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Tue 30th Apr 2024 at 10:56am by Jaks

Run > General

windy
warm

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Time
1:30:55
Miles
7.02
Min/mi
12:57
Pacing
9.5%
WAVA
50.78
Stride(cm)
82
Cals
800
Cadence
152
BPM
131
%MHR
74.9
B/mi
1698
Asc(m)
226
Hillscore
22
Surface
Mixed

Notes & Comments

8 comments

Short runs go up to 7 miles on the plan from today. Still have an aching right shin (this is the one I injured on the last Lakeland 50 and didn’t get it checked). Not sore enough to stop me running though and I don’t notice it most of the time but it is there.

Warm out but very windy. Managed to stay dry 😁.

1) 1mi - 12:01(12:01/mi) 127/146bpm [1525b/mi] 109cal
2) 1mi - 13:25(13:25/mi) 127/140bpm [1705b/mi] 115cal
3) 1mi - 13:24(13:24/mi) 133/142bpm [1783b/mi] 122cal
4) 1mi - 15:39(15:39/mi) 135/145bpm [2114b/mi] 136cal
5) 1mi - 14:14(14:14/mi) 131/144bpm [1864b/mi] 123cal
6) 1mi - 11:42(11:42/mi) 128/146bpm [1497b/mi] 100cal
7) 1mi - 10:21(10:21/mi) 137/153bpm [1417b/mi] 93cal
8) 0.02mi - 10(8:36/mi) 145/146bpm [1247b/mi] 2cal

12:01 13:25 13:24 15:39 14:14 11:42 10:21 10

	Ness Well done
	Jaks Thanks Ness 😁
	Velociraptor Well done Ignore that thing I said about the 10k race tonight, you're excused!
	Jaks Thanks 🤣
	Looby Loo Dry is a bonus well done I hope the shin behaves x
	UltraDunc Well done, shin ache in the background can get under your skin ( excuse me)
	Jaks Thanks both
	Rosehip Nice one take care with the niggle

Pace

26%

11%

16%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:54	2:54	11:35	113 71-132	1309	168 164-174	7/3
0.50	15:24	12:30 +9:48	50:00	123 94-141	6150	167 88-176	5/5
0.75	18:26	3:03	12:11	138 131-145	1680	169 166-174	3/12
1.00	21:49	3:22	13:30	130 119-145	1755	151 124-174	9/0
1.25	25:02	3:13	12:52	129 123-132	1661	159 118-172	11/2
1.50	28:25	3:24	13:34	128 119-134	1737	152 130-174	10/1
1.75	32:40	4:14 +1:02	16:57	126 111-133	2135	158 108-176	10/0
2.00	36:16	3:36	14:24	127 117-139	1829	152 124-176	15/2
2.25	39:24	3:08	12:33	135 130-139	1693	161 132-176	13/0
2.50	43:02	3:38	14:32	131 124-138	1904	149 86-174	13/0
2.75	46:21	3:19	13:16	132 125-138	1751	152 126-172	14/0
3.00	49:40	3:20	13:19	134 119-141	1784	147 82-172	9/1
3.25	54:00	4:20	17:18	134 124-145	2319	126 84-174	18/0
3.50	58:39	4:39	18:37	140 133-144	2607	117 106-128	20/1
3.75	1:02:00	3:21	13:24	136 128-144	1823	147 112-174	6/22
4.00	1:05:20	3:19	13:18	126 121-134	1675	149 108-174	14/10
4.25	1:09:05	3:45	15:00	128 111-143	1920	124 106-174	18/0
4.50	1:12:59	3:54	15:37	130 122-139	2030	139 114-174	8/13
4.75	1:16:35	3:36	14:26	139 134-144	2005	136 120-172	18/3
5.00	1:19:33	2:58	11:51	127 113-141	1506	162 124-174	10/4
5.25	1:23:14	3:41	14:44	132 120-144	1944	142 122-176	6/14
5.50	1:25:59	2:45	11:00	133 126-145	1463	172 166-174	16/9
5.75	1:28:42	2:43	10:51	124 118-130	1346	172 168-174	1/20
6.00	1:31:15	2:33	10:13	125 119-133	1277	173 170-174	0/32
6.25	1:33:53	2:38	10:32	133 123-143	1401	172 166-174	0/22
6.50	1:36:38	2:45	11:00	133 125-138	1464	171 136-176	1/25
6.75	1:39:09	2:31	10:03	140 129-149	1406	174 170-176	3/15
7.00	1:41:36	2:27	9:47	146 139-152	1428	176 174-180	1/12
7.02	1:41:46	10	9:12	145 145-145	1334	177 176-178	0/1

Heart

131/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 226m, Range 161m, Flat prediction 1:15:07

Elevation Graph

Biggest Climbs (m)	Min/mi
143 3.1%	14:42
36 7.5%	15:52
25 4.8%	16:31
15 6.0%	16:28
See your biggest climbs

Cadence

152 (180 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	54.8	170	4.9	51:07	12:36
Walk	36.0	123	2.2	40:20	18:45
Still	0.1	-	-	6	-
Pause	9.1	-	-	10:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:29	47.12%	More
800m	4:54	9:51	54.84%	More
1km	6:16	10:05	55.09%	More
Mile	10:18	10:18	54.69%	More
5k	38:01	12:14	51.81%	More
5 miles	1:05:18	13:04	49.47%	More
10k	1:22:43	13:19	49.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:31	11:31	48.95
5km	38:19	12:20	51.41
5M	1:03:27	12:41	50.91
10km	1:19:53	12:51	50.74
10M	2:12:17	13:14	50.78
Half	2:56:08	13:27	49.97
20M	4:35:49	13:47	50.59
Mara	6:07:13	14:01	50.58

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