Wed 10th Apr 2024 at 6:03am by geordiegirl

Run > General
  • cold
  • Time
    56:39
  • Miles
    4.00
  • Min/mi
    14:10
  • Pacing
    77.8%
  • WAVA
    39.46
  • Stride(cm)
    77
  • Cals
    465
  • Watts
    200
  • Cadence
    148
  • BPM
    139
  • %MHR
    81.6
  • B/mi
    1975
  • Asc(m)
    69
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

8 comments
To fit in a pre holiday run with the bestie I made a decision to get up early. Dodgy sleep tried to stop plan but alarm pinged and I was up and at it.

I love a morning run but since beginning of the year with crap weather and not being well early Jan I got out the habit. Really loved going out as the sun came up.

1) 1mi - 11:52(11:52/mi) 146/169bpm [1732b/mi] 113cal 213/277W
2) 1mi - 13:58(13:58/mi) 138/160bpm [1928b/mi] 114cal 181/290W
3) 1mi - 14:29(14:29/mi) 138/159bpm [1998b/mi] 116cal 191/321W
4) 1mi - 16:12(16:12/mi) 137/155bpm [2218b/mi] 121cal 174/360W
5) 0.01mi - 8(12:00/mi) 139/140bpm [1668b/mi] 1cal 351/357W
11:52 13:58 14:29 16:12 8
Jaks
Well done 👏
EvilPixie
Well done hope the recovery is progressing
geordiegirl
Thanks both, still struggling my pace is way off and it feels so much harder. It will come back though (I hope)
IdristheDragon
Early morning runs are lovely - well done on getting out 😊
Velociraptor
Well done :)
geordiegirl
I annoy myself as I normally do morning runs but for too long I’ve been too exhausted to make the effort. Let’s hope whatever is invading my body leaves soon. Thanks ladies x
steve45
Yeah, mornings are the best. Well done for restarting the habit. Enjoy time away and return refreshed.
Ness
Well done! I've loved getting back in to my early morning runs since recovery from injury.
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Pace

50% 18% 33%

Splits

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 1:21 1:21 10:49 137 117-152 1481 169 164-172 258 235-277 1/4
0.25 2:42 1:21 10:46 154 152-156 1659 165 162-168 248 242-262 0/7
0.38 4:03 1:21 10:49 152 147-155 1645 165 162-168 238 230-248 0/11
0.50 5:23 1:20 10:43 148 146-150 1587 165 162-166 230 224-238 0/5
0.63 6:48 1:25 11:17 149 147-153 1682 165 162-170 236 217-246 1/5
0.75 8:13 1:25 11:18 159 153-167 1797 164 160-168 243 232-254 1/5
0.88 9:48 1:35 12:39 157 138-169 1987 156 122-166 211 130-235 0/14
1.00 11:51 2:03 16:27 124 113-138 2040 133 114-172 126 98-188 0/6
1.13 13:12 1:21 10:48 137 126-142 1479 169 166-172 208 165-239 1/1
1.25 14:35 1:23 11:04 148 142-154 1637 167 164-170 252 240-259 1/3
1.38 16:38 2:03 16:24 146 132-160 2395 141 102-242 167 103-260 1/2
1.50 18:12 1:34 12:29 135 125-150 1686 160 122-238 203 113-256 2/2
1.63 20:09 1:57 15:34 139 125-155 2164 138 114-246 167 113-262 1/3
1.75 21:39 1:30 12:02 142 130-148 1710 163 124-172 240 141-273 2/1
1.88 24:00 2:21 18:52 136 125-150 2565 135 110-246 138 94-225 2/1
2.00 25:50 1:49 14:35 124 117-140 1809 142 114-242 172 34-290 1/1
2.13 27:14 1:24 11:11 150 141-153 1678 166 164-168 260 253-272 3/1
2.25 28:48 1:35 12:37 156 153-159 1968 163 122-250 243 57-303 2/3
2.38 31:06 2:18 18:22 135 125-153 2479 141 122-246 150 41-214 2/2
2.50 33:02 1:56 15:27 122 116-131 1884 145 120-240 161 116-241 4/0
2.63 34:28 1:26 11:32 142 132-149 1637 165 162-168 266 222-287 3/1
2.75 36:38 2:09 17:14 141 128-151 2431 136 120-250 178 118-282 2/1
2.88 38:51 2:13 17:44 125 121-128 2217 145 110-246 164 115-252 3/1
3.00 40:19 1:28 11:45 144 129-149 1692 165 158-170 261 238-321 4/0
3.13 42:30 2:11 17:29 141 125-151 2466 130 120-250 165 45-275 1/3
3.25 44:23 1:53 15:01 126 120-143 1892 147 120-250 166 107-225 4/0
3.38 46:32 2:09 17:13 134 126-147 2307 125 38-168 153 41-209 5/1
3.50 48:19 1:47 14:19 145 128-153 2075 146 96-168 240 55-328 13/0
3.63 50:35 2:16 18:08 142 137-150 2575 120 114-128 206 44-236 8/0
3.75 52:53 2:18 18:23 129 121-137 2372 121 108-126 154 44-202 4/0
3.88 54:23 1:30 12:00 136 121-147 1632 164 154-168 283 187-311 8/0
4.00 56:30 2:07 16:55 142 131-155 2401 130 114-166 195 43-360 9/0
4.01 56:39 9 13:47 139 137-140 1917 167 166-168 351 343-357 1/0

Heart

139/169max
  • Show Beats/Mile

Elevation

Asc 69m, Range 67m, Flat prediction 53:47
Elevation Graph
Biggest Climbs (m) Min/mi
49 4.8% 16:00
15 1.3% 15:10
See your biggest climbs

Power

200W (360 max)
Power Graph
Power Bands

Cadence

148 (250 max) Stride Length: 77cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 53.5 169 2.6 30:20 11:46
Walk 46.4 122 1.4 26:16 18:20
Still 0.1 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:39 10:41 37.92% More
800m 5:21 10:45 41.70% More
1km 6:45 10:52 43.01% More
Mile 11:50 11:50 41.69% More
5k 42:11 13:35 40.86% More

Predictions

Dist Time Per Mile WAVA
1M 12:13 12:13 40.38
5km 42:50 13:47 40.24
5M 1:12:31 14:30 38.83
10km 1:32:14 14:51 38.24
10M 2:36:11 15:37 37.26
Half 3:30:35 16:05 36.12
20M 5:36:23 16:49 35.64
Mara 7:33:33 17:19 35.04

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