Mon 8th Apr 2024 at 7:03pm by geordiegirl
Run > General
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Time
59:15
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Miles 4.50
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Min/mi 13:10
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Pacing
68%
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WAVA
42.60
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Stride(cm)
82
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Cals
520
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Watts
221
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Cadence
148
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BPM
140
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%MHR
81.8
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B/mi 1841
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Asc(m)
77
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Hillscore
6
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Surface
Road
Notes & Comments
4 comments
Yesterday was supposed to be a rest day but I sneaked out, tonight was going to be a rest but I finally finished work and mam was babysitting so I thought I’d squeeze a little run in.
Stomach was playing up I’ve been feeling sickly (presumably from this cold) and I felt a tad icky part way round.
By time I got back I should have gone shorter as I now don’t have long to do all my home jobs. Oops.
1) 1mi - 12:19(12:19/mi) 140/163bpm [1724b/mi] 117cal 233/361W
2) 1mi - 11:51(11:51/mi) 142/156bpm [1682b/mi] 113cal 221/311W
3) 1mi - 13:19(13:19/mi) 136/149bpm [1811b/mi] 109cal 196/277W
4) 1mi - 14:42(14:42/mi) 140/152bpm [2058b/mi] 123cal 201/398W
5) 0.5mi - 7:05(14:09/mi) 144/151bpm [2037b/mi] 58cal 202/337W
Stomach was playing up I’ve been feeling sickly (presumably from this cold) and I felt a tad icky part way round.
By time I got back I should have gone shorter as I now don’t have long to do all my home jobs. Oops.
1) 1mi - 12:19(12:19/mi) 140/163bpm [1724b/mi] 117cal 233/361W
2) 1mi - 11:51(11:51/mi) 142/156bpm [1682b/mi] 113cal 221/311W
3) 1mi - 13:19(13:19/mi) 136/149bpm [1811b/mi] 109cal 196/277W
4) 1mi - 14:42(14:42/mi) 140/152bpm [2058b/mi] 123cal 201/398W
5) 0.5mi - 7:05(14:09/mi) 144/151bpm [2037b/mi] 58cal 202/337W
12:19 11:51 13:19 14:42 7:05
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.13 | 1:44 | 1:44 | 13:49 | 108 76-128 | 1492 | 151 106-168 | 211 19-264 | 2/2 |
0.25 | 3:14 | 1:31 | 12:07 | 140 128-146 | 1696 | 163 160-166 | 256 232-280 | 1/0 |
0.38 | 4:41 | 1:27 | 11:33 | 146 145-147 | 1687 | 164 154-166 | 257 86-275 | 2/1 |
0.50 | 6:16 | 1:35 | 12:38 | 149 146-155 | 1881 | 156 110-166 | 265 132-334 | 4/1 |
0.63 | 7:51 | 1:35 | 12:43 | 146 143-152 | 1856 | 159 112-168 | 284 151-361 | 6/1 |
0.75 | 9:13 | 1:22 | 10:52 | 155 143-163 | 1685 | 165 164-166 | 249 243-253 | 0/6 |
0.88 | 10:32 | 1:20 | 10:37 | 147 142-152 | 1560 | 164 158-168 | 250 240-257 | 1/7 |
1.00 | 12:18 | 1:45 | 14:03 | 135 126-142 | 1898 | 150 102-244 | 215 83-317 | 5/0 |
1.13 | 13:56 | 1:38 | 13:07 | 147 134-154 | 1928 | 154 108-166 | 256 129-311 | 1/2 |
1.25 | 15:20 | 1:24 | 11:11 | 149 145-151 | 1666 | 162 118-168 | 254 140-272 | 0/7 |
