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Sun 3rd Dec 2023 at 7:21pm by riggys99

Run > Easy
  • sleet
  • cold
  • Time
    49:21
  • Miles
    4.58
  • Min/mi
    10:47
  • Pacing
    90.3%
  • WAVA
    45.22
  • Stride(cm)
    88
  • Cals
    472
  • Cadence
    170
  • BPM
    137
  • %MHR
    70.9
  • B/mi
    1474
  • Asc(m)
    257
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

4 comments
Easy run from Sheffield to work
No snow just some slush for first mile or so then paths had more snow further I got out of town. Easy to run on with trial shoes on.

Legs felt good after earlier interval run

Split Summary
===
1) 1mi - 11:10(11:10/mi) 139/151bpm [1552b/mi] 116cal 5.37/6.68mph
2) 1mi - 11:04(11:04/mi) 135/150bpm [1494b/mi] 104cal 5.42/6.28mph
3) 1mi - 11:01(11:01/mi) 134/144bpm [1476b/mi] 99cal 5.44/6.01mph
4) 1mi - 10:03(10:03/mi) 139/145bpm [1398b/mi] 97cal 5.97/6.37mph
5) 0.58mi - 6:03(10:21/mi) 138/143bpm [1429b/mi] 56cal 5.8/6.18mph
11:10 11:04 11:01 10:03 6:03
Bowman 🇸🇪
Well done, no van does you good :)
How’s that going, is it getting mended?
riggys99
Thanks. Car is a pain took it to the dealers and they haven’t even looked at it yet because of staff off sick. Next time will take it to the garage i have always used and sort the warranty out afterwards
Bowman 🇸🇪
Ah ok, annoying for sure.
riggys99
Defiantly

Pace

5% 78% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:16 1:16 10:08 116 95-135 1175 168 110-176 0/22
0.25 2:34 1:18 10:27 138 136-142 1442 174 172-178 7/24
0.38 3:52 1:18 10:25 140 135-148 1459 173 154-178 8/8
0.50 5:07 1:14 9:54 146 143-150 1446 175 172-180 5/11
0.63 6:35 1:28 11:48 146 143-149 1722 170 144-174 4/14
0.75 8:10 1:34 12:36 143 141-145 1802 171 166-176 7/4
0.88 9:38 1:28 11:42 141 134-150 1651 170 166-174 23/11
1.00 11:11 1:33 12:26 137 134-139 1702 170 154-172 15/19
1.13 12:32 1:21 10:49 137 133-140 1483 169 166-172 0/6
1.25 13:56 1:25 11:17 136 134-140 1534 169 162-174 9/7
1.38 15:19 1:22 10:57 135 131-139 1479 170 166-174 9/2
1.50 16:43 1:24 11:15 145 138-150 1632 172 168-182 10/7
1.63 18:07 1:24 11:16 131 125-146 1475 171 168-178 8/5
1.75 19:28 1:21 10:47 129 126-133 1390 170 166-176 7/10
1.88 20:54 1:26 11:29 130 129-133 1492 169 166-172 6/3
2.00 22:14 1:19 10:35 133 130-135 1408 171 168-172 10/3
2.13 23:40 1:26 11:28 127 124-131 1455 170 160-176 4/10
2.25 24:59 1:19 10:32 131 126-134 1379 170 166-172 17/9
2.38 26:21 1:23 11:00 133 130-136 1464 168 166-170 4/12
2.50 27:55 1:34 12:32 132 130-134 1654 168 160-172 10/7
2.63 29:16 1:21 10:45 134 133-135 1441 169 166-174 9/5
2.75 30:39 1:23 11:02 137 133-140 1512 170 166-180 8/7
2.88 32:03 1:24 11:11 140 138-141 1567 167 166-168 10/5
3.00 33:15 1:13 9:41 141 139-144 1366 170 168-174 13/8
3.13 34:33 1:17 10:20 138 135-141 1425 171 166-176 5/7
3.25 35:51 1:19 10:30 135 132-138 1417 172 168-180 8/4
3.38 37:07 1:16 10:05 138 136-140 1392 170 168-172 12/3
3.50 38:24 1:17 10:18 139 137-141 1432 170 168-172 6/13
3.63 39:36 1:11 9:31 140 139-145 1332 172 170-174 1/5
3.75 40:48 1:12 9:35 139 138-140 1332 171 168-172 7/5
3.88 42:01 1:13 9:44 140 138-142 1363 171 170-176 13/1
4.00 43:18 1:17 10:19 140 138-142 1445 168 166-172 3/9
4.13 44:44 1:26 +6 11:29 137 134-139 1572 169 166-174 7/3
4.25 46:01 1:17 10:18 139 134-143 1432 167 166-170 8/2
4.38 47:16 1:14 9:56 138 137-141 1370 168 166-172 4/6
4.50 48:30 1:14 9:52 139 137-140 1372 168 166-170 9/6
4.58 49:27 57 11:29 137 136-139 1573 168 164-172 7/1

Heart

137/150max
  • Show Beats/Mile

Elevation

Asc 257m, Range 69m, Flat prediction 49:39
Elevation Graph
Biggest Climbs (m) Min/mi
31 20.8% 11:30
21 17.1% 10:15
20 5.9% 10:46
14 10.9% 10:15
13 5.2% 9:30
12 11.1% 10:32
See your biggest climbs

Cadence

170 (182 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.7 170 4.6 49:17 10:47
Walk 0.1 122 0 3 16:16
Still 0.0 - - 1 -
Pause 0.2 - - 6 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:15 9:04 37.39% More
800m 4:49 9:41 41.32% More
1km 6:05 9:48 42.95% More
Mile 9:56 9:56 45.33% More
5k 32:58 10:37 45.39% More

Predictions

Dist Time Per Mile WAVA
1M 9:51 9:51 45.73
5km 32:43 10:32 45.74
5M 54:09 10:50 45.08
10km 1:08:11 10:58 44.71
10M 1:52:52 11:17 44.36
Half 2:30:15 11:28 43.98
20M 3:55:13 11:46 43.95
Mara 5:13:07 11:57 44.15
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