Sun 21st May 2023 at 11:38am by Autumnleaves

Run > Race

breezy
v warm

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Time
55:08
Miles
6.34
Min/mi
8:42
Pacing
86.5%
WAVA
66.91
Stride(cm)
105
Cals
637
Cadence
176
BPM
156
%MHR
84.2
B/mi
1355
Asc(m)
582
Hillscore
31
Surface
Road

Notes & Comments

12 comments

Oh dear ☹️ everything fine until 6k - either cramp or a torn calf (same one as January). First mile wasn't that fast - think the GPS was out. Stopped & stretched, contemplated a long walk back and got going again. Managed to run the rest - leg feeling slightly sore, but now I've stopped I can feel a lot of tenderness. Beer is helping!
As I write this Twiglet through 5k. 36.32.
Split Summary
===
1) 1mi - 7:39(7:39/mi) 144/153bpm [1102b/mi] 82cal 7.84/8.33mph
2) 1mi - 8:17(8:17/mi) 154/159bpm [1277b/mi] 95cal 7.24/8.43mph
3) 1mi - 8:37(8:37/mi) 157/160bpm [1353b/mi] 99cal 6.96/7.49mph
4) 1mi - 9:27(9:27/mi) 158/169bpm [1494b/mi] 110cal 6.35/7.72mph
5) 1mi - 8:56(8:56/mi) 160/165bpm [1428b/mi] 105cal 6.72/7.26mph
6) 1mi - 9:12(9:12/mi) 162/166bpm [1490b/mi] 109cal 6.53/7.08mph
7) 0.34mi - 3:00(8:46/mi) 166/170bpm [1456b/mi] 37cal 6.84/7.18mph

7:39 8:17 8:37 9:27 8:56 9:12 3:00

	Sombrero Oooh, that looks good
	RRR-CAZ 🇬🇧 Big event did you enjoy it ? Nice racing 🏃‍♀️
	Bintmcskint I hope the tenderness wears off soon!
	RRR-CAZ 🇬🇧 Darn hope the calf settles C’mon Twiglet
	Sombrero Ah bugger. Beer defo helps.
	Corrah Oh no, hope it’s just cramp xx
	Autumnleaves Twiglet did 1 hr 15 - very proud of her x
	Corrah Fabulous work Twiglet x
	snogard Well done, hope the calf heals quickly
	northernslowcoach Oh no, hope it is just cramp xx great work Twiglet x
	.B. Ohno, I hope it’s not bad xx
	LindsD Stupid calf xx

Pace

51%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:02	2:02	8:09	135 120-148	1101	173 118-178	8/28
0.50	3:50	1:48	7:12	147 144-150	1059	176 174-180	59/34
0.75	5:49	1:58	7:53	145 142-148	1143	178 176-180	47/55
1.00	7:39	1:50	7:20	149 145-152	1093	179 176-182	91/79
1.25	9:39	2:00	8:00	152 150-153	1216	179 178-182	28/27
1.50	11:44	2:05	8:19	153 152-156	1274	179 176-182	43/64
1.75	13:46	2:02	8:10	156 155-157	1273	178 174-180	13/4
2.00	15:56	2:10	8:40	157 155-159	1360	177 174-178	21/11
2.25	17:58	2:02	8:09	158 156-160	1288	177 174-180	12/9
2.50	20:05	2:07	8:27	158 157-159	1335	177 172-180	10/12
2.75	22:26	2:21	9:25	153 149-157	1440	170 116-180	18/23
3.00	24:33	2:07	8:27	157 153-159	1327	176 174-180	9/11
3.25	26:41	2:08	8:33	159 157-160	1359	177 176-180	12/15
3.50	28:49	2:08	8:32	160 159-162	1366	176 172-178	52/12
3.75	31:38	2:49	11:14	160 150-169	1797	170 118-182	3/33
4.00	34:00	2:23	9:30	155 149-159	1473	175 172-178	31/24
4.25	36:10	2:10	8:40	159 158-160	1379	178 174-182	10/11
4.50	38:38	2:28	9:50	159 155-161	1565	173 124-182	16/7
4.75	40:48	2:10	8:41	161 160-163	1398	178 176-180	11/13
5.00	42:56	2:08	8:31	163 160-165	1388	178 176-180	8/24
5.25	45:20	2:24	9:38	160 160-161	1541	176 172-178	21/9
5.50	47:35	2:14	8:58	162 161-163	1452	178 176-180	17/9
5.75	49:53	2:18	9:12	162 160-163	1492	180 176-186	27/26
6.00	52:08	2:15	8:59	165 161-166	1483	178 178-182	24/23
6.25	54:18	2:11	8:42	166 163-168	1445	178 174-182	38/33
6.34	55:09	51	9:06	168 166-170	1527	176 174-178	13/3

Heart

156/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 582m, Range 81m, Flat prediction 55:42

Elevation Graph

Biggest Climbs (m)	Min/mi
51 40.8%	6:56
49 37.6%	7:35
44 28.3%	7:32
37 28.2%	8:38
31 23.1%	8:32
22 15.1%	8:00
See your biggest climbs

Cadence

176 (186 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	177	6.3	54:07	8:36
Walk	1.9	119	0	1:02	21:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:58	59.26%	More
800m	3:36	7:14	63.68%	More
1km	4:32	7:17	65.84%	More
Mile	7:36	7:36	66.43%	More
5k	25:30	8:12	69.18%	More
5 miles	42:56	8:35	67.17%	More
10k	54:00	8:41	66.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:15	7:15	69.62
5km	25:11	8:06	70.03
5M	42:28	8:30	67.90
10km	53:56	8:41	66.98
10M	1:30:58	9:06	65.56
Half	2:02:23	9:21	63.72
20M	3:14:49	9:44	63.15
Mara	4:22:07	10:00	62.27

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