1.38 | 16:39 | 1:20 | 10:36 | 150 146-153 | 1591 | 165 150-168 | 260 246-269 | 0/6 |
1.50 | 18:02 | 1:22 | 10:57 | 149 148-150 | 1632 | 164 120-172 | 250 152-279 | 0/6 |
1.63 | 20:04 | 2:02 +31 | 16:19 | 144 120-156 | 2350 | 155 114-174 | 216 99-270 | 1/4 |
1.75 | 21:33 | 1:29 | 11:50 | 138 119-146 | 1633 | 158 116-168 | 234 131-263 | 0/8 |
1.88 | 23:07 | 1:34 | 12:32 | 131 124-138 | 1643 | 147 114-166 | 194 112-247 | 0/7 |
2.00 | 24:40 | 1:33 | 12:25 | 130 122-137 | 1615 | 150 116-166 | 193 67-246 | 1/4 |
2.13 | 26:10 | 1:30 | 11:57 | 133 127-138 | 1588 | 155 118-166 | 219 133-247 | 1/1 |
2.25 | 27:56 | 1:46 | 14:12 | 137 127-144 | 1945 | 142 110-166 | 198 76-258 | 1/3 |
2.38 | 29:30 | 1:34 | 12:31 | 139 131-149 | 1740 | 151 114-166 | 214 132-250 | 1/5 |
2.50 | 31:10 | 1:40 | 13:17 | 137 130-145 | 1821 | 146 80-166 | 203 86-277 | 0/7 |
2.63 | 32:40 | 1:31 | 12:05 | 140 130-147 | 1691 | 152 120-164 | 219 124-250 | 0/5 |
2.75 | 34:11 | 1:31 | 12:05 | 138 130-146 | 1668 | 154 118-166 | 213 132-249 | 2/0 |
2.88 | 36:12 | 2:01 | 16:09 | 131 123-138 | 2115 | 128 98-166 | 159 99-236 | 3/1 |
3.00 | 37:59 | 1:47 | 14:15 | 133 123-146 | 1895 | 140 104-166 | 190 111-268 | 3/1 |
3.13 | 39:36 | 1:38 | 13:01 | 141 133-147 | 1835 | 151 100-166 | 211 72-266 | 2/1 |
3.25 | 41:27 | 1:50 | 14:41 | 141 131-151 | 2071 | 146 102-170 | 212 42-358 | 4/0 |
3.38 | 43:23 | 1:56 | 15:31 | 138 129-145 | 2142 | 137 104-166 | 191 63-280 | 8/0 |
3.50 | 45:31 | 2:08 | 17:08 | 142 128-147 | 2432 | 123 102-162 | 191 71-295 | 3/0 |
3.63 | 49:06 | 3:35 +1:48 | 28:39 | 130 99-146 | 3724 | 143 110-168 | 206 109-285 | 6/2 |
3.75 | 50:57 | 1:51 | 14:49 | 139 119-150 | 2059 | 144 104-214 | 243 53-397 | 12/0 |
3.88 | 52:36 | 1:39 | 13:09 | 147 141-152 | 1932 | 150 106-164 | 279 148-398 | 7/0 |
4.00 | 54:30 | 1:54 | 15:10 | 144 134-152 | 2184 | 136 108-166 | 213 99-328 | 6/1 |
4.13 | 56:22 | 1:53 | 15:01 | 144 139-151 | 2163 | 135 102-164 | 191 108-242 | 4/3 |
4.25 | 58:11 | 1:48 | 14:25 | 141 134-147 | 2033 | 136 108-164 | 211 127-337 | 3/2 |
4.38 | 1:00:00 | 1:49 | 14:34 | 143 135-149 | 2084 | 134 82-166 | 193 66-281 | 5/3 |
4.50 | 1:01:35 | 1:35 | 12:39 | 147 143-150 | 1861 | 151 112-164 | 229 144-271 | 2/1 |
Heart
140/163max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 77m,
Range 65m, Flat prediction 56:24
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
31 3.9% | 14:22 |
21 1.8% | 15:11 |
10 2.2% | 12:28 |
See your biggest climbs |
Power
221W (398 max)
Power Graph
Power Bands
Cadence
148 (244 max)
Stride Length: 82cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 66.6 | 163 | 3.5 | 40:13 | 12:10 |
Walk | 29.4 | 113 | 1 | 18:47 | 18:42 |
Still | 0.4 | - | - | 16 | - |
Pause | 3.6 | - | - | 2:19 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:13 | 11:13 | 43.98 |
5km | 39:19 | 12:39 | 43.84 |
5M | 1:06:35 | 13:19 | 42.29 |
10km | 1:24:41 | 13:38 | 41.65 |
10M | 2:23:23 | 14:20 | 40.59 |
Half | 3:13:20 | 14:45 | 39.34 |
20M | 5:08:49 | 15:26 | 38.82 |
Mara | 6:56:23 | 15:54 | 38.17 |
Bespoke Fields
Fetch Miles
12:45 | A167 |
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Well done 👏
Thanks ness not planned but enjoyed.
Easy does it! Better to get to the start line slightly under trained than broken! Xx
Well done