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Sun 12th May 2024 at 9:58am by Totoro

Run > Long Run

hellish

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Time
1:20:45
Miles
5.01
Min/mi
16:07
Pacing
59.8%
WAVA
33.75
Stride(cm)
74
Cals
719
Cadence
134
BPM
149
%MHR
83.5
B/mi
2397
Asc(m)
335
Hillscore
2
Surface
Mixed

Notes & Comments

3 comments

20/30 run walk - very hot, easy effort to build distance
Got a bit disorientated in mile 4! Had taken a path that is normally really muddy so I tend to avoid. Very flat area but planned in a couple of slopes. Thinking of GNR, need to plan in some long runs with proper hills.
1) 1mi - 15:58(15:58/mi) 141/150bpm [2252b/mi] 146cal 3.76/5.03mph
2) 1mi - 15:57(15:57/mi) 147/155bpm [2344b/mi] 138cal 3.76/4.66mph
3) 1mi - 15:45(15:45/mi) 148/158bpm [2332b/mi] 141cal 3.81/4.55mph
4) 1mi - 16:54(16:54/mi) 153/170bpm [2586b/mi] 146cal 3.55/4.72mph
5) 1mi - 16:02(16:02/mi) 156/165bpm [2501b/mi] 148cal 3.74/5.24mph
6) 0.01mi - 9(14:25/mi) 156/157bpm [2248b/mi] 4.16/3.84mph

15:58 15:57 15:45 16:54 16:02 9

	lin50 So hot today! 🥵
	northernslowcoach Good miles
	steve45 Yeah, mile four slowed you a bit but apart from that, nice and steady. Some slopes are useful but hills can be unpleasant!!

Pin Map

0mi in 0

Pace

35%

22%

14%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:55	3:55	15:38	132 106-144	2064	133 112-154	15/13
0.50	7:46	3:52	15:26	143 138-146	2208	134 118-154	25/25
0.75	11:49	4:02	16:09	143 140-147	2310	132 116-148	27/24
1.00	15:59	4:10	16:42	144 138-150	2404	134 116-154	23/35
1.25	19:59	4:00	15:59	146 140-151	2333	135 118-156	25/18
1.50	23:50	3:51	15:24	148 144-154	2279	138 120-156	23/20
1.75	27:49	3:59	15:56	146 140-152	2327	136 120-154	16/20
2.00	31:55	4:06	16:26	146 142-150	2399	134 112-154	21/23
2.25	36:04	4:09	16:37	150 144-158	2492	134 110-160	16/14
2.50	39:46	3:42	14:47	148 144-154	2188	132 112-156	16/18
2.75	43:34	3:48	15:12	147 144-150	2234	135 116-152	18/16
3.00	47:39	4:05	16:19	148 144-153	2414	132 72-154	24/27
3.25	52:01	4:22 +17	17:30	151 146-156	2642	136 106-156	19/14
3.50	56:17	4:16	17:04	153 146-160	2611	133 112-152	22/18
3.75	1:04:28	8:11 +3:38	32:43	151 133-166	4940	136 82-154	24/26
4.00	1:08:28	4:00	16:01	154 150-169	2467	134 118-152	27/29
4.25	1:13:29	5:00 +56	20:01	153 145-161	3064	137 116-160	20/19
4.50	1:17:33	4:04	16:16	157 151-160	2554	131 114-160	24/14
4.75	1:21:28	3:56	15:44	157 153-164	2469	137 120-158	18/30
5.00	1:25:27	3:59	15:56	158 155-160	2517	136 118-152	22/17
5.01	1:25:35	8	14:18	156 156-156	2230	152 152-152	0/0

Heart

149/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 335m, Range 25m, Flat prediction 1:20:49

Elevation Graph

Biggest Climbs (m)	Min/mi
14 7.5%	15:19
10 7.9%	16:34
See your biggest climbs

Cadence

134 (160 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	46.9	148	2.8	38:13	14:47
Walk	48.9	120	2.2	43:39	20:04
Still	0.0	-	-	2	-
Pause	4.1	-	-	3:41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:20	13:23	29.40%	More
800m	7:16	14:37	29.51%	More
1km	9:20	15:02	29.92%	More
Mile	15:37	15:37	30.55%	More
5k	49:44	16:00	33.51%	More
5 miles	1:25:27	17:05	31.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	14:24	14:24	33.12
5km	48:26	15:35	34.41
5M	1:20:35	16:07	33.76
10km	1:41:40	16:22	33.51
10M	2:49:10	16:55	33.19
Half	3:45:50	17:14	32.48
20M	5:55:08	17:45	32.50
Mara	7:54:06	18:06	32.25

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