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Sat 4th May 2024 at 4:41pm by Funky Chicken

Run > General

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Time
50:01
Miles
5.30
Min/mi
9:26
Pacing
92.4%
WAVA
49.27
Stride(cm)
117
Cals
634
Cadence
145
BPM
135
%MHR
79
B/mi
1276
Asc(m)
110
Hillscore
7
Surface
Road

Notes & Comments

4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x8
5 min warm-down

Took a chance and brought yesterday's scheduled run forward a day. Closely monitored right thigh and adjusted pace if I sensed any possible issues. Ended up being the ankle that complained the most, in the last mile or so. Iced for 20 mins when got back.

1) 0.44mi - 4:30(10:09/mi) 121/130bpm [1229b/mi] 51cal 5.91/6.18mph
2) 0.04mi - 30(12:47/mi) 125/128bpm [1597b/mi] 5cal 4.7/6.18mph
3) 0.47mi - 4:30(9:37/mi) 128/136bpm [1232b/mi] 56cal 6.24/6.53mph
4) 0.06mi - 30(8:23/mi) 126/127bpm [1056b/mi] 5cal 7.16/5.41mph
5) 0.49mi - 4:30(9:12/mi) 136/152bpm [1251b/mi] 60cal 6.53/6.91mph
6) 0.04mi - 30(11:48/mi) 134/136bpm [1582b/mi] 6cal 5.08/6.59mph
7) 0.47mi - 4:30(9:29/mi) 131/138bpm [1243b/mi] 55cal 6.33/6.8mph
8) 0.04mi - 30(12:26/mi) 139/140bpm [1729b/mi] 6cal 4.83/6.47mph
9) 0.49mi - 4:30(9:09/mi) 141/146bpm [1291b/mi] 62cal 6.55/6.7mph
10) 0.04mi - 30(13:05/mi) 139/142bpm [1819b/mi] 6cal 4.59/6.53mph
11) 0.48mi - 4:30(9:20/mi) 141/149bpm [1315b/mi] 60cal 6.43/6.66mph
12) 0.04mi - 30(11:52/mi) 138/145bpm [1638b/mi] 6cal 5.05/5.95mph
13) 0.49mi - 4:30(9:08/mi) 138/147bpm [1260b/mi] 58cal 6.57/6.78mph
14) 0.04mi - 30(12:17/mi) 147/149bpm [1807b/mi] 7cal 4.88/6.7mph
15) 0.49mi - 4:30(9:08/mi) 138/146bpm [1259b/mi] 58cal 6.57/6.8mph
16) 0.04mi - 30(12:31/mi) 144/146bpm [1802b/mi] 6cal 4.79/6.53mph
17) 0.51mi - 4:30(8:52/mi) 138/143bpm [1224b/mi] 57cal 6.76/6.97mph
18) 0.04mi - 30(11:07/mi) 139/140bpm [1545b/mi] 6cal 5.4/6.78mph
19) 0.57mi - 5:00(8:51/mi) 140/148bpm [1238b/mi] 64cal 6.78/7.03mph
20) 0mi - 1(4:03/mi) 149/149bpm [604b/mi] 14.79/6.62mph

4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 5:00 1

Pace

65%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:36	2:36	10:26	113 84-130	1178	138 90-150	6/1
0.50	5:09	2:32	10:09	125 115-128	1270	141 122-150	3/4
0.75	7:32	2:23	9:33	127 117-134	1213	144 140-148	2/5
1.00	9:53	2:21	9:24	129 123-136	1212	142 126-154	4/10
1.25	12:09	2:16	9:04	133 121-139	1205	146 124-152	4/4
1.50	14:30	2:21	9:23	139 133-152	1303	145 142-152	5/5
1.75	17:02	2:32	10:08	130 122-138	1317	141 126-146	6/5
2.00	19:20	2:19	9:14	131 126-137	1210	144 142-152	2/11
2.25	21:46	2:26	9:43	139 133-145	1351	143 122-152	8/2
2.50	24:04	2:18	9:14	143 139-146	1320	150 146-154	9/3
2.75	26:32	2:27	9:49	136 127-142	1336	143 124-152	6/3
3.00	28:49	2:17	9:10	145 139-149	1328	152 146-158	11/3
3.25	31:15	2:26	9:43	137 129-147	1332	144 124-154	5/4
3.50	33:31	2:16	9:06	139 137-143	1264	146 144-150	5/4
3.75	35:56	2:25	9:38	143 138-149	1378	145 126-154	9/4
4.00	38:11	2:15	9:02	137 130-141	1237	148 146-152	0/11
4.25	40:37	2:26	9:43	138 130-146	1341	146 124-158	6/5
4.50	42:51	2:14	8:56	139 131-143	1243	150 148-154	3/4
4.75	45:12	2:21	9:23	138 127-142	1295	145 124-156	1/8
5.00	47:20	2:08	8:34	139 128-146	1190	150 146-154	5/6
5.25	49:34	2:14	8:55	143 139-147	1276	152 146-158	4/3
5.30	50:01	27	9:15	147 143-149	1361	148 146-150	2/0

Heart

135/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 110m, Range 33m, Flat prediction 49:49

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.8%	9:32
10 2.8%	9:52
10 1.2%	9:28
See your biggest climbs

Cadence

145 (158 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.1	147	5	46:02	9:16
Walk	7.9	124	0.3	3:59	11:57

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:32	38.08%	More
800m	4:20	8:43	43.56%	More
1km	5:30	8:51	44.80%	More
Mile	8:56	8:56	46.99%	More
5k	28:46	9:16	49.59%	More
5 miles	46:56	9:23	49.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:04	8:04	52.00
5km	27:53	8:58	51.17
5M	46:56	9:23	49.46
10km	59:32	9:35	48.67
10M	1:40:12	10:01	47.78
Half	2:14:40	10:17	46.66
20M	3:33:59	10:42	46.53
Mara	4:47:34	10:59	46.17

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