Thu 5th May 2022 at 11:29am by Rosehip

Run > Tempo

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Time
1:41:46
Miles
7.77
Min/mi
13:06
Pacing
66.5%
WAVA
45.50
Stride(cm)
80
Cals
840
Cadence
153
BPM
146
%MHR
80.9
B/mi
1907
Asc(m)
468
Hillscore
7
Surface
Road

Notes & Comments

5 comments

With 3x 8 mins
Stratford road is not flat
Overheated a bit and the ‘endurance run’ afterwards had a lot of walking in - especially uphill through the rspb
Third effort cut short by St marks fly in eye - nasty wee May beastie - as my aunt used to call them - and second had a huge digger being offloaded from a large lorry across the little road, so a bit ofa walk around that in the middle.

Split Summary
===
1) 1m - 13:04(13:04/m) 132/147bpm [1726b/mi] 111cal 4.59/5.38mph
2) 0.12m - 1:56(15:48/m) 131/147bpm [2070b/mi] 14cal 3.8/5.03mph
3) 0.78m - 8:00(10:14/m) 153/162bpm [1566b/mi] 79cal 5.86/6.68mph
4) 0.23m - 4:00(17:14/m) 133/160bpm [2292b/mi] 28cal 3.48/6.49mph
5) 0.75m - 8:00(10:38/m) 156/164bpm [1660b/mi] 77cal 5.64/6.28mph
6) 0.24m - 4:00(16:48/m) 137/163bpm [2303b/mi] 27cal 3.57/5.76mph
7) 0.7m - 7:26(10:41/m) 159/166bpm [1700b/mi] 74cal 5.61/6.16mph
8) 0.23m - 4:00(17:14/m) 136/156bpm [2344b/mi] 25cal 3.48/3.61mph
9) 1m - 15:09(15:09/m) 145/179bpm [2198b/mi] 112cal 3.96/5.03mph
10) 1m - 12:42(12:42/m) 147/154bpm [1866b/mi] 103cal 4.72/5.47mph
11) 0.83m - 11:09(13:23/m) 150/183bpm [2007b/mi] 93cal 4.49/5.09mph
12) 0.88m - 12:19(13:56/m) 149/156bpm [2077b/mi] 97cal 4.3/5.13mph

13:04 1:56 8:00 4:00 8:00 4:00 7:26 4:00 15:09 12:42 11:09 12:19

	Ness Nice running. Well done 👍
	Velociraptor Well done
	RRR-CAZ 🇬🇧 That picture looks a lovely to run
	Rosehip There wasn’t much like that, but the RSPB HQ is lovely
	northernslowcoach Good miles x

Pace

24%

30%

18%

10%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.60	10:00	10:00 +2:10	16:38	126 81-139	2095	156 110-168	46/38
1.40	20:00	10:00	12:36	139 115-152	1751	157 118-170	57/59
2.22	30:00	10:00	12:10	146 113-162	1775	156 118-176	108/101
3.06	40:00	10:00	11:50	154 124-164	1822	155 122-176	51/51
3.88	50:00	10:00 +25	12:12	154 121-165	1878	161 118-178	64/60
4.52	1:00:00	10:00	15:43	143 125-178	2247	141 108-168	68/50
5.10	1:10:00	10:00 +1:15	17:15	143 134-151	2466	145 100-166	53/40
5.90	1:20:00	10:00	12:33	146 137-151	1831	162 126-170	51/80
6.65	1:30:00	10:00	13:12	150 143-155	1980	155 82-170	29/44
7.37	1:40:00	10:00	14:02	150 133-183	2106	153 122-168	43/46
7.77	1:46:10	6:10 +35	15:16	147 125-155	2244	153 90-180	23/19

Heart

146/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 468m, Range 61m, Flat prediction 1:37:43

Elevation Graph

Biggest Climbs (m)	Min/mi
30 20.1%	29:10
20 10.5%	9:05
17 9.0%	11:04
16 11.2%	13:20
16 9.4%	35:31
14 7.4%	14:03
See your biggest climbs

Cadence

153 (180 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.3	167	5.9	1:10:22	11:54
Walk	33.7	126	1.9	35:48	19:16

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:29	43.87%	More
800m	4:59	10:02	46.60%	More
1km	6:20	10:11	47.74%	More
Mile	11:04	11:04	46.12%	More
5k	37:05	11:56	48.11%	More
5 miles	1:05:57	13:11	44.25%	More
10k	1:21:57	13:11	44.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:30	8:30	60.08
5km	33:33	10:48	53.18
5M	59:41	11:56	48.89
10km	1:17:39	12:30	47.10
10M	2:18:07	13:49	43.73
Half	3:11:31	14:37	41.24
20M	5:19:36	15:59	39.00
Mara	7:23:09	16:55	37.33

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cadence