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Fri 3rd May 2024 at 5:27pm by tipsku

Run > Strides
  • windy
  • Time
    37:15
  • Miles
    4.05
  • Min/mi
    9:12
  • Pacing
    0%
  • WAVA
    53.90
  • Stride(cm)
    99
  • Cals
    312
  • Cadence
    176
  • BPM
    136
  • %MHR
    72.7
  • B/mi
    1251
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

4 mi easy session with some strides
I ran past the pharmacy, picked up my prescription and then ran over to the GSZ to check on the lost&found box and then back. It was quite windy but perfect temperatures. I added some strides to the run to move the legs before the 10k tomorrow.

1) 0.62mi - 5:11(8:21/mi) 127/142bpm [1061b/mi] 41cal
2) 0.62mi - 5:36(9:00/mi) 139/146bpm [1251b/mi] 51cal
3) 0.62mi - 5:55(9:31/mi) 133/142bpm [1266b/mi] 46cal
4) 0.62mi - 5:44(9:13/mi) 139/145bpm [1282b/mi] 49cal
5) 0.62mi - 5:57(9:34/mi) 136/151bpm [1302b/mi] 49cal
6) 0.62mi - 5:52(9:27/mi) 138/145bpm [1303b/mi] 50cal
7) 0.32mi - 3:01(9:29/mi) 141/148bpm [1338b/mi] 26cal
5:11 5:36 5:55 5:44 5:57 5:52 3:01
Pin Map
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0mi in 0

Pace

14% 6% 35% 37% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:08 1:08 9:04 117 77-132 1061 171 120-180 4/1
0.25 2:18 1:10 9:19 134 131-137 1248 174 170-184 4/1
0.38 5:07 2:50 +1:55 22:38 136 86-142 3077 172 98-176 4/5
0.50 6:05 57 7:37 117 90-132 891 177 154-180 2/2
0.63 7:22 1:17 +14 10:20 132 120-138 1364 178 166-180 2/1
0.75 8:29 1:06 8:52 140 137-143 1241 179 176-184 3/1
0.88 9:37 1:09 9:09 139 137-142 1272 178 176-182 2/2
1.00 10:45 1:08 9:03 139 135-142 1258 179 174-186 1/2
1.13 11:51 1:06 8:50 138 131-141 1218 178 176-180 3/1
1.25 13:11 1:19 +11 10:35 140 134-146 1482 179 172-256 3/3
1.38 14:24 1:14 9:50 138 134-142 1356 176 172-184 2/3
1.50 15:32 1:08 9:00 136 131-139 1225 177 170-184 1/5
1.63 18:04 2:32 +1:18 20:18 126 95-137 2558 177 130-196 2/4
1.75 19:16 1:12 9:36 130 117-135 1247 180 176-186 2/3
1.88 20:37 1:21 +8 10:46 136 127-141 1465 175 138-182 2/2
2.00 21:35 58 7:44 139 135-143 1074 177 174-180 2/2
2.13 22:50 1:15 +3 10:01 136 132-142 1362 176 148-180 2/2
2.25 23:58 1:07 9:00 140 135-144 1259 178 176-180 2/1
2.38 25:08 1:10 9:23 141 136-145 1324 176 172-190 2/2
2.50 26:24 1:16 10:07 139 137-141 1405 176 172-180 3/2
2.63 27:58 1:34 +29 12:30 138 116-149 1725 180 166-188 2/3
2.75 29:06 1:08 9:07 147 142-151 1341 180 174-186 1/2
2.88 30:17 1:11 9:28 143 139-147 1353 177 174-180 2/11
3.00 38:36 8:20 +7:05 1:06:36 124 86-139 8259 175 162-184 3/1
3.13 39:58 1:21 10:50 131 126-138 1419 172 148-178 2/1
3.25 41:06 1:08 9:07 138 135-141 1258 176 174-178 3/2
3.38 42:18 1:12 9:38 136 130-140 1310 175 166-178 1/2
3.50 43:27 1:08 9:06 138 132-141 1256 176 172-178 3/2
3.63 44:37 1:10 9:19 142 139-145 1323 176 176-178 2/2
3.75 45:49 1:13 9:44 139 136-144 1352 175 172-176 3/1
3.88 47:00 1:10 9:23 142 140-145 1332 175 174-180 2/1
4.00 48:19 1:19 +7 10:35 139 131-147 1472 175 138-182 3/1
4.05 48:46 27 9:48 146 144-148 1431 173 168-174 2/0

Heart

136/151max
  • Show Beats/Mile

Elevation

Asc 27m, Range 20m, Flat prediction 37:15
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (256 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 78.3 176 4 36:10 11:23
Walk 5.5 139 0.1 3:10 57:34
Still 0.2 - - 9 -
Pause 16.0 - - 9:17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:07 44.24% More
800m 4:16 8:36 46.25% More
1km 5:20 8:35 48.27% More
Mile 9:02 9:02 48.58% More
5k 37:56 12:13 40.39% More

Predictions

Dist Time Per Mile WAVA
1M 7:57 7:57 55.16
5km 27:48 8:57 55.11
5M 47:00 9:24 53.18
10km 59:45 9:37 52.36
10M 1:41:00 10:06 50.90
Half 2:16:04 10:23 49.27
20M 3:37:03 10:51 48.46
Mara 4:52:24 11:10 47.55

Bespoke Fields

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wind

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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