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

Run > Progressive

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Time
29:42
Miles
3.31
Min/mi
8:58
Pacing
88%
WAVA
55.68
Stride(cm)
104
Cals
287
Cadence
173
BPM
155
%MHR
80.6
B/mi
1388
Asc(m)
142
Hillscore
10
Surface
Road

Notes & Comments

3 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.

Pin Map

0mi in 0

Pace

60%

30%

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

Heart

155/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 142m, Range 44m, Flat prediction 29:56

Elevation Graph

Biggest Climbs (m)	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
See your biggest climbs

Cadence

173 (182 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	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	54.93%	More
Mile	7:58	7:58	57.03%	More
5k	27:46	8:56	55.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:49	7:49	58.10
5km	27:40	8:54	55.92
5M	47:04	9:25	53.66
10km	59:59	9:39	52.64
10M	1:42:01	10:12	51.23
Half	2:17:53	10:32	49.80
20M	3:41:06	11:03	49.21
Mara	4:58:52	11:24	48.55

Fetch Miles

8:29	Church to Home

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