Sun 22nd Jan 2023 at 12:44pm by Rosehip

Run > General

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Time
56:31
Miles
4.08
Min/mi
13:51
Pacing
88%
WAVA
42.26
Stride(cm)
74
Cals
428
Watts
203
Cadence
157
BPM
132
%MHR
73.3
B/mi
1827
Asc(m)
16
Surface
Road

Notes & Comments

7 comments

Very creaky and clunky today, not helped by wearing roclites in expectation of icy tracks and lane, took ages to warm up.
Gradual increase in jog sections, had to give up trying to keep hr ‘blue’ but never mind- rpe was still at have a conversation level.

Split Summary
===
1) 1m - 13:45(13:45/m) 119/135bpm [1636b/mi] 108cal 200/294W
2) 1m - 14:06(14:06/m) 133/140bpm [1876b/mi] 103cal 192/250W
3) 1m - 13:54(13:54/m) 136/142bpm [1891b/mi] 103cal 200/228W
4) 1m - 13:28(13:28/m) 140/144bpm [1886b/mi] 105cal 209/239W
5) 0.08m - 1:17(16:31/m) 138/143bpm [2280b/mi] 9cal 179/235W

13:45 14:06 13:54 13:28 1:17

	EvilPixie Nicely done
	Velociraptor Well done
	GimmeMedals All useful miles x
	northernslowcoach Good running
	Rosehip Thank you
	RRR-CAZ 🇬🇧 Nice running 👍
	Jaks Well done

Pace

27%

61%

12%

Splits

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	2:36	2:36 +25	20:45	89 82-103	1847	129 114-168	166 104-249	1/0
0.25	4:15	1:39	13:12	118 104-124	1559	155 112-170	228 122-294	1/1
0.38	5:53	1:38	13:06	125 116-130	1637	154 122-168	224 142-274	0/1
0.50	7:34	1:41	13:29	128 122-132	1726	153 34-168	211 45-262	1/1
0.63	9:14	1:40	13:19	129 121-134	1717	157 128-170	200 66-229	1/0
0.75	11:19	2:05 +28	16:40	120 110-134	2000	158 124-170	207 122-236	1/1
0.88	12:59	1:41	13:24	128 121-133	1716	154 124-170	206 71-232	0/1
1.00	14:38	1:38	13:06	128 121-135	1676	159 130-170	216 173-235	0/0
1.13	16:15	1:38	13:00	134 132-136	1743	164 132-170	218 186-230	2/0
1.25	18:03	1:47	14:20	134 125-138	1921	158 126-168	194 130-215	0/1
1.38	19:43	1:40	13:21	133 127-137	1775	165 162-168	210 174-250	1/0
1.50	21:33	1:51	14:44	132 123-140	1946	155 124-166	186 41-232	1/1
1.63	23:17	1:44	13:53	134 129-136	1859	163 160-166	206 197-213	0/2
1.75	25:04	1:47	14:16	130 124-136	1855	154 124-166	190 133-236	1/2
1.88	26:54	1:49	14:35	134 127-138	1954	154 126-164	187 133-207	1/0
2.00	28:44	1:50	14:41	130 127-135	1909	154 122-162	188 63-213	1/0
2.13	30:30	1:46	14:10	136 130-138	1928	162 160-164	204 192-213	0/0
2.25	32:11	1:40	13:24	136 135-137	1822	162 160-164	202 192-209	0/1
2.38	34:00	1:49	14:32	136 130-142	1977	151 126-164	200 154-228	2/0
2.50	35:44	1:44	13:56	135 132-141	1881	154 126-164	192 145-209	0/1
2.63	37:25	1:41	13:25	137 136-139	1839	161 160-162	207 195-224	0/2
2.75	39:08	1:43	13:41	136 135-137	1861	161 160-164	202 198-207	1/3
2.88	40:57	1:49	14:32	133 124-141	1932	151 126-164	187 139-212	1/0
3.00	42:38	1:42	13:34	136 129-139	1845	162 160-166	212 198-223	1/0
3.13	44:25	1:47	14:12	134 128-139	1903	154 120-164	193 123-220	0/1
3.25	46:07	1:42	13:36	139 136-140	1891	162 160-164	209 202-224	1/0
3.38	47:47	1:40	13:18	140 139-142	1863	162 158-164	215 205-230	0/0
3.50	49:29	1:42	13:39	141 139-143	1925	163 160-164	221 207-239	0/2
3.63	51:09	1:40	13:23	140 139-142	1873	163 160-164	206 201-213	1/0
3.75	52:48	1:39	13:10	141 139-143	1857	164 162-166	210 205-216	0/2
3.88	54:26	1:38	13:02	139 138-140	1811	163 162-166	208 198-220	1/1
4.00	56:06	1:40	13:24	142 139-144	1902	163 162-166	212 204-223	1/0
4.08	57:24	1:18	16:37	138 126-143	2294	141 116-164	179 105-235	0/0

Heart

132/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 16m, Range 7m, Flat prediction 56:31

Elevation Graph

No climbs of at least 10 metres detected.

Power

203W (294 max)

Power Graph

Power Bands

Cadence

157 (170 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.9	163	3.5	46:53	13:28
Walk	18.5	127	0.6	10:28	17:30
Still	0.1	-	-	3	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	43	11:35	30.77%	More
200m	1:35	12:42	30.95%	More
400m	3:12	12:53	32.59%	More
800m	6:27	12:59	36.54%	More
1km	8:13	13:14	37.27%	More
Mile	13:22	13:22	38.65%	More
5k	42:47	13:46	42.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:18	10:18	50.17
5km	40:38	13:05	44.44
5M	1:12:17	14:27	40.86
10km	1:34:02	15:08	39.37
10M	2:47:17	16:44	36.56
Half	3:51:57	17:42	34.49
20M	6:27:05	19:21	32.64
Mara	8:56:44	20:29	31.25

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stride length
cadence