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Wed 22nd Mar 2023 at 5:57am by TBR (TheBeardRunner)

Run > Progressive
  • Time
    29:42
  • Miles
    3.31
  • Min/mi
    8:58
  • Pacing
    88%
  • WAVA
    55.64
  • Stride(cm)
    104
  • Cals
    287
  • Cadence
    173
  • BPM
    155
  • %MHR
    80.6
  • B/mi
    1388
  • Asc(m)
    142
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Day 269.
Better than nothing. A bad week for keeping to the plan. Struggling to get myself to bed early enough meaning can't drag myself out of bed in time what I want to do. Again missed the 40 cruise intervals session so had to settle for a progressive squeezed into 30 minutes.

===
1) 1mi - 9:53(9:53/mi) 143/155bpm [1413b/mi] 87cal 6.07/6.76mph
2) 1mi - 8:44(8:44/mi) 158/163bpm [1379b/mi] 87cal 6.87/7.24mph
3) 1mi - 8:00(8:00/mi) 167/178bpm [1336b/mi] 83cal 7.5/7.91mph
4) 0.31mi - 3:05(9:56/mi) 160/175bpm [1591b/mi] 30cal 6.04/7.93mph
9:53 8:44 8:00 3:05
Corrah
Something always better than nothing and plans should be flexible. Well done.
Autumnleaves
Much better than nothing. Hope things improve for you soon.
Ness
Yes. Hope things get better soon.

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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 10:05 113 89-135 1140 172 120-182 9/0
0.25 2:30 1:14 9:53 137 135-138 1353 174 170-178 18/0
0.38 3:44 1:14 9:51 138 135-142 1359 178 174-180 13/0
0.50 5:01 1:17 10:19 146 141-151 1507 177 174-180 0/8
0.63 6:17 1:16 10:06 152 151-153 1536 175 172-178 3/3
0.75 7:37 1:21 +9 10:45 152 148-153 1634 174 170-176 5/4
0.88 8:53 1:16 10:05 151 147-154 1522 175 170-176 4/4
1.00 10:01 1:08 9:04 152 147-155 1378 176 174-178 7/1
1.13 11:09 1:08 9:01 156 153-158 1406 174 172-176 2/5
1.25 12:14 1:06 8:47 160 158-162 1405 174 172-176 6/2
1.38 13:20 1:05 8:43 160 159-162 1396 174 172-176 3/10
1.50 14:27 1:07 9:00 158 157-160 1422 175 174-176 9/5
1.63 15:32 1:04 8:35 157 155-159 1349 174 172-176 6/7
1.75 16:36 1:05 8:37 157 155-161 1352 175 174-176 5/12
1.88 17:41 1:05 8:38 160 159-161 1381 174 170-178 8/7
2.00 18:45 1:04 8:29 155 152-160 1315 174 172-176 0/8
2.13 19:45 1:01 8:06 154 152-156 1247 175 172-178 7/19
2.25 20:48 1:02 8:18 160 156-163 1328 175 174-176 12/3
2.38 21:50 1:03 8:20 165 164-167 1376 176 174-178 12/10
2.50 22:48 58 7:42 167 166-168 1287 175 174-178 7/7
2.63 23:50 1:02 8:17 169 167-173 1401 172 168-176 17/5
2.75 24:49 59 7:54 172 171-175 1359 171 168-174 3/11
2.88 25:49 59 7:55 176 174-178 1394 170 168-172 11/3
3.00 26:45 56 7:26 173 169-178 1287 172 168-176 1/9
3.13 27:58 1:13 9:46 166 158-175 1620 167 162-170 4/8
3.25 29:24 1:26 +11 11:27 154 150-157 1765 167 120-174 3/5
3.31 30:01 37 10:21 155 153-157 1605 171 168-172 0/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 178 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    43 10.4% 9:59
    17 9.5% 8:09
    16 8.2% 8:26
    14 9.2% 7:24
    13 6.0% 7:54

  • Cadence Distribution

    173 avge / 182 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.5 174 3.3 29:34 9:00
    Walk 1.0 121 0 18 39:00
    Pause 0.5 - - 9 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:39 45.42% More
    800m 3:55 7:53 52.41% More
    1km 4:52 7:50 55.55% More
    Mile 7:58 7:58 58.75% More
    5k 27:46 8:56 55.73% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:49 7:49 59.86
    5km 27:40 8:54 55.91
    5M 47:04 9:25 53.69
    10km 59:59 9:39 52.64
    10M 1:42:01 10:12 50.88
    Half 2:17:53 10:32 49.71
    20M 3:41:06 11:03 48.55
    Mara 4:58:52 11:24 48.06

Fetch Miles

8:29 Church to Home
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