Sun 28th Apr 2024 at 7:57am by Funky Chicken

Run > Run-Walk

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Time
40:04
Miles
3.84
Min/mi
10:26
Pacing
77.4%
WAVA
44.35
Stride(cm)
110
Cals
429
Cadence
140
BPM
119
%MHR
69.4
B/mi
1238
Asc(m)
85
Hillscore
13
Surface
Road

Notes & Comments

Walk/Run
5 min warm-up

4 min run / 1 min walk x6
c5 min warm-down

Went well. No complaints, apart from faint ache in ankle towards the end.

1) 0.37mi - 5:00(13:31/mi) 87/99bpm [1176b/mi] 37cal 4.44/5.01mph
2) 0.45mi - 4:00(8:49/mi) 123/134bpm [1085b/mi] 46cal 6.8/7.01mph
3) 0.08mi - 1:00(13:07/mi) 122/133bpm [1600b/mi] 11cal 4.57/6.82mph
4) 0.44mi - 4:00(9:01/mi) 134/143bpm [1209b/mi] 53cal 6.65/6.93mph
5) 0.07mi - 1:00(13:24/mi) 123/137bpm [1648b/mi] 11cal 4.48/6.85mph
6) 0.45mi - 4:00(8:57/mi) 129/142bpm [1156b/mi] 49cal 6.7/7.01mph
7) 0.07mi - 1:00(14:04/mi) 127/140bpm [1787b/mi] 11cal 4.26/6.59mph
8) 0.45mi - 4:00(8:58/mi) 133/146bpm [1193b/mi] 50cal 6.69/6.85mph
9) 0.07mi - 1:00(13:53/mi) 124/136bpm [1722b/mi] 10cal 4.32/6.45mph
10) 0.45mi - 4:00(8:55/mi) 125/135bpm [1115b/mi] 44cal 6.73/6.87mph
11) 0.07mi - 1:00(13:57/mi) 126/138bpm [1757b/mi] 10cal 4.3/6.68mph
12) 0.44mi - 4:00(9:08/mi) 136/144bpm [1242b/mi] 51cal 6.57/6.64mph
13) 0.08mi - 1:00(13:15/mi) 129/140bpm [1709b/mi] 11cal 4.53/6.62mph
14) 0.35mi - 5:00(14:15/mi) 101/111bpm [1439b/mi] 35cal 4.21/4.68mph
15) 0.01mi - 4(10:28/mi) 102/103bpm [1067b/mi] 5.74/4.47mph

5:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 5:00 4

Pace

32%

36%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:50	1:50	14:39	80 59-96	1173	117 112-122	4/2
0.25	3:56	2:06 +21	16:45	87 81-92	1457	118 114-124	3/1
0.38	5:22	1:26	11:28	95 91-99	1090	119 114-126	5/3
0.50	6:26	1:05	8:36	109 91-120	938	153 148-156	2/2
0.63	7:35	1:09	9:10	126 119-134	1155	157 154-160	2/2
0.75	8:40	1:05	8:39	129 124-134	1115	156 154-160	0/4
0.88	10:02	1:22	10:57	126 112-133	1380	138 118-160	3/2
1.00	11:17	1:15	9:59	119 109-132	1188	146 118-156	3/1
1.13	12:25	1:08	9:08	138 134-142	1260	155 150-160	5/1
1.25	13:30	1:05	8:41	141 138-143	1224	155 152-158	4/1
1.38	14:46	1:16	10:05	135 124-139	1361	143 122-154	2/2
1.50	16:03	1:17	10:15	111 100-124	1138	138 116-158	1/7
1.63	17:10	1:07	8:54	127 124-128	1131	154 152-156	1/5
1.75	18:17	1:08	9:01	135 129-140	1217	154 152-156	4/1
1.88	19:30	1:13	9:40	140 139-142	1354	152 128-156	3/0
2.00	20:55	1:26	11:25	117 108-137	1335	134 120-156	2/2
2.13	22:00	1:05	8:36	128 123-134	1101	157 154-162	2/5
2.25	23:09	1:09	9:10	140 135-145	1284	155 152-162	7/0
2.38	24:17	1:08	9:06	142 136-146	1292	154 150-162	4/3
2.50	25:44	1:27	11:34	115 100-136	1331	132 114-158	1/9
2.63	26:51	1:08	9:02	123 117-127	1111	152 148-156	0/6
2.75	27:58	1:07	8:55	129 128-130	1150	153 150-154	1/5
2.88	29:06	1:08	9:01	132 130-135	1190	154 152-156	3/3
3.00	30:33	1:28	11:41	124 110-138	1449	136 122-156	1/3
3.13	31:43	1:09	9:15	130 116-139	1202	155 152-158	4/0
3.25	32:51	1:08	9:08	141 138-144	1288	156 152-160	5/1
3.38	34:00	1:09	9:10	140 139-142	1284	155 152-158	4/0
3.50	35:32	1:32	12:14	125 105-140	1529	127 114-156	1/2
3.63	37:25	1:53	15:02	100 92-108	1503	115 110-122	1/3
3.75	39:10	1:45	13:59	97 93-102	1357	116 110-122	2/3
3.84	40:25	1:15	13:24	104 102-108	1394	122 120-126	1/3

Heart

119/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 85m, Range 22m, Flat prediction 40:48

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.5%	9:47
12 1.7%	9:53
See your biggest climbs

Cadence

140 (162 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	60.5	154	2.7	24:19	9:05
Walk	38.6	119	1.1	15:43	13:56
Still	0.1	-	-	2	-
Pause	0.9	-	-	21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:42	37.41%	More
800m	4:24	8:51	42.88%	More
1km	5:48	9:20	42.49%	More
Mile	9:12	9:12	45.55%	More
5k	29:42	9:34	48.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:11	9:11	45.67
5km	31:46	10:13	44.92
5M	53:29	10:42	43.40
10km	1:07:51	10:55	42.71
10M	1:54:13	11:25	41.91
Half	2:33:30	11:43	40.93
20M	4:03:54	12:12	40.82
Mara	5:27:46	12:31	40.51

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