Sun 9th Apr 2023 at 9:30am by Autumnleaves

Run > Race

Good
windy

Follow User
0 👍

Time
41:31
Miles
5.05
Min/mi
8:13
Pacing
94%
WAVA
70.19
Stride(cm)
111
Cals
465
Cadence
177
BPM
154
%MHR
83.1
B/mi
1263
Asc(m)
110
Hillscore
3
Surface
Road

Notes & Comments

10 comments

Pretty happy with this - still a bit compromised with the cough, did feel my lungs had had enough by the end - last mile into the wind which didn't help. Legs felt OK though, and I got my silver standard time. Leaflet got a new PB!
Split Summary
===
1) 1mi - 8:10(8:10/mi) 143/152bpm [1167b/mi] 84cal 7.35/8.04mph
2) 1mi - 8:01(8:01/mi) 152/163bpm [1218b/mi] 88cal 7.49/7.68mph
3) 1mi - 8:04(8:04/mi) 160/164bpm [1290b/mi] 93cal 7.44/7.64mph
4) 1mi - 8:21(8:21/mi) 160/164bpm [1336b/mi] 96cal 7.18/7.66mph
5) 1mi - 8:36(8:36/mi) 162/166bpm [1393b/mi] 101cal 6.98/7.35mph
6) 0.05mi - 19(6:45/mi) 155/159bpm [1046b/mi] 3cal 8.89/8.18mph

8:10 8:01 8:04 8:21 8:36 19

	RRR-CAZ 🇬🇧 Morning good race pace 8s all the way happy ?
	Corrah That looks really good, well done xx
	Stevewjj Morning 😀
	northernslowcoach Morning - look at that WAVA, well run you
	.B. Very good, well done
	Autumnleaves Thanks all - yes, pretty happy with this.
	snogard well done, sounds like a great run
	LindsD So good!
	Ness Well done 👍
	Sombrero Excellent, well done.

Pace

27%

68%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19	9:15	131 84-152	1211	172 164-180	1/2
0.50	4:15	1:56	7:45	146 143-148	1131	177 172-182	9/5
0.75	6:11	1:56	7:45	148 144-151	1146	180 176-182	7/11
1.00	8:09	1:58	7:54	148 146-149	1169	181 178-184	7/8
1.25	10:13	2:04	8:16	146 141-150	1206	179 174-182	4/15
1.50	12:15	2:01	8:05	149 139-158	1204	179 176-180	7/3
1.75	14:13	1:58	7:53	158 154-162	1246	179 176-182	12/5
2.00	16:10	1:57	7:49	158 156-159	1236	177 174-180	6/4
2.25	18:10	1:59	7:58	159 156-162	1266	177 172-178	6/9
2.50	20:10	2:00	8:00	160 156-163	1281	178 178-180	6/8
2.75	22:11	2:01	8:06	161 160-164	1304	178 174-180	4/9
3.00	24:14	2:03	8:11	161 158-164	1319	176 174-180	13/7
3.25	26:24	2:10	8:40	161 159-163	1396	175 174-178	8/6
3.50	28:32	2:08	8:31	161 160-162	1371	175 172-176	9/6
3.75	30:31	1:59	7:55	159 158-161	1259	175 174-176	9/10
4.00	32:35	2:05	8:18	160 157-162	1328	176 174-178	10/11
4.25	34:45	2:10	8:39	163 161-166	1411	177 174-178	10/11
4.50	36:57	2:12	8:48	162 160-164	1426	176 174-178	9/6
4.75	39:07	2:10	8:39	162 160-164	1401	176 176-178	12/20
5.00	41:11	2:04	8:16	160 147-165	1323	178 174-180	11/16
5.05	41:31	20	7:05	156 151-159	1106	180 178-182	4/0

Heart

154/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 110m, Range 20m, Flat prediction 41:32

Elevation Graph

Biggest Climbs (m)	Min/mi
13 4.3%	8:03
12 8.3%	8:24
See your biggest climbs

Cadence

177 (184 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	176	5	41:31	8:14
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	54.59%	More
800m	3:49	7:41	60.06%	More
1km	4:48	7:43	62.11%	More
Mile	7:54	7:54	63.92%	More
5k	24:59	8:03	70.58%	More
5 miles	40:59	8:12	70.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	72.11
5km	24:21	7:50	72.43
5M	41:04	8:13	70.21
10km	52:08	8:23	69.29
10M	1:27:57	8:48	67.81
Half	1:58:20	9:02	65.90
20M	3:08:22	9:25	65.31
Mara	4:13:26	9:40	64.40

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

To plan	Race
Pace (type)