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Tue 7th May 2024 at 7:16am by Funky Chicken

Run > Run-Walk

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Time
40:00
Miles
4.25
Min/mi
9:25
Pacing
77.9%
WAVA
49.19
Stride(cm)
118
Cals
482
Cadence
145
BPM
132
%MHR
77
B/mi
1239
Asc(m)
95
Hillscore
17
Surface
Road

Notes & Comments

5 min warm-up

9 min run / 1 min walk x3
5 min warm-down

Decided to repeat last Tuesday's session to use as a benchmark and test the pace a bit more. First rep felt a bit sluggish but turned out I was going faster than I thought. Second felt great. Third mostly good but had slight grumble in right calf for mid-part of it. Ankle barely complained.

Thigh mostly on good behaviour, but felt tight after I got home. Used massage gun and didn't notice any significant pain, just a few tight spots - managed a few squats afterwards without any trouble. Will have to see how it is through the rest of today.

1) 0.37mi - 5:00(13:29/mi) 99/113bpm [1335b/mi] 40cal 4.45/4.86mph
2) 1mi - 8:27(8:27/mi) 135/148bpm [1141b/mi] 113cal 7.1/7.66mph
3) 0.06mi - 33(8:25/mi) 138/140bpm [1161b/mi] 7cal 7.13/7.49mph
4) 0.07mi - 1:00(13:25/mi) 122/135bpm [1637b/mi] 10cal 4.47/7.1mph
5) 1mi - 8:09(8:09/mi) 138/150bpm [1126b/mi] 109cal 7.36/8.41mph
6) 0.1mi - 51(8:35/mi) 150/152bpm [1287b/mi] 12cal 6.99/7.37mph
7) 0.07mi - 1:00(13:40/mi) 138/154bpm [1885b/mi] 12cal 4.39/7.06mph
8) 1mi - 8:12(8:12/mi) 143/158bpm [1171b/mi] 113cal 7.32/7.72mph
9) 0.1mi - 48(8:09/mi) 152/154bpm [1239b/mi] 11cal 7.36/7.62mph
10) 0.08mi - 1:00(13:12/mi) 143/152bpm [1888b/mi] 13cal 4.54/7.6mph
11) 0.39mi - 5:00(12:51/mi) 114/130bpm [1465b/mi] 42cal 4.67/4.86mph
12) 0mi - 0(2:17/mi) 111/111bpm [253b/mi] 26.32/4.88mph

5:00 8:27 33 1:00 8:09 51 1:00 8:12 48 1:00 5:00 0

Pace

22%

45%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:43	1:43	13:43	88 78-100	1206	118 102-126	3/0
0.25	3:22	1:39	13:11	100 95-104	1319	125 122-132	3/0
0.38	5:01	1:40	13:18	108 103-113	1436	125 120-156	11/0
0.50	6:08	1:07	8:56	120 110-128	1071	154 152-158	2/1
0.63	7:14	1:05	8:43	135 129-137	1176	153 150-156	4/2
0.75	8:16	1:02	8:15	133 130-138	1098	153 150-154	0/7
0.88	9:19	1:03	8:28	135 131-141	1142	154 152-156	2/4
1.00	10:22	1:03	8:21	140 137-142	1169	156 154-158	1/2
1.13	11:25	1:03	8:24	141 140-143	1184	155 152-158	2/2
1.25	12:29	1:04	8:33	144 140-148	1232	155 150-160	4/2
1.38	13:30	1:01	8:10	140 135-148	1143	153 150-156	2/8
1.50	14:52	1:22	10:53	128 108-140	1394	135 116-156	1/4
1.63	16:00	1:09	9:08	120 107-136	1096	149 116-156	2/2
1.75	17:00	1:00	8:01	137 134-138	1099	155 152-156	0/2
1.88	18:05	1:05	8:36	137 134-139	1179	152 148-156	2/1
2.00	19:08	1:03	8:28	140 139-140	1184	154 152-156	2/2
2.13	20:11	1:03	8:22	144 140-146	1205	155 152-158	2/1
2.25	21:10	59	7:51	139 135-146	1091	152 148-156	0/8
2.38	22:05	55	7:22	139 134-145	1024	156 154-160	1/2
2.50	23:05	1:00	7:59	148 146-150	1182	157 154-160	3/2
2.63	24:13	1:08	9:03	150 148-153	1357	152 124-158	4/2
2.75	25:31	1:18	10:25	129 118-147	1344	136 120-164	0/5
2.88	26:30	59	7:54	139 130-146	1099	156 154-160	3/2
3.00	27:36	1:06	8:48	152 146-158	1338	156 152-158	10/3
3.13	28:39	1:03	8:21	153 144-158	1277	152 148-154	2/3
3.25	29:43	1:04	8:35	139 137-142	1192	153 152-156	3/2
3.38	30:45	1:01	8:10	142 137-146	1160	154 152-156	4/1
3.50	31:44	1:00	7:57	146 144-148	1162	154 150-158	0/6
3.63	32:45	1:01	8:06	144 143-146	1167	155 152-160	2/3
3.75	33:45	1:00	8:02	148 143-154	1188	155 152-160	4/1
3.88	35:17	1:31	12:10	140 124-152	1703	132 122-156	5/1
4.00	36:54	1:37	12:58	117 109-123	1516	125 122-130	1/6
4.13	38:31	1:37	12:57	111 107-117	1437	125 122-128	2/1
4.25	40:02	1:31	12:24	114 111-117	1414	125 120-128	1/2

Heart

132/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 95m, Range 32m, Flat prediction 37:42

Elevation Graph

Biggest Climbs (m)	Min/mi
23 2.7%	11:58
11 2.5%	11:19
See your biggest climbs

Cadence

145 (164 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	67.9	154	3.3	27:12	8:17
Walk	32.1	123	1	12:50	13:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	44.24%	More
800m	3:54	7:52	48.32%	More
1km	4:56	7:57	49.83%	More
Mile	8:08	8:08	51.59%	More
5k	26:22	8:29	54.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	51.05
5km	28:23	9:08	50.27
5M	47:47	9:33	48.58
10km	1:00:37	9:45	47.80
10M	1:42:03	10:12	46.91
Half	2:17:08	10:28	45.82
20M	3:37:55	10:54	45.69
Mara	4:52:50	11:11	45.34

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