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F'Laps - Saturday 5th July

Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!
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Mon 16th Jun 2025 at 8:07am by Night-owl

Run > General
  • v warm
  • Time
    43:22
  • Miles
    3.21
  • Min/mi
    13:31
  • Pacing
    83.4%
  • WAVA
    41.41
  • Stride(cm)
    74
  • Cals
    342
  • Cadence
    160
  • BPM
    127
  • %MHR
    71.3
  • B/mi
    1714
  • Asc(m)
    158
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

RHR 52

Keeping hr under 140

Set out after 8am and managed 1.38 miles before I had to walk. By then already felt v warm

Prior run down to 16 hours recovery post run 18 hours

1) 1mi - 12:10(12:10/mi) 126/136bpm [1533b/mi] 103cal 4.93/5.24mph
2) 0.38mi - 4:31(12:03/mi) 137/142bpm [1652b/mi] 41cal 4.98/5.41mph
3) 0.07mi - 1:23(19:21/mi) 129/142bpm [2497b/mi] 11cal 3.1/4.93mph

4) 0.21mi - 2:26(11:27/mi) 130/141bpm [1488b/mi] 19cal 5.24/5.74mph
5) 0.07mi - 1:28(20:29/mi) 127/140bpm [2600b/mi] 12cal 2.93/5.26mph

6) 0.16mi - 1:54(11:51/mi) 128/141bpm [1517b/mi] 14cal 5.06/5.3mph
7) 0.06mi - 1:18(20:48/mi) 130/140bpm [2704b/mi] 11cal 2.88/5.09mph

8) 0.14mi - 1:42(11:58/mi) 129/141bpm [1543b/mi] 12cal 5.02/5.7mph
9) 0.06mi - 1:15(20:46/mi) 131/142bpm [2721b/mi] 10cal 2.89/4.97mph

10) 0.15mi - 1:49(11:56/mi) 130/141bpm [1552b/mi] 13cal 5.03/5.45mph
11) 0.08mi - 1:29(18:21/mi) 129/144bpm [2367b/mi] 11cal 3.27/4.8mph

12) 0.12mi - 1:30(12:25/mi) 127/141bpm [1577b/mi] 10cal 4.83/5.2mph
13) 0.08mi - 1:36(19:17/mi) 127/141bpm [2450b/mi] 11cal 3.11/4.74mph

14) 0.17mi - 1:54(11:22/mi) 130/141bpm [1478b/mi] 14cal 5.27/5.55mph
15) 0.06mi - 1:17(20:04/mi) 129/142bpm [2589b/mi] 10cal 2.99/5.36mph

16) 0.12mi - 1:24(11:57/mi) 128/141bpm [1530b/mi] 9cal 5.02/5.66mph
17) 0.07mi - 1:29(20:40/mi) 128/142bpm [2644b/mi] 11cal 2.9/5.03mph

18) 0.13mi - 1:39(12:38/mi) 128/141bpm [1617b/mi] 11cal 4.75/5.53mph
19) 0.07mi - 1:08(16:25/mi) 133/142bpm [2184b/mi] 9cal 3.66/4.57mph
12:10 4:31 1:23 2:26 1:28 1:54 1:18 1:42 1:15 1:49 1:29 1:30 1:36 1:54 1:17 1:24 1:29 1:39 1:08

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:32 1:32 12:16 112 91-130 1374 174 168-176 10/1
0.25 3:01 1:29 11:51 123 120-126 1457 173 172-176 4/0
0.38 4:34 1:33 12:25 124 120-127 1539 175 172-176 3/3
0.50 6:05 1:31 12:10 125 123-127 1521 172 170-174 6/7
0.63 7:37 1:32 12:12 128 124-130 1562 175 170-178 11/10
0.75 9:04 1:27 11:35 131 128-132 1517 175 174-178 12/11
0.88 10:40 1:36 12:48 131 130-132 1676 174 172-178 6/12
1.00 12:11 1:31 12:09 134 133-136 1627 173 170-176 12/7
1.13 13:39 1:29 11:49 136 134-138 1607 174 170-176 21/15
1.25 15:09 1:29 11:56 138 137-139 1646 172 170-174 15/11
1.38 16:42 1:33 12:25 138 137-142 1714 174 172-178 3/4
1.50 18:40 1:58 15:47 122 108-139 1925 146 114-178 6/7
1.63 20:07 1:27 11:36 134 128-139 1554 175 172-178 2/4
1.75 22:13 2:06 16:45 125 110-141 2093 138 116-178 11/5
1.88 23:42 1:29 11:52 130 116-140 1543 174 172-178 14/2
2.00 25:41 2:00 15:57 124 111-141 1977 145 112-180 10/19
2.13 27:28 1:47 14:17 136 128-141 1942 163 124-178 2/4
2.25 29:10 1:42 13:36 122 102-137 1660 153 112-182 12/20
2.38 31:12 2:01 16:09 132 115-143 2132 138 108-182 12/8
2.50 32:49 1:37 13:00 125 108-140 1624 170 124-174 12/2
2.63 34:55 2:06 16:49 125 114-141 2101 135 112-174 4/17
2.75 36:20 1:25 11:17 134 126-140 1512 175 174-178 6/10
2.88 38:17 1:57 15:39 125 110-141 1955 148 114-178 4/2
3.00 40:19 2:02 16:19 132 118-141 2153 146 110-178 5/8
3.13 42:00 1:41 13:27 125 111-138 1681 167 114-178 4/6
3.21 43:23 1:23 15:48 130 119-141 2054 131 110-172 13/5

Heart

127/143max
  • Show Beats/Mile

Elevation

Asc 158m, Range 28m, Flat prediction 43:14
Elevation Graph
Biggest Climbs (m) Min/mi
12 6.5% 11:39
11 9.7% 19:43
11 9.2% 12:03
See your biggest climbs

Cadence

160 (182 max) Stride Length: 74cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.4 174 2.6 31:50 12:03
Walk 26.6 119 0.6 11:32 20:10
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:55 11:45 35.14% More
800m 5:58 12:01 38.36% More
1km 7:26 11:58 40.01% More
Mile 12:04 12:04 41.57% More
5k 41:41 13:25 41.63% More

Predictions

Dist Time Per Mile WAVA
1M 11:59 11:59 41.88
5km 41:50 13:28 41.49
5M 1:10:41 14:08 39.74
10km 1:29:50 14:27 38.93
10M 2:31:48 15:11 38.08
Half 3:24:27 15:36 37.46
20M 5:25:59 16:18 36.18
Mara 7:19:02 16:45 35.18

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