Wed 10th Apr 2024 at 10:50am by Rosehip

Run > Easy
  • Amazing
  • breezy
  • Time
    59:27
  • Miles
    4.44
  • Min/mi
    13:23
  • Pacing
    85%
  • WAVA
    44.42
  • Stride(cm)
    77
  • Cals
    479
  • Watts
    213
  • Cadence
    156
  • BPM
    135
  • %MHR
    75
  • B/mi
    1807
  • Asc(m)
    33
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

7 comments
Plan had a rest day today, but not at mum's 'til tomorrow this week and it wasn't raining...
Another good feeling run, three in a row!
Random 30s walks, trying to keep hr blue but failing as legs were a bit too enthusiastic again.
clouded over and wind got up last mile or so - and it was raining by the time kettle had boiled *win*

Last bit of the GSRW onto the green is not road-shoe friendly yet, but the other tracks are hardening up nicely.

3.0 base, load 76.

1) 1mi - 13:39(13:39/mi) 126/141bpm [1720b/mi] 108cal 205/427W
2) 1mi - 13:02(13:02/mi) 136/143bpm [1772b/mi] 107cal 215/303W
3) 1mi - 13:19(13:19/mi) 138/145bpm [1837b/mi] 109cal 208/303W
4) 1mi - 13:33(13:33/mi) 138/146bpm [1871b/mi] 109cal 217/304W
5) 0.44mi - 5:53(13:32/mi) 138/145bpm [1866b/mi] 46cal 189/281W
13:39 13:02 13:19 13:33 5:53
Jaks
Another good run, well done 👏
Ness
Well done
Rosehip
thanks both :)
RRR-CAZ 🇬🇧
Nice 👍
Velociraptor
Well done :)
Rosehip
thank You :)
northernslowcoach
Good stuff :)

Pace

30% 32% 38%

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.
0.13 1:48 1:48 14:21 99 83-117 1421 144 100-166 197 26-284 2/0
0.25 4:00 2:12 +25 17:38 118 115-126 2080 153 114-166 214 38-427 0/1
0.38 5:41 1:41 13:30 130 123-133 1754 158 128-168 206 62-235 0/1
0.50 7:21 1:40 13:21 125 121-129 1669 156 126-168 198 59-235 0/1
0.63 9:01 1:40 13:22 130 127-134 1738 155 126-168 203 70-276 2/0
0.75 10:36 1:34 12:34 138 133-140 1733 167 164-168 222 209-232 1/1
0.88 12:22 1:46 14:09 135 129-140 1910 149 124-168 219 67-289 3/0
1.00 14:03 1:42 13:33 136 131-141 1842 154 126-168 225 62-291 3/0
1.13 15:41 1:37 12:58 135 130-142 1750 156 124-168 208 186-247 1/1
1.25 17:13 1:33 12:20 138 134-140 1702 166 164-168 229 222-242 1/1
1.38 18:54 1:41 13:25 136 130-142 1825 156 128-168 203 64-242 0/2
1.50 20:34 1:40 13:23 138 131-143 1847 155 126-168 215 60-245 1/1
1.63 22:15 1:41 13:28 135 131-139 1819 156 128-168 233 179-303 2/0
1.75 23:46 1:31 12:06 138 134-142 1670 167 166-168 239 225-255 0/4
1.88 25:22 1:36 12:48 135 129-143 1728 156 122-168 212 63-271 0/3
2.00 27:05 1:43 13:44 135 129-141 1853 153 80-168 205 79-265 1/0
2.13 28:45 1:40 13:17 138 133-143 1834 154 128-168 202 163-229 0/1
2.25 30:20 1:35 12:43 136 129-142 1730 160 128-170 218 140-296 1/1
2.38 31:59 1:39 13:16 139 134-144 1843 158 128-170 233 74-282 1/1
2.50 33:37 1:37 12:59 138 133-143 1791 157 130-168 217 69-267 0/1
2.63 35:16 1:39 13:12 138 132-144 1822 156 128-168 207 164-251 1/1
2.75 36:58 1:42 13:35 134 127-141 1820 153 128-168 204 157-240 1/0
2.88 39:15 2:17 +28 18:17 141 135-145 2579 152 100-170 209 100-303 1/1
3.00 40:52 1:37 12:58 139 133-144 1802 157 80-168 213 112-241 0/1
3.13 42:35 1:43 13:42 138 132-143 1891 157 128-168 227 178-274 0/2
3.25 44:19 1:44 13:51 140 132-144 1938 152 126-168 237 162-304 2/1
3.38 46:00 1:42 13:34 139 135-144 1887 151 124-168 220 75-286 1/0
3.50 47:38 1:38 13:00 141 133-146 1834 164 130-168 238 190-255 0/1
3.63 49:21 1:43 13:45 135 127-143 1857 149 118-168 196 154-233 1/1
3.75 51:02 1:41 13:30 139 133-144 1876 157 126-168 216 71-280 1/0
3.88 52:43 1:41 13:28 137 133-142 1845 157 122-170 213 51-271 1/0
4.00 54:25 1:42 13:37 139 133-144 1892 156 128-168 188 59-242 1/0
4.13 56:04 1:39 13:13 140 138-142 1850 161 126-168 206 152-281 0/1
4.25 57:44 1:39 13:13 137 129-145 1811 156 126-168 193 109-235 0/0
4.38 1:00:01 2:17 +36 18:18 138 127-145 2527 157 114-166 202 99-241 2/1
4.43 1:00:54 53 14:53 138 127-142 2055 143 122-162 176 64-214 0/1

Heart

135/146max
  • Show Beats/Mile

Elevation

Asc 33m, Range 10m, Flat prediction 59:27
Elevation Graph
No climbs of at least 10 metres detected.

Power

213W (427 max)
Power Graph
Power Bands

Cadence

156 (170 max) Stride Length: 77cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 71.1 165 3.4 43:09 12:48
Walk 27.9 128 1 17:08 16:52
Pause 1.0 - - 37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 43 11:25 31.52% More
200m 1:28 11:50 33.54% More
400m 3:03 12:16 34.57% More
800m 6:21 12:46 37.70% More
1km 8:00 12:52 38.83% More
Mile 12:59 12:59 40.30% More
5k 41:38 13:24 43.89% More

Predictions

Dist Time Per Mile WAVA
1M 9:47 9:47 53.45
5km 38:35 12:25 47.36
5M 1:08:39 13:44 43.56
10km 1:29:18 14:22 41.97
10M 2:38:50 15:53 39.01
Half 3:40:15 16:49 36.80
20M 6:07:34 18:23 34.85
Mara 8:29:40 19:27 33.37

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