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Tue 30th Apr 2024 at 8:37am by Funky Chicken

Run > Run-Walk

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Time
40:07
Miles
4.22
Min/mi
9:30
Pacing
76.1%
WAVA
48.68
Stride(cm)
120
Cadence
141
BPM
138
%MHR
80.8
B/mi
1313
Asc(m)
89
Hillscore
4
Surface
Road

Notes & Comments

[Had to reupload this activity after splitting/trimming it for analysis and then losing the original file from my log]

5 min warm-up

9 min run / 1 min walk x3
c5 min warm-down

Wasn't sure how this would go after a few aches and pains in ankle and upper thigh last night, but it felt good and I was even able to up the pace a bit, though eased off any time I wasn't sure if hamstring might be on verge of complaining. Ankle started off a bit iffy, then barely noticed it later on, but it didn't like the stairs once I was back home.

1) 1m - 10:18(10:18/m) 121/149bpm [1243b/mi] 138/158rpm
2) 1m - 8:49(8:49/m) 148/161bpm [1302b/mi] 147/158rpm
3) 1m - 8:30(8:30/m) 147/158bpm [1251b/mi] 147/158rpm
4) 1m - 9:27(9:27/m) 146/162bpm [1382b/mi] 140/158rpm
5) 0.22m - 3:03(14:07/m) 112/119bpm [1587b/mi] 118/152rpm

10:18 8:49 8:30 9:27 3:03

Pace

22%

59%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:44	1:44	13:54	104 88-113	1446	119 112-138	7/5
0.25	3:18	1:34	12:33	97 91-106	1217	124 122-128	0/12
0.38	5:01	1:43	13:42	107 98-113	1466	125 114-158	3/2
0.50	6:08	1:07	8:58	121 110-128	1085	153 146-158	1/4
0.63	7:07	59	7:49	133 128-136	1040	152 150-158	2/2
0.75	8:12	1:05	8:41	139 136-141	1208	151 146-156	2/4
0.88	9:14	1:02	8:15	144 140-148	1188	152 150-156	3/1
1.00	10:16	1:02	8:15	147 145-149	1212	153 148-156	2/3
1.13	11:19	1:03	8:25	150 149-151	1262	153 150-158	3/1
1.25	12:27	1:08	9:05	154 150-160	1399	152 150-156	9/0
1.38	13:29	1:02	8:17	157 154-161	1301	150 148-152	3/2
1.50	14:57	1:27	11:39	140 120-151	1631	127 116-150	2/1
1.63	15:57	1:01	8:04	132 118-146	1065	146 114-156	2/2
1.75	16:59	1:02	8:19	151 146-155	1256	153 150-156	5/0
1.88	18:03	1:03	8:24	155 151-156	1303	153 148-156	3/2
2.00	19:04	1:01	8:08	151 149-154	1228	151 148-152	0/2
2.13	20:07	1:03	8:24	149 147-152	1251	149 144-154	0/8
2.25	21:07	1:01	8:07	147 142-154	1192	153 148-156	5/2
2.38	22:09	1:02	8:14	155 152-158	1277	152 150-158	1/4
2.50	23:11	1:01	8:11	151 148-156	1236	150 148-154	2/3
2.63	24:18	1:07	9:00	153 151-156	1377	145 118-154	2/1
2.75	25:35	1:17	10:16	134 124-149	1376	132 116-152	0/3
2.88	26:37	1:02	8:15	143 137-148	1180	150 146-156	1/5
3.00	27:37	1:00	7:58	151 148-152	1203	150 148-152	1/6
3.13	28:38	1:01	8:08	152 148-157	1236	152 150-156	3/1
3.25	29:42	1:05	8:36	155 152-158	1333	153 150-156	2/2
3.38	30:44	1:02	8:18	152 150-154	1262	150 148-154	1/2
3.50	31:47	1:02	8:19	155 150-159	1290	152 148-158	3/1
3.63	32:48	1:01	8:06	154 149-156	1248	153 150-156	2/1
3.75	33:49	1:01	8:10	156 153-159	1274	151 150-154	3/0
3.88	35:20	1:31	12:08	149 127-162	1807	126 114-158	3/0
4.00	37:03	1:43	13:48	119 113-125	1642	115 110-118	4/0
4.13	38:52	1:48	14:28	113 106-119	1634	116 112-120	0/4
4.22	40:07	1:15	13:44	112 107-119	1539	121 114-152	0/2

Heart

138/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 89m, Range 27m, Flat prediction 39:31

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.2%	8:33
12 2.1%	13:06
10 1.8%	8:11
See your biggest climbs

Cadence

141 (158 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.5	151	3.3	27:54	8:24
Walk	30.5	118	0.9	12:13	13:42

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	40.99%	More
800m	4:03	8:10	46.53%	More
1km	5:03	8:08	48.77%	More
Mile	8:11	8:11	51.29%	More
5k	26:30	8:32	53.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:18	8:18	50.53
5km	28:42	9:14	49.72
5M	48:18	9:40	48.06
10km	1:01:16	9:52	47.29
10M	1:43:08	10:19	46.42
Half	2:18:36	10:35	45.34
20M	3:40:15	11:01	45.21
Mara	4:55:59	11:18	44.85

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