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Wed 5th Mar 2025 at 3:26pm by tipsku

Run > Carrying Weight

Good
breezy

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Time
30:26
Miles
3.33
Min/mi
9:08
Pacing
72%
WAVA
52.87
Stride(cm)
96
Cals
276
Cadence
184
BPM
141
%MHR
76.7
B/mi
1290
Asc(m)
34
Hillscore
1
Surface
Road

Notes & Comments

Run home with rucksack
After a short but fast track session, I had to head home for my tutoring session at 5 pm. I made it back in time at 4 pm, enough time to shower, have a recovery drink and a snack and the final preparations before it was go time. I felt pretty good despite some low level grumbling in my lower abdomen. The rucksack is not that suitable for running, had a bit of chafing around the neck but nothing serious - okay up to half an hour of running, I guess.

1) 0.62mi - 6:09(9:54/mi) 138/147bpm [1367b/mi] 54cal
2) 0.62mi - 5:45(9:15/mi) 141/151bpm [1304b/mi] 52cal
3) 0.62mi - 5:31(8:53/mi) 139/148bpm [1236b/mi] 48cal
4) 0.62mi - 5:33(8:56/mi) 143/148bpm [1276b/mi] 52cal
5) 0.62mi - 5:46(9:18/mi) 144/152bpm [1338b/mi] 53cal
6) 0.22mi - 1:41(7:43/mi) 146/150bpm [1126b/mi] 17cal

6:09 5:45 5:31 5:33 5:46 1:41

Pin Map

0mi in 0

Pace

11%

32%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:12	127 89-141	1168	181 120-188	3/2
0.25	2:21	1:12	9:38	140 138-142	1349	184 182-192	3/1
0.38	3:47	1:26	11:25	143 139-146	1632	174 82-186	7/1
0.50	4:58	1:11	9:25	136 132-140	1282	182 80-188	2/6
0.63	6:10	1:12	9:39	142 136-147	1370	184 162-188	1/2
0.75	7:19	1:09	9:11	147 144-151	1349	186 184-190	3/3
0.88	9:12	1:54 +40	15:09	143 114-148	2168	184 62-196	2/1
1.00	10:15	1:03	8:22	136 124-143	1138	185 182-192	2/5
1.13	11:27	1:12	9:37	143 141-145	1376	185 180-190	4/1
1.25	13:07	1:39 +30	13:15	135 123-145	1790	188 160-232	3/3
1.38	14:06	59	7:51	144 138-148	1131	187 182-192	2/1
1.50	15:15	1:09	9:14	144 141-148	1330	186 180-192	3/1
1.63	17:02	1:47 +36	14:19	135 115-146	1932	183 132-188	3/3
1.75	18:43	1:41 +35	13:30	132 109-141	1782	183 116-190	3/2
1.88	19:51	1:08	9:04	142 132-148	1286	183 180-188	5/1
2.00	20:58	1:07	8:53	145 143-147	1287	185 174-202	2/2
2.13	22:13	1:15 +11	9:59	140 127-145	1397	182 138-188	1/2
2.25	23:24	1:11	9:28	144 136-147	1362	185 180-194	5/1
2.38	24:33	1:09	9:13	142 139-146	1308	186 178-196	1/3
2.50	25:38	1:05	8:43	144 141-148	1255	188 184-192	3/1
2.63	26:47	1:09	9:13	143 137-149	1318	186 180-188	3/2
2.75	27:54	1:06	8:52	144 140-146	1276	186 180-196	1/3
2.88	29:02	1:08	9:08	142 140-147	1297	184 180-188	2/2
3.00	30:17	1:15	9:56	147 143-152	1461	182 136-188	6/1
3.13	31:47	1:30 +22	12:01	141 126-152	1693	185 162-208	2/2
3.25	32:48	1:01	8:10	146 142-150	1192	187 180-192	2/1
3.33	33:20	32	7:02	147 144-150	1033	182 178-184	3/1

Heart

141/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 34m, Range 23m, Flat prediction 30:13

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.9%	9:43
See your biggest climbs

Cadence

184 (232 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.3	184	3.3	30:39	9:42
Walk	3.3	116	0	1:08	1:04:23
Still	0.3	-	-	6	-
Pause	4.2	-	-	1:27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:59	45.48%	More
800m	4:24	8:51	45.32%	More
1km	5:31	8:52	47.06%	More
Mile	9:06	9:06	48.45%	More
5k	31:16	10:04	47.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:30	8:30	51.82
5km	28:17	9:06	53.06
5M	46:49	9:22	52.20
10km	58:57	9:29	51.75
10M	1:37:37	9:46	51.40
Half	2:09:59	9:55	51.01
20M	3:23:32	10:11	50.78
Mara	4:31:00	10:21	50.35

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