Mon 25th Mar 2024 at 11:32am by Velociraptor

Run > General

showers
breezy
cold

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Time
1:02:00
Miles
5.41
Min/mi
11:28
Pacing
86%
WAVA
52.96
Stride(cm)
87
Cals
439
Watts
193
Cadence
162
BPM
140
%MHR
74.3
B/mi
1601
Asc(m)
67
Hillscore
5
Surface
Road

Notes & Comments

7 comments

60 minutes easy. Slightly sore hamstring, especially going uphill. Rained at the start, and a noticeable cold breeze from the east.
Watch didn't pick up my chest strap. I realised that about half a mile in when I saw the numbers in the 160s and realised that this must be coming from my watch. Tightened the watch up and got expected numbers. Gave the chest strap a good scrub when I got home.
93 Base.

11:33 11:01 11:29 11:58 11:20 4:39

	Ness Nice one. Hope the hamstring was settled.
	Velociraptor Thanks, Ness I could feel it but it was just a low level whine.
	riggys99 Nice run after yesterday’s race
	Velociraptor Thanks, riggys99 I couldn't feel the race at all.
	Alice the Camel All good stuff!
	Rosehip glad the race hasn't given hammy more to gripe about
	Velociraptor Thanks

Pin Map

0mi in 0

Pace

28%

49%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:50	2:50	11:21	134 71-166	1521	161 94-164	209 60-244	6/2
0.50	5:47	2:57	11:48	146 135-167	1724	162 158-168	210 191-241	8/1
0.75	8:39	2:52	11:26	149 136-165	1704	163 160-166	199 175-237	6/0
1.00	11:33	2:54	11:37	139 134-144	1614	162 160-164	194 173-233	4/0
1.25	14:20	2:47	11:08	140 134-151	1560	164 160-168	199 174-234	2/2
1.50	17:01	2:41	10:42	132 128-137	1413	164 162-166	185 173-203	0/7
1.75	19:43	2:42	10:48	134 130-137	1448	163 162-166	185 174-198	0/8
2.00	22:35	2:52	11:26	139 129-147	1590	163 160-168	194 171-229	5/3
2.25	25:11	2:37	10:27	138 131-148	1442	165 160-168	186 167-238	0/10
2.50	28:10	2:59	11:55	142 134-147	1692	162 160-164	184 168-207	3/0
2.75	31:05	2:55	11:41	140 137-146	1636	162 158-166	192 170-244	2/2
3.00	34:03	2:58	11:51	143 140-148	1695	162 158-164	202 185-221	5/0
3.25	37:11	3:08	12:32	141 137-145	1768	161 158-164	189 171-220	7/0
3.50	40:17	3:06	12:24	141 136-145	1748	160 156-162	191 172-225	6/0
3.75	43:17	2:59	11:58	141 133-148	1687	161 156-164	193 168-218	4/1
4.00	46:01	2:45	10:58	140 136-145	1536	162 160-164	196 181-212	0/3
4.25	48:48	2:47	11:06	140 138-143	1555	162 160-164	189 172-225	0/4
4.50	51:42	2:54	11:35	138 133-144	1599	162 158-164	186 160-203	1/5
4.75	54:34	2:52	11:29	139 136-142	1596	161 158-164	187 170-212	3/1
5.00	58:18	3:44 +57	14:56	138 119-146	2061	163 160-168	195 48-238	1/7
5.25	1:01:06	2:49	11:14	137 131-145	1539	163 160-166	185 171-202	0/6
5.41	1:02:57	1:51	11:54	139 133-142	1653	161 156-164	186 168-227	3/1

Heart

140/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 67m, Range 26m, Flat prediction 1:00:30

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.4%	12:17
20 1.6%	11:43
See your biggest climbs

Power

193W (244 max)

Power Graph

Power Bands

Cadence

162 (168 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	162	5.4	1:01:58	11:39
Walk	0.1	107	0	2	43:55
Pause	1.5	-	-	57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	35	9:31	38.18%	More
200m	1:16	10:09	39.52%	More
400m	2:34	10:21	41.36%	More
800m	5:17	10:38	46.01%	More
1km	6:37	10:39	47.59%	More
Mile	10:50	10:50	48.89%	More
5k	35:18	11:22	52.39%	More
5 miles	58:11	11:38	52.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:30	8:30	62.27
5km	32:17	10:23	57.29
5M	56:30	11:18	53.59
10km	1:12:59	11:45	52.01
10M	2:07:46	12:47	49.13
Half	2:55:33	13:24	46.79
20M	4:48:51	14:27	44.95
Mara	6:36:54	15:09	43.46

Fetch Miles

11:48

Hayton Road back towards Aspatria.

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