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Thu 2nd May 2024 at 9:31am by Goofee

Run > General

Good

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Time
45:05
Miles
4.85
Min/mi
9:18
Pacing
92.4%
WAVA
55.75
Stride(cm)
106
Cals
619
Cadence
163
BPM
146
%MHR
85.6
B/mi
1353
Asc(m)
88
Hillscore
10
Surface
Road

Notes & Comments

2 comments

FBF 5k plan: 45 mins @8:47-9:39/mi. Ran by feel to allow for ups and downs, averaged out okay. Saw Charlie A. running on Armour Road. R hip/hamstring still a bit tender but feels like soreness rather than an injury.

1) 0.62mi - 5:26(8:45/mi) 178/195bpm [1557b/mi] 98cal 6.86/7.16mph
2) 0.62mi - 5:21(8:36/mi) 137/186bpm [1179b/mi] 70cal 6.97/7.16mph
3) 0.62mi - 5:28(8:48/mi) 136/140bpm [1197b/mi] 71cal 6.82/7.37mph
4) 0.62mi - 5:36(9:00/mi) 141/146bpm [1269b/mi] 76cal 6.67/6.72mph
5) 0.62mi - 6:27(10:23/mi) 143/145bpm [1484b/mi] 89cal 5.78/6.76mph
6) 0.62mi - 6:14(10:02/mi) 140/144bpm [1404b/mi] 81cal 5.98/6.28mph
7) 0.62mi - 5:57(9:35/mi) 140/143bpm [1342b/mi] 77cal 6.26/6.55mph
8) 0.5mi - 4:36(9:14/mi) 139/144bpm [1283b/mi] 57cal 6.5/6.74mph

5:26 5:21 5:28 5:36 6:27 6:14 5:57 4:36

	Velociraptor Well done
	Goofee 👍😊

Pin Map

0mi in 0

Pace

10%

42%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:13	2:13	8:53	167 132-180	1484	160 108-166	1/6
0.50	4:22	2:09	8:37	184 177-193	1585	163 160-170	1/9
0.75	6:31	2:09	8:34	165 129-190	1414	165 162-170	2/7
1.00	8:40	2:09	8:34	131 128-133	1123	166 164-168	1/6
1.25	10:50	2:10	8:41	134 131-136	1163	166 162-168	1/7
1.50	12:59	2:09	8:37	136 132-139	1173	165 164-166	1/7
1.75	15:11	2:12	8:49	137 135-138	1207	163 162-166	1/9
2.00	17:27	2:16	9:04	138 135-141	1252	163 162-168	2/3
2.25	19:45	2:17	9:09	141 138-145	1291	163 162-164	3/2
2.50	21:57	2:12	8:49	142 140-145	1253	164 162-170	1/4
2.75	24:29	2:32	10:06	143 141-145	1445	161 154-168	15/1
3.00	27:07	2:38	10:32	142 140-143	1496	161 158-162	14/0
3.25	29:44	2:37	10:27	143 140-144	1495	162 160-162	12/1
3.50	32:18	2:34	10:18	139 134-141	1431	161 160-162	10/1
3.75	34:44	2:27	9:46	139 136-141	1358	162 160-164	3/1
4.00	37:06	2:22	9:27	139 138-141	1313	162 162-164	3/4
4.25	39:31	2:25	9:40	140 138-143	1354	162 160-164	4/3
4.50	41:52	2:20	9:22	140 137-142	1311	162 160-164	2/3
4.75	44:13	2:22	9:26	139 132-143	1312	162 160-162	5/7
4.85	45:05	52	8:52	137 134-139	1215	162 158-164	2/3

Heart

146/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 88m, Range 56m, Flat prediction 42:38

Elevation Graph

Biggest Climbs (m)	Min/mi
56 1.5%	9:52
See your biggest climbs

Cadence

163 (170 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	162	4.8	45:04	9:18
Walk	0.0	110	0	1	6:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:26	42.08%	More
800m	4:14	8:31	49.73%	More
1km	5:18	8:31	51.79%	More
Mile	8:33	8:33	54.48%	More
5k	28:17	9:06	56.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:27	8:27	55.12
5km	28:07	9:03	56.45
5M	46:34	9:19	55.71
10km	58:37	9:26	55.36
10M	1:37:05	9:43	55.35
Half	2:09:15	9:52	54.65
20M	3:22:24	10:07	55.31
Mara	4:29:29	10:17	55.39

Bespoke Fields

Amend your bespoke fields

Fetch Miles

8:32	All down Overdown
10:18	Norcot

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