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Thu 31st Aug 2023 at 3:28pm by Night-owl

Run > General
  • Time
    59:06
  • Miles
    4.55
  • Min/mi
    12:59
  • Pacing
    74.5%
  • WAVA
    42.71
  • Stride(cm)
    78
  • Cals
    448
  • Cadence
    160
  • BPM
    126
  • %MHR
    66.1
  • B/mi
    1639
  • Asc(m)
    189
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Only about 4 hours sleep after the night shift so feeling tired

RHR 64 up a bit BP actually decent 108/74

Decided to make up a new workout wanting something non stressful but which hopefully benefits me

Km reps but run at easyish pace with 3 minutes recovery. Aiming for 5 did 6 as i wasnt quite home at end of 5.
7:13
7:17 double shoelace malfunction

7:02
7:04
6:43
6:50

Did push it on the final 2 kms as you can see

Split Summary
===
1) 0.62mi - 7:13(11:36/mi) 119/132bpm [1381b/mi] 56cal 5.17/5.47mph
2) 0.14mi - 3:00(20:49/mi) 105/130bpm [2186b/mi] 17cal 2.88/5.45mph
3) 0.62mi - 7:17(11:43/mi) 128/138bpm [1499b/mi] 61cal 5.12/5.99mph
4) 0.15mi - 3:00(20:30/mi) 110/134bpm [2255b/mi] 16cal 2.93/5.57mph
5) 0.62mi - 7:02(11:19/mi) 132/142bpm [1495b/mi] 61cal 5.3/6.24mph
6) 0.15mi - 3:00(20:40/mi) 110/140bpm [2273b/mi] 14cal 2.9/5.03mph
7) 0.62mi - 7:04(11:22/mi) 134/149bpm [1524b/mi] 60cal 5.27/6.24mph
8) 0.15mi - 3:00(20:17/mi) 118/146bpm [2394b/mi] 16cal 2.96/5.22mph
9) 0.62mi - 6:43(10:49/mi) 136/147bpm [1471b/mi] 58cal 5.55/5.97mph
10) 0.15mi - 3:00(20:21/mi) 122/148bpm [2483b/mi] 17cal 2.95/5.66mph
11) 0.62mi - 6:50(10:59/mi) 139/147bpm [1527b/mi] 61cal 5.46/6.28mph
12) 0.09mi - 1:58(21:13/mi) 124/146bpm [2631b/mi] 11cal 2.83/5.61mph
7:13 3:00 7:17 3:00 7:02 3:00 7:04 3:00 6:43 3:00 6:50 1:58
Ness
Well done
Night-owl
Thank you
Mrs Jigs (Luverlylegs)
Racking up the miles! 👏🏻
Night-owl
Cheers. Tomorrow will be shorter if anything sports massage

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.62 7:13 7:13 11:36 116 78-131 1346 166 0-176 37/47
0.76 10:12 3:00 20:51 107 90-130 2231 112 0-172 17/12
1.39 17:28 7:16 11:42 125 87-136 1463 163 0-176 36/41
1.53 20:27 2:59 20:35 111 96-134 2286 118 110-172 14/2
2.15 27:28 7:01 11:18 131 98-142 1480 173 116-178 31/34
2.30 30:28 3:00 20:45 116 97-140 2406 114 0-172 6/10
2.92 37:32 7:03 11:22 132 95-148 1500 173 118-176 31/30
3.06 40:31 2:59 20:21 122 104-146 2483 123 112-176 7/12
3.68 47:14 6:43 10:48 135 104-147 1459 171 0-180 30/27
3.83 50:13 3:00 20:25 122 110-146 2492 121 110-178 10/9
4.45 57:02 6:49 10:59 138 114-146 1515 168 0-178 55/44
4.54 59:00 1:58 +1 21:35 129 111-146 2784 104 0-176 4/9
4.54 59:00 0 +1 0 111 111-111 NAN 118 118-118 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 148 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 12.4% 11:34
    13 8.8% 10:57
    13 4.7% 12:13
    11 7.1% 11:25

  • Cadence Distribution

    160 avge / 180 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.1 173 3.8 42:37 11:20
    Walk 27.7 116 0.8 16:23 20:45
    Still 0.2 - - 7 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:36 10:27 39.14% More
    800m 5:21 10:46 42.24% More
    1km 6:43 10:48 43.73% More
    Mile 12:16 12:16 40.42% More
    5k 40:01 12:53 42.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:07 11:07 44.62
    5km 38:48 12:29 44.19
    5M 1:05:35 13:07 42.32
    10km 1:23:20 13:25 41.47
    10M 2:20:49 14:05 40.54
    Half 3:09:39 14:29 39.88
    20M 5:02:24 15:07 38.51
    Mara 6:47:16 15:33 37.44

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