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Tue 16th Apr 2024 at 5:35am by TBR (TheBeardRunner)

Run > Progressive

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Time
40:39
Miles
4.00
Min/mi
10:10
Pacing
94%
WAVA
49.86
Stride(cm)
88
Cals
362
Cadence
181
BPM
150
%MHR
77.9
B/mi
1520
Asc(m)
129
Hillscore
5
Surface
Road

Notes & Comments

3 comments

3 miles progression, than eased off. Than felt like sprained ankle again so stopped.

) 1mi - 10:57(10:57/mi) 143/155bpm [1565b/mi] 95cal 5.48/6.39mph
2) 1mi - 10:05(10:05/mi) 148/155bpm [1493b/mi] 89cal 5.95/6.14mph
3) 1mi - 9:35(9:35/mi) 156/168bpm [1494b/mi] 88cal 6.27/6.51mph
4) 1mi - 10:00(10:00/mi) 155/171bpm [1551b/mi] 90cal 5.99/6.57mph
5) 0mi - 2(7:16/mi) 157/157bpm [1140b/mi] 8.27/5.24mph

10:57 10:05 9:35 10:00 2

	Ness Oh dear! Hope your ankle isn't too bad.
	Corrah Good progression and hope that ankle is okay.
	Velociraptor I hope that ankle quietens down.

Pin Map

0mi in 0

Pace

29%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:26	1:26	11:30	137 109-155	1576	183 180-188	9/0
0.25	2:44	1:18	10:21	140 134-152	1450	184 180-186	2/3
0.38	4:10	1:26	11:26	140 137-143	1600	182 178-184	5/3
0.50	5:33	1:23	11:05	143 135-149	1586	183 180-186	5/2
0.63	6:55	1:22	10:57	146 142-149	1598	181 178-184	14/2
0.75	8:15	1:20	10:41	150 146-155	1602	182 178-188	5/10
0.88	9:40	1:25	11:18	148 145-151	1673	183 180-186	4/7
1.00	10:56	1:16	10:09	145 142-149	1471	183 178-192	3/4
1.13	12:13	1:17	10:20	148 144-151	1529	184 180-188	6/3
1.25	13:29	1:16	10:09	146 141-150	1482	180 174-186	5/3
1.38	14:43	1:13	9:48	145 144-147	1420	182 180-186	5/4
1.50	16:00	1:17	10:15	150 143-153	1538	181 178-184	1/4
1.63	17:15	1:15	10:02	150 145-154	1505	180 176-184	7/4
1.75	18:31	1:16	10:11	148 147-150	1506	181 178-184	3/7
1.88	19:47	1:15	10:02	146 145-148	1464	177 174-182	3/6
2.00	21:01	1:14	9:56	149 147-150	1480	179 176-184	5/5
2.13	22:15	1:14	9:49	153 149-157	1501	181 180-184	5/8
2.25	23:27	1:13	9:42	152 147-155	1474	178 176-180	4/3
2.38	24:41	1:13	9:47	141 137-147	1380	174 172-178	1/7
2.50	25:53	1:12	9:35	148 141-155	1418	179 176-186	0/14
2.63	27:06	1:13	9:47	157 151-161	1535	181 176-184	5/1
2.75	28:17	1:11	9:28	162 158-165	1533	178 176-180	7/1
2.88	29:27	1:10	9:19	166 165-168	1548	179 176-186	11/3
3.00	30:36	1:09	9:10	166 164-168	1522	181 178-182	11/6
3.13	31:50	1:14	9:53	165 160-170	1631	180 178-182	9/5
3.25	33:02	1:12	9:39	161 157-164	1554	180 176-186	7/3
3.38	34:15	1:13	9:43	151 147-154	1467	179 176-184	1/12
3.50	35:28	1:13	9:45	144 143-146	1403	180 176-182	6/9
3.63	36:46	1:17	10:19	153 146-160	1579	182 180-186	9/7
3.75	38:01	1:16	10:06	158 156-161	1595	180 176-184	4/8
3.88	39:20	1:19	10:33	152 147-155	1603	181 180-184	5/4
4.00	40:37	1:17 +1	10:17	156 152-159	1604	182 178-186	10/3
4.00	40:40	3	10:44	157 157-157	1684	184 184-184	0/0

Heart

150/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 129m, Range 37m, Flat prediction 40:34

Elevation Graph

Biggest Climbs (m)	Min/mi
13 7.7%	9:39
12 8.8%	11:41
11 7.5%	9:54
10 5.5%	10:22
See your biggest climbs

Cadence

181 (192 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	180	4	40:40	10:09
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:15	37.86%	More
800m	4:41	9:25	44.23%	More
1km	5:52	9:27	45.92%	More
Mile	9:33	9:33	47.98%	More
5k	30:46	9:54	50.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:39	8:39	52.95
5km	30:40	9:52	50.88
5M	52:09	10:26	48.86
10km	1:06:27	10:42	47.95
10M	1:53:01	11:18	46.67
Half	2:32:46	11:40	45.37
20M	4:04:59	12:15	44.83
Mara	5:31:08	12:38	44.23

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