Thu 26th Jan 2023 at 12:07pm by HappyG(rrr)
Run > General
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Time
43:23
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Miles 4.50
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Min/mi 9:38
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Pacing
84%
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WAVA
50.50
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Stride(cm)
102
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Cals
545
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Cadence
163
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BPM
141
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%MHR
73.1
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B/mi 1360
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Asc(m)
113
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Hillscore
10
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Surface
Road
Notes & Comments
1 comments
Going to take a rest day Friday. Felt a bit after Wed that hip was aching a little. Gentle run Thu was fine, right calf or Achilles a bit and hip a bit but not bad. But think 3 consecutive is enough, Friday gym, then run again Sat and Sun. Hope will be OK. Nice day and nice run from the office - sunny and cold and muddy on the farm tracks. Good to get out. Always best part of the day! G
Split Summary
===
1) 1m - 10:30(10:30/m) 137/150bpm [1437b/mi] 129cal
2) 1m - 9:32(9:32/m) 136/151bpm [1297b/mi] 115cal
3) 1m - 9:29(9:29/m) 146/161bpm [1383b/mi] 124cal
4) 1m - 9:25(9:25/m) 147/157bpm [1384b/mi] 122cal
5) 0.5m - 4:27(8:56/m) 143/151bpm [1278b/mi] 55cal
Split Summary
===
1) 1m - 10:30(10:30/m) 137/150bpm [1437b/mi] 129cal
2) 1m - 9:32(9:32/m) 136/151bpm [1297b/mi] 115cal
3) 1m - 9:29(9:29/m) 146/161bpm [1383b/mi] 124cal
4) 1m - 9:25(9:25/m) 147/157bpm [1384b/mi] 122cal
5) 0.5m - 4:27(8:56/m) 143/151bpm [1278b/mi] 55cal
10:30 9:32 9:29 9:25 4:27
Pin Map |
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:33 | 1:33 | 12:24 | 125 103-143 | 1549 | 158 120-172 | 4/0 |
0.25 | 2:53 | 1:20 | 10:38 | 146 143-150 | 1553 | 161 156-164 | 10/0 |
0.38 | 4:26 | 1:33 | 12:27 | 137 128-144 | 1707 | 162 140-168 | 5/1 |
0.50 | 5:39 | 1:12 | 9:40 | 140 137-142 | 1352 | 164 162-168 | 9/1 |
0.63 | 6:50 | 1:11 | 9:27 | 138 134-140 | 1305 | 163 160-164 | 3/0 |
0.75 | 8:01 | 1:12 | 9:35 | 139 136-143 | 1333 | 163 160-166 | 5/0 |
0.88 | 9:22 | 1:21 | 10:46 | 135 129-140 | 1454 | 159 108-168 | 2/1 |
1.00 | 10:29 | 1:07 | 8:53 | 132 130-133 | 1173 | 162 158-164 | 2/4 |
1.13 | 11:38 | 1:09 | 9:16 | 128 125-130 | 1186 | 164 160-178 | 0/12 |
1.25 | 12:47 | 1:09 | 9:13 | 139 128-149 | 1280 | 164 162-166 | 2/6 |
1.38 | 14:00 | 1:13 | 9:43 | 146 143-149 | 1419 | 165 164-166 | 5/1 |
1.50 | 15:09 | 1:08 | 9:06 | 146 136-149 | 1330 | 163 158-172 | 7/3 |
1.63 | 16:17 | 1:08 | 9:04 | 132 130-136 | 1198 | 163 158-166 | 0/9 |
1.75 | 17:45 | 1:29 | 11:49 | 130 122-137 | 1536 | 162 156-170 | 1/4 |
1.88 | 18:53 | 1:08 | 9:00 | 129 125-133 | 1162 | 164 160-174 | 0/6 |
2.00 | 20:01 | 1:08 | 9:06 | 143 133-152 | 1301 | 166 162-172 | 2/4 |
2.13 | 21:06 | 1:05 | 8:39 | 146 137-153 | 1264 | 162 160-168 | 5/5 |
2.25 | 22:18 | 1:12 | 9:40 | 135 131-138 | 1305 | 166 162-172 | 0/7 |
2.38 | 23:27 | 1:09 | 9:09 | 144 138-152 | 1316 | 168 162-174 | 3/3 |
2.50 | 24:40 | 1:13 | 9:40 | 152 149-156 | 1470 | 169 164-174 | 7/0 |
2.63 | 25:44 | 1:04 | 8:32 | 152 144-161 | 1296 | 166 160-178 | 6/6 |
2.75 | 26:54 | 1:10 | 9:23 | 146 143-150 | 1371 | 166 162-170 | 5/2 |
2.88 | 28:15 | 1:21 | 10:47 | 146 141-151 | 1575 | 165 160-172 | 5/0 |
3.00 | 29:30 | 1:15 | 9:59 | 145 140-150 | 1448 | 164 162-168 | 4/1 |
3.13 | 30:45 | 1:15 | 9:58 | 151 150-152 | 1506 | 163 158-168 | 9/0 |
3.25 | 31:49 | 1:04 | 8:34 | 146 143-149 | 1251 | 165 160-172 | 3/7 |
3.38 | 32:53 | 1:04 | 8:35 | 143 141-146 | 1227 | 163 162-166 | 0/5 |
3.50 | 34:07 | 1:14 | 9:49 | 148 140-157 | 1452 | 163 160-168 | 10/1 |
3.63 | 35:22 | 1:16 | 10:05 | 155 153-156 | 1562 | 165 162-170 | 9/0 |
3.75 | 36:47 | 1:25 | 11:18 | 145 134-154 | 1639 | 162 152-166 | 4/1 |
3.88 | 37:52 | 1:05 | 8:37 | 140 137-142 | 1206 | 162 160-164 | 0/4 |
4.00 | 38:55 | 1:03 | 8:25 | 144 143-146 | 1211 | 163 162-164 | 0/5 |
4.13 | 39:58 | 1:04 | 8:28 | 143 143-145 | 1212 | 165 162-174 | 1/5 |
4.25 | 41:24 | 1:25 | 11:22 | 140 131-144 | 1592 | 161 100-174 | 1/5 |
4.38 | 42:22 | 59 | 7:51 | 145 136-151 | 1137 | 164 158-166 | 2/8 |
4.50 | 43:22 | 1:00 | 8:06 | 146 145-148 | 1183 | 163 158-166 | 1/9 |
Heart
141/161max
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- BPM
- WHR
- MHR
- Bands
Elevation
Asc 113m,
Range 43m, Flat prediction 41:02
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
38 2.9% | 10:54 |
22 4.9% | 10:16 |
15 4.1% | 10:03 |
15 3.9% | 9:32 |
11 3.4% | 10:34 |
See your biggest climbs |
Cadence
163 (178 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.1 | 163 | 4.5 | 42:58 | 9:34 |
Walk | 0.5 | 110 | 0 | 13 | 25:48 |
Still | 0.4 | - | - | 10 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:54 | 7:54 | 55.65 |
5km | 28:31 | 9:11 | 52.48 |
5M | 48:53 | 9:47 | 49.91 |
10km | 1:02:32 | 10:04 | 48.74 |
10M | 1:47:12 | 10:43 | 47.03 |
Half | 2:25:34 | 11:07 | 45.48 |
20M | 3:55:05 | 11:45 | 44.63 |
Mara | 5:19:13 | 12:11 | 43.83 |
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