Fri 2nd Jun 2023 at 3:06pm by onlychaz
Run > General
- v windy
-
Time
45:43
-
Miles
4.08
-
Min/mi
11:12
-
Pacing
60%
-
WAVA
43.26
-
Stride(cm)
89
-
Cals
375
-
Watts
209
-
Cadence
161
-
BPM
159
-
%MHR
93
-
B/mi
1781
-
Asc(m)
27
-
Surface
Trail
Notes & Comments
1 zone. A run within 10 mins of arriving in Southwold! A couple of bits a bit overgrown with stinging nettles. Oops.
Split Summary
===
1) 1km - 8:12(8:12/km) 111/164bpm [909b/km] 50cal 154/337W
2) 1km - 5:41(5:41/km) 169/176bpm [959b/km] 53cal 221/234W
3) 1km - 5:58(5:58/km) 170/175bpm [1016b/km] 55cal 230/306W
4) 1km - 6:11(6:11/km) 173/176bpm [1070b/km] 57cal 231/294W
5) 1km - 6:36(6:36/km) 175/178bpm [1156b/km] 60cal 215/252W
6) 1km - 6:13(6:13/km) 177/184bpm [1099b/km] 58cal 220/253W
7) 0.56km - 6:52(12:10/km) 155/184bpm [1887b/km] 42cal 97/281W
8:12 5:41 5:58 6:11 6:36 6:13 6:52
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.13 |
1:45 |
1:45 |
14:04 |
94 90-98 |
1322 |
136 128-140 |
148 55-199 |
1/2 |
0.25 |
5:24 |
3:38 +34
|
29:06 |
90 82-111 |
2620 |
144 86-196 |
139 56-235 |
2/9 |
0.38 |
6:37 |
1:13 +1
|
9:44 |
126 112-134 |
1226 |
158 126-166 |
244 49-337 |
2/2 |
0.50 |
7:45 |
1:09 |
9:08 |
139 134-143 |
1270 |
166 162-170 |
218 204-240 |
10/3 |
0.63 |
8:49 |
1:04 |
8:29 |
153 143-164 |
1299 |
167 166-170 |
210 193-226 |
2/3 |
0.75 |
9:55 |
1:06 |
8:50 |
166 164-169 |
1465 |
167 162-170 |
218 209-228 |
1/7 |
0.88 |
11:02 |
1:07 |
8:56 |
169 167-170 |
1511 |
167 164-170 |
229 221-234 |
0/4 |
1.00 |
12:12 |
1:10 |
9:20 |
169 168-170 |
1576 |
166 164-168 |
220 217-223 |
1/1 |
1.13 |
13:22 |
1:10 |
9:18 |
168 168-171 |
1562 |
166 164-168 |
217 209-223 |
2/1 |
1.25 |
14:32 |
1:10 |
9:20 |
173 169-176 |
1615 |
166 162-170 |
221 213-229 |
1/1 |
1.38 |
15:46 |
1:14 |
9:49 |
171 169-173 |
1679 |
164 156-168 |
238 212-306 |
4/2 |
1.50 |
16:57 |
1:12 |
9:32 |
168 167-170 |
1603 |
167 164-170 |
222 217-232 |
2/2 |
1.63 |
18:09 |
1:12 |
9:35 |
168 167-170 |
1610 |
166 164-170 |
226 220-233 |
2/2 |
1.75 |
19:20 |
1:11 |
9:31 |
169 167-170 |
1607 |
167 164-168 |
225 218-234 |
5/3 |
1.88 |
20:32 |
1:12 |
9:35 |
172 167-175 |
1647 |
166 164-168 |
240 217-293 |
6/5 |
2.00 |
21:51 |
1:19 |
10:30 |
172 170-173 |
1807 |
166 158-168 |
239 161-275 |
4/5 |
2.13 |
23:04 |
1:13 |
9:43 |
171 169-173 |
1661 |
167 164-174 |
250 215-292 |
3/4 |
2.25 |
24:15 |
1:11 |
9:28 |
174 172-176 |
1648 |
168 166-170 |
216 188-294 |
3/3 |
2.38 |
25:31 |
1:16 |
10:08 |
174 170-175 |
1762 |
168 166-172 |
232 222-242 |
2/2 |
2.50 |
26:47 |
1:16 |
10:07 |
172 171-174 |
1739 |
167 164-170 |
232 224-239 |
3/4 |
2.63 |
28:08 |
1:21 |
10:51 |
174 169-178 |
1887 |
166 132-172 |
207 67-252 |
2/2 |
2.75 |
29:26 |
1:18 |
10:26 |
177 175-178 |
1846 |
167 164-170 |
212 202-223 |
1/1 |
2.88 |
30:43 |
1:16 |
10:11 |
174 173-175 |
1773 |
167 164-170 |
227 212-237 |
2/1 |
3.00 |
32:03 |
1:21 |
10:46 |
175 173-176 |
1885 |
166 164-170 |
222 207-239 |
1/3 |
3.13 |
33:25 |
1:22 |
10:52 |
175 174-177 |
1902 |
166 160-170 |
212 194-225 |
3/2 |
3.25 |
34:46 |
1:21 |
10:48 |
177 176-178 |
1911 |
168 162-174 |
191 66-205 |
2/2 |
3.38 |
36:00 |
1:14 |
9:54 |
176 174-177 |
1743 |
170 166-174 |
219 206-236 |
1/2 |
3.50 |
37:13 |
1:13 |
9:40 |
178 176-184 |
1721 |
170 166-174 |
241 237-249 |
4/2 |
3.63 |
38:26 |
1:13 |
9:46 |
179 176-181 |
1748 |
172 170-176 |
222 203-240 |
3/1 |
3.75 |
39:38 |
1:12 |
9:36 |
180 179-181 |
1727 |
169 166-176 |
236 223-253 |
4/1 |
3.88 |
40:42 |
1:04 |
8:30 |
181 179-184 |
1539 |
171 130-174 |
229 212-281 |
3/4 |
4.00 |
43:04 |
2:22 |
18:56 |
162 149-184 |
3067 |
128 120-158 |
153 16-243 |
1/3 |
4.08 |
46:18 |
3:14 |
41:38 |
140 132-153 |
5829 |
104 36-112 |
58 14-77 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
79.8 |
167 |
3.7 |
36:51 |
10:06 |
Walk |
14.1 |
125 |
0.4 |
6:37 |
17:37 |
Still |
4.9 |
- |
- |
2:17 |
- |
Pause |
1.2 |
- |
- |
34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:36 |
40.01% |
More |
800m |
4:24 |
8:51 |
43.36% |
More |
1km |
5:32 |
8:54 |
45.07% |
More |
Mile |
9:06 |
9:06 |
47.17% |
More |
5k |
30:22 |
9:46 |
49.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:18 |
10:18 |
41.64 |
5km |
34:15 |
11:01 |
43.76 |
5M |
56:43 |
11:21 |
43.04 |
10km |
1:11:24 |
11:29 |
42.77 |
10M |
1:58:15 |
11:50 |
42.43 |
Half |
2:37:26 |
12:01 |
41.57 |
20M |
4:06:32 |
12:20 |
41.66 |
Mara |
5:28:14 |
12:32 |
41.39 |
Three Things You Saw Today
1 Cold tourists
2 Southwold pier
3 Nice looking bistro
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