Tue 7th Mar 2023 at 7:12am by Lyds

Run > General

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Time
44:43
Miles
4.09
Min/mi
10:56
Pacing
96%
WAVA
44.59
Stride(cm)
89
Cals
456
Cadence
165
BPM
156
%MHR
91.5
B/mi
1710
Asc(m)
141
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 11:10(11:10/m) 147/158bpm [1642b/mi] 109cal
2) 1m - 10:43(10:43/m) 159/164bpm [1705b/mi] 112cal
3) 1m - 10:45(10:45/m) 162/166bpm [1743b/mi] 112cal
4) 1m - 11:06(11:06/m) 161/165bpm [1786b/mi] 113cal
5) 0.09m - 58(10:53/m) 159/162bpm [1731b/mi] 10cal

Legs still feeling a bit tired from Sunday's long run so opted for an easy 4 miles rather than the usual Tuesday intervals (that will have to be tomorrow). Bit icy out so thought it best to stay off the boardwalks.

11:10 10:43 10:45 11:06 58

Pace

36%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:11	122 105-139	1364	155 118-162	0/10
0.25	2:54	1:30	12:03	139 136-142	1675	162 154-166	0/9
0.38	4:16	1:21	10:52	146 143-149	1586	165 162-168	3/4
0.50	5:36	1:21	10:46	150 149-151	1616	165 164-166	6/3
0.63	7:03	1:27	11:35	152 149-155	1761	166 154-170	2/9
0.75	8:26	1:23	11:01	155 155-156	1708	168 166-168	7/0
0.88	9:49	1:23	11:05	156 155-157	1729	167 166-168	2/2
1.00	11:11	1:22	10:56	156 155-158	1707	168 166-168	9/2
1.13	12:33	1:22	10:54	158 155-160	1723	166 164-168	2/6
1.25	13:55	1:22	10:54	160 160-161	1744	167 166-168	8/6
1.38	15:18	1:23	11:06	159 158-161	1765	166 162-168	15/6
1.50	16:38	1:20	10:40	159 158-160	1695	167 166-168	10/5
1.63	17:57	1:19	10:36	159 158-164	1684	167 166-168	3/10
1.75	19:18	1:20	10:42	157 156-158	1681	167 166-168	6/11
1.88	20:36	1:18	10:24	159 157-161	1654	167 166-168	10/2
2.00	21:54	1:19	10:29	160 159-161	1677	167 166-168	1/12
2.13	23:15	1:20	10:42	160 154-165	1713	165 160-170	1/6
2.25	24:37	1:23	11:02	161 153-165	1777	166 164-168	3/1
2.38	25:58	1:20	10:42	163 161-164	1744	167 166-168	5/4
2.50	27:17	1:20	10:37	163 161-164	1731	166 166-168	5/10
2.63	28:35	1:18	10:23	163 162-164	1692	167 164-170	6/8
2.75	29:54	1:19	10:33	164 163-165	1730	166 164-170	5/1
2.88	31:17	1:22	11:00	162 160-164	1781	166 164-168	6/7
3.00	32:39	1:23	11:00	158 158-160	1739	165 162-168	5/9
3.13	34:02	1:23	11:05	161 159-163	1786	165 162-166	3/5
3.25	35:26	1:23	11:06	163 162-165	1809	166 162-168	4/1
3.38	36:48	1:23	11:00	162 158-165	1782	166 158-170	4/2
3.50	38:11	1:23	11:04	159 158-160	1758	166 164-168	5/14
3.63	39:36	1:25	11:22	160 158-161	1819	165 164-166	6/8
3.75	40:59	1:23	11:00	160 159-161	1760	165 164-166	6/8
3.88	42:20	1:21	10:52	160 158-161	1738	166 160-168	14/0
4.00	43:46	1:26	11:25	161 159-162	1837	166 162-168	4/5
4.09	44:43	57	10:57	159 156-162	1741	166 162-168	1/3

Heart

156/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 141m, Range 39m, Flat prediction 44:43

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (170 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	165	4.1	44:39	10:56
Walk	0.1	119	0	3	31:36
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:34	10:20	33.68%	More
800m	5:13	10:29	36.92%	More
1km	6:32	10:30	38.47%	More
Mile	10:35	10:35	40.70%	More
5k	33:38	10:50	44.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:14	9:14	46.67
5km	32:52	10:35	45.81
5M	56:00	11:12	43.82
10km	1:11:25	11:30	42.99
10M	2:01:39	12:10	41.47
Half	2:44:34	12:34	39.97
20M	4:24:16	13:13	39.06
Mara	5:57:32	13:39	38.18

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