:34 1:17 10:20 143 141-146 1477 166 164-170 2/1
0.38 3:50 1:16 10:07 141 121-149 1427 166 162-170 1/6
0.50 5:09 1:20 10:39 123 119-126 1309 166 164-168 8/1
0.63 6:19 1:10 9:20 132 127-139 1233 166 164-168 1/11
0.75 7:32 1:12 9:39 121 120-125 1167 168 166-170 1/5
0.88 8:42 1:11 9:25 119 118-121 1121 168 166-172 1/6
1.00 9:51 1:09 9:11 123 121-125 1129 168 162-170 0/5
1.13 11:07 1:16 10:07 127 122-135 1285 168 160-174 0/5
1.25 12:24 1:17 10:18 137 135-139 1410 168 166-172 0/0
1.38 13:38 1:14 9:50 137 136-139 1348 168 166-170 0/0
1.50 14:54 1:16 10:04 137 135-138 1380 169 166-172 0/0
1.63 16:12 1:19 10:29 139 136-141 1457 170 168-172 0/0
1.75 17:26 1:14 9:52 140 139-141 1382 171 166-172 0/0
1.88 18:45 1:19 10:29 139 137-141 1456 170 168-174 0/0
2.00 20:02 1:17 10:18 140 137-142 1443 170 166-172 0/0
2.13 21:29 1:26 11:30 142 139-146 1633 167 162-170 3/0
2.25 22:52 1:24 11:11 152 146-158 1701 164 158-170 18/0
2.38 24:09 1:17 10:13 154 147-159 1573 166 164-168 2/6
2.50 25:28 1:19 10:31 141 137-147 1484 168 164-170 1/4
2.63 26:41 1:13 9:42 138 136-140 1338 169 166-170 1/3
2.75 27:59 1:18 10:25 138 136-140 1437 167 166-168 2/4
2.88 29:18 1:19 10:33 140 138-141 1477 169 166-172 3/2
3.00 30:38 1:20 10:43 145 142-147 1554 168 166-170 3/1
3.13 32:02 1:24 11:13 145 142-150 1626 168 166-174 7/0
3.25 33:28 1:26 11:26 146 140-150 1670 168 164-170 2/2
3.38 34:50 1:22 10:52 142 140-144 1544 169 166-170 2/2
3.50 36:11 1:21 10:51 146 143-149 1584 169 166-172 4/1
3.63 37:34 1:23 11:07 142 137-148 1578 168 166-170 0/3
3.75 38:56 1:21 10:51 139 136-145 1508 168 166-170 3/0
3.87 40:22 1:26 11:33 143 141-145 1652 168 164-172 1/2

Heart

138/159max
  • Show Beats/Mile

Elevation

Asc 73m, Range 33m, Flat prediction 40:33
Elevation Graph
Biggest Climbs (m) Min/mi
27 1.2% 10:12
11 1.3% 10:47
See your biggest climbs

Cadence

167 (174 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 167 3.9 40:22 10:25
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 32 8:43 33.80% More
200m 1:06 8:55 35.55% More
400m 2:16 9:06 36.52% More
800m 4:37 9:18 41.93% More
1km 5:55 9:32 42.64% More
Mile 9:44 9:44 44.08% More
5k 31:50 10:15 45.90% More

Predictions

Dist Time Per Mile WAVA
1M 8:03 8:03 53.33
5km 30:59 9:58 47.15
5M 54:35 10:55 43.59
10km 1:10:41 11:23 42.03
10M 2:04:28 12:27 39.45
Half 2:51:36 13:06 37.58
20M 4:43:51 14:12 36.00
Mara 6:31:21 14:56 34.81

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