Wed 10th May 2023 at 2:45pm by Night-owl

Run > General

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Time
40:00
Miles
3.23
Min/mi
12:23
Pacing
79%
WAVA
44.86
Stride(cm)
80
Cals
328
Cadence
163
BPM
129
%MHR
67.7
B/mi
1602
Asc(m)
120
Hillscore
5
Surface
Road

Notes & Comments

4 comments

4 x 8 minutes run with 1 minute walk recovery

Feeling tired from hectic night shift. Had planned on not running today but forgot physio appointment tomorrow morning and time will be short

Sluggish slow start and not quite as far as last Wednesday but still over 5km

Split Summary
===
1) 0.1mi - 2:00(20:35/mi) 87/93bpm [1791b/mi] 7cal 2.91/3.07mph

2) 0.69mi - 8:00(11:39/mi) 125/135bpm [1457b/mi] 66cal 5.15/5.45mph
3) 0.05mi - 1:00(19:58/mi) 119/136bpm [2377b/mi] 7cal 3/5.24mph

4) 0.73mi - 8:00(11:02/mi) 132/139bpm [1456b/mi] 69cal 5.44/5.66mph
5) 0.04mi - 1:00(22:29/mi) 129/138bpm [2900b/mi] 8cal 2.67/5.32mph

6) 0.7mi - 8:00(11:26/mi) 138/146bpm [1578b/mi] 72cal 5.25/5.8mph
7) 0.05mi - 1:00(19:53/mi) 134/146bpm [2665b/mi] 8cal 3.02/5.47mph

8) 0.73mi - 8:00(10:58/mi) 143/149bpm [1568b/mi] 75cal 5.47/5.93mph
9) 0.05mi - 1:00(21:28/mi) 135/146bpm [2898b/mi] 8cal 2.79/5.82mph
10) 0.1mi - 2:00(19:15/mi) 116/126bpm [2233b/mi] 8cal 3.12/3.34mph

2:00 8:00 1:00 8:00 1:00 8:00 1:00 8:00 1:00 2:00

	Ness Well done for touching it out!
	tipsku Well done, you're keeping up the great work you've been putting in for months. I hope physio tomorrow is good
	Ness toughing it excuse stoopid autocorrect
	Night-owl Thank you both. No worries Ness tipsku just a sports massage but thank you

Pace

21%

25%

54%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:20	2:20	18:44	89 81-102	1667	133 114-174	2/6
0.25	3:50	1:29	11:54	115 104-124	1369	173 172-176	8/2
0.38	5:16	1:26	11:27	125 121-129	1432	172 166-176	3/11
0.50	6:45	1:29	11:51	127 126-129	1505	173 170-176	7/4
0.63	8:12	1:28	11:43	129 125-133	1512	173 170-176	6/6
0.75	9:38	1:26	11:26	133 131-135	1520	174 172-176	4/6
0.88	11:28	1:50	14:39	115 97-135	1684	142 112-178	3/4
1.00	12:52	1:24	11:12	128 119-132	1434	174 172-180	4/5
1.13	14:17	1:25	11:16	132 131-133	1487	176 172-178	4/1
1.25	15:38	1:22	10:55	134 131-136	1462	176 174-178	6/5
1.38	16:59	1:20	10:42	136 135-139	1455	176 176-178	4/4
1.50	18:21	1:22	10:58	136 135-138	1492	177 174-182	12/12
1.63	20:17	1:57	15:32	129 114-138	2004	147 110-178	3/12
1.75	21:37	1:20	10:39	130 121-138	1384	176 170-178	5/4
1.88	23:11	1:33	12:28	138 136-140	1720	170 124-178	16/5
2.00	24:36	1:25	11:20	138 137-139	1565	177 176-178	5/5
2.13	25:57	1:21	10:50	142 140-143	1538	176 174-178	7/7
2.25	27:27	1:30	11:58	142 140-145	1699	174 166-178	3/9
2.38	29:15	1:48	14:23	134 120-146	1926	138 112-176	7/1
2.50	30:38	1:24	11:09	138 127-145	1540	175 162-180	5/1
2.63	32:02	1:24	11:08	141 140-144	1571	174 164-178	4/8
2.75	33:25	1:23	11:03	144 142-146	1592	176 176-178	8/8
2.88	34:47	1:22	10:58	147 146-148	1613	175 172-178	7/5
3.00	36:09	1:22	10:53	146 145-149	1590	174 170-176	13/11
3.13	37:55	1:47	14:13	140 127-149	1990	153 114-178	9/13
3.23	40:01	2:06	19:14	116 109-126	2232	120 110-124	2/9

Heart

129/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 120m, Range 29m, Flat prediction 40:26

Elevation Graph

Biggest Climbs (m)	Min/mi
21 16.7%	10:10
17 11.5%	10:18
10 8.2%	11:51
See your biggest climbs

Cadence

163 (182 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.5	174	2.8	32:12	11:18
Walk	19.5	117	0.4	7:49	20:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:41	37.88%	More
800m	5:22	10:48	41.56%	More
1km	6:49	10:58	42.62%	More
Mile	11:32	11:32	42.78%	More
5k	37:26	12:03	46.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:59	10:59	44.91
5km	38:19	12:20	44.98
5M	1:04:46	12:57	43.48
10km	1:22:18	13:15	42.86
10M	2:19:04	13:54	41.85
Half	3:07:17	14:18	40.61
20M	4:58:38	14:56	40.14
Mara	6:42:11	15:21	39.52

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