Fri 5th Apr 2024 at 11:11am by geordiegirl

Run > General
  • Time
    53:51
  • Miles
    4.00
  • Min/mi
    13:28
  • Pacing
    53.1%
  • WAVA
    41.51
  • Stride(cm)
    78
  • Cals
    523
  • Watts
    229
  • Cadence
    153
  • BPM
    151
  • %MHR
    88.2
  • B/mi
    2030
  • Asc(m)
    83
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

8 comments
Thought I’d try 3-4m loop today coach Karen happy with my approach.

Started out slow as I bumped into neighbour first time I’ve seen him to speak too since his heart attack. So first 1/2m was a walk. Picked up slowly and lungs weren’t happy legs felt tired but we had a chat that I was taking it slow and everything settled down

Had my backpack with bottles and kit on too. Enjoyed it.

Met friend afterwards for a walk so lots of time on feet.

1) 1mi - 15:17(15:17/mi) 122/162bpm [1865b/mi] 119cal 171/386W
2) 1mi - 12:07(12:07/mi) 159/172bpm [1925b/mi] 128cal 231/422W
3) 1mi - 14:12(14:12/mi) 163/178bpm [2316b/mi] 144cal 191/393W
4) 1mi - 12:13(12:13/mi) 165/175bpm [2014b/mi] 131cal 221/324W
5) 0mi - 2(9:46/mi) 174/174bpm [1698b/mi] 1cal
15:17 12:07 14:12 12:13 2
Fenland Flier
Well done GG, I hope you're feeling much better but don't overdo it.
EvilPixie
Hope you are improving xx
Jaks
Well done but please take it easy.
geordiegirl
Thanks lovely people I took it slow and steady walked when I needed too and coach is helping me build back up.
EvilPixie
Good to hear x
hillstrider
Well done, good that you took it easy.
steve45
So pleased that at least you got out! Keep an eye on your HR maybe. It seems a bit on the high side at the pace you did so gently does it. No rush.
geordiegirl
Yeah HR is definitely up at the moment so kept pace down and walked too. Hopefully be back to normal soon.
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0mi in 0

Pace

54% 19% 25% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 1:47 1:47 14:17 114 93-139 1628 156 110-174 215 100-302 3/3
0.25 7:01 5:14 +1:56 41:54 102 81-144 4274 125 86-174 146 45-310 2/4
0.38 9:36 2:35 +7 20:41 99 89-106 2047 121 106-132 127 3-208 2/2
0.50 12:40 3:03 +1:17 24:28 106 93-128 2593 149 102-176 252 16-386 3/3
0.63 14:16 1:36 12:48 153 130-160 1959 163 122-172 323 207-372 7/4
0.75 15:49 1:33 12:22 153 147-162 1892 156 120-172 211 131-266 7/2
0.88 17:08 1:19 10:30 147 144-151 1545 168 164-172 240 225-260 7/3
1.00 18:39 1:31 12:09 148 139-162 1799 158 80-170 255 75-323 0/9
1.13 20:10 1:31 12:07 162 156-167 1962 157 112-174 282 57-353 3/7
1.25 21:38 1:29 11:48 160 149-169 1888 158 124-168 230 181-291 9/0
1.38 22:58 1:20 10:42 151 149-154 1615 166 164-170 232 213-247 3/9
1.50 24:23 1:25 11:17 154 146-162 1738 166 130-168 237 222-255 0/10
1.63 25:51 1:28 11:44 153 150-160 1795 157 122-168 219 146-263 1/6
1.75 27:23 1:32 12:20 154 147-159 1898 163 122-172 240 123-315 0/6
1.88 29:09 1:45 14:02 165 153-168 2315 151 114-166 304 201-422 11/3
2.00 30:45 1:36 12:50 167 164-172 2143 155 106-168 257 52-335 8/5
2.13 32:35 1:50 14:43 170 165-174 2501 146 114-168 258 53-393 12/4
2.25 34:52 2:17 +9 18:15 164 149-178 2994 142 110-176 190 85-302 5/5
2.38 36:36 1:44 13:50 164 151-170 2270 152 82-170 253 126-367 9/8
2.50 38:12 1:36 12:49 166 159-171 2129 150 80-168 219 74-277 4/2
2.63 39:44 1:32 12:13 159 156-164 1941 159 116-168 219 103-251 2/4
2.75 41:34 1:51 14:46 156 150-162 2304 141 118-168 186 41-278 0/7
2.88 43:30 1:56 15:28 161 157-170 2491 135 114-168 203 128-275 7/0
3.00 45:07 1:36 12:52 168 164-173 2161 153 110-168 218 118-277 7/1
3.13 46:41 1:34 12:31 166 159-169 2078 154 118-168 226 128-260 3/3
3.25 48:19 1:39 13:09 161 153-169 2116 147 88-168 205 65-280 2/3
3.38 49:55 1:35 12:41 164 160-166 2080 166 162-188 256 198-324 5/1
3.50 51:23 1:28 11:45 159 156-164 1867 159 82-170 228 104-270 1/8
3.63 52:51 1:29 11:49 165 160-170 1951 158 114-170 221 77-265 3/6
3.75 54:11 1:20 10:39 167 164-171 1780 166 160-168 252 211-286 1/5
3.88 57:00 2:49 +1:12 22:34 163 151-170 3677 158 110-174 246 60-308 4/4
4.00 58:32 1:31 12:11 173 164-175 2107 164 118-170 257 130-322 2/1
4.00 58:35 3 14:11 174 174-174 2468 - - 0/0

Heart

151/178max
  • Show Beats/Mile

Elevation

Asc 83m, Range 34m, Flat prediction 52:48
Elevation Graph
Biggest Climbs (m) Min/mi
13 3.4% 16:15
13 3.1% 12:13
12 3.8% 15:22
11 3.5% 14:04
See your biggest climbs

Power

229W (422 max)
Power Graph
Power Bands

Cadence

153 (188 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 63.2 166 3.2 35:46 12:22
Walk 28.5 119 0.8 17:42 21:20
Still 2.7 - - 1:39 -
Pause 5.6 - - 3:28 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:38 10:37 38.14% More
800m 5:34 11:12 40.04% More
1km 7:03 11:20 41.18% More
Mile 11:26 11:26 43.13% More
5k 39:31 12:43 43.62% More

Predictions

Dist Time Per Mile WAVA
1M 11:37 11:37 42.46
5km 40:43 13:06 42.33
5M 1:08:56 13:47 40.85
10km 1:27:41 14:07 40.23
10M 2:28:28 14:51 39.20
Half 3:20:11 15:17 37.99
20M 5:19:45 15:59 37.49
Mara 7:11:08 16:27 36.86

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Type of run
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Fetch Miles

13:16 Chester Moor Road
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