Wed 1st May 2024 at 8:47am by Funky Chicken

Run > General

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Time
48:27
Miles
5.27
Min/mi
9:12
Pacing
92.7%
WAVA
50.62
Stride(cm)
118
Cals
642
Cadence
148
BPM
140
%MHR
81.8
B/mi
1286
Asc(m)
135
Hillscore
14
Surface
Road

Notes & Comments

5 min warm-up jog
1 mile run / 30 sec walk x4
5 min warm-down jog

Took a risk and brought tomorrow's planned session forward so that I could have two rest days before parkrun. Ankle pretty good throughout despite including a hill climb. Slight ache in lower right calf in first mile rep, made me ease pace slightly then it just went away. A kind of clammy feeling at bottom of right thigh in last mile rep, came and went a few times but something to watch for in future.

1) 0.52mi - 5:00(9:33/mi) 117/127bpm [1116b/mi] 54cal 6.29/7.28mph
2) 0.04mi - 30(12:20/mi) 121/124bpm [1493b/mi] 5cal 4.87/6.18mph
3) 1mi - 9:18(9:18/mi) 136/148bpm [1266b/mi] 124cal 6.45/6.89mph
4) 0.04mi - 30(13:06/mi) 137/140bpm [1795b/mi] 6cal 4.58/6.45mph
5) 1mi - 9:03(9:03/mi) 142/154bpm [1284b/mi] 126cal 6.63/6.89mph
6) 0.04mi - 30(12:46/mi) 149/150bpm [1903b/mi] 7cal 4.7/6.74mph
7) 1mi - 8:57(8:57/mi) 152/158bpm [1361b/mi] 134cal 6.7/7.03mph
8) 0.04mi - 30(12:33/mi) 152/155bpm [1907b/mi] 7cal 4.78/6.51mph
9) 1mi - 8:36(8:36/mi) 147/158bpm [1265b/mi] 122cal 6.97/7.31mph
10) 0.04mi - 30(13:46/mi) 140/143bpm [1926b/mi] 5cal 4.36/7.18mph
11) 0.55mi - 5:00(9:07/mi) 132/140bpm [1204b/mi] 52cal 6.58/6.76mph
12) 0.01mi - 2(4:22/mi) 140/140bpm [612b/mi] 13.74/6.64mph

5:00 30 9:18 30 9:03 30 8:57 30 8:36 30 5:00 2

Pace

54%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:24	2:24	9:38	113 89-124	1089	145 106-154	6/11
0.50	4:46	2:22	9:27	120 113-127	1134	151 142-156	1/11
0.75	7:09	2:22	9:29	127 119-140	1205	145 120-154	6/5
1.00	9:36	2:28	9:51	131 126-140	1290	149 144-156	6/12
1.25	11:57	2:21	9:23	140 129-148	1314	151 146-158	10/1
1.50	14:13	2:16	9:05	142 139-147	1289	149 146-156	5/4
1.75	16:40	2:27	9:48	135 123-141	1322	144 120-158	6/3
2.00	18:53	2:13	8:53	147 142-153	1305	151 146-156	11/3
2.25	21:11	2:17	9:09	137 133-144	1253	145 142-150	3/7
2.50	23:27	2:16	9:06	146 141-150	1328	148 142-152	7/0
2.75	25:47	2:20	9:19	146 140-151	1361	144 124-152	11/1
3.00	27:58	2:11	8:43	150 146-155	1307	152 150-154	12/0
3.25	30:18	2:20	9:21	152 148-155	1421	150 146-154	11/0
3.50	32:32	2:15	8:58	153 149-158	1373	150 146-156	10/0
3.75	34:55	2:22	9:29	150 135-157	1423	145 122-158	5/11
4.00	37:02	2:07	8:29	141 135-146	1195	150 146-154	1/12
4.25	39:18	2:16	9:05	153 145-158	1389	151 146-158	13/2
4.50	41:26	2:08	8:32	152 148-154	1296	150 146-152	2/5
4.75	43:44	2:18	9:11	142 124-149	1303	142 124-152	3/17
5.00	46:00	2:17	9:07	129 125-134	1175	147 142-152	0/27
5.25	48:16	2:15	9:02	136 128-140	1227	148 146-150	1/10
5.27	48:28	12	9:19	140 140-140	1304	146 146-146	0/0

Heart

140/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 135m, Range 75m, Flat prediction 48:42

Elevation Graph

Biggest Climbs (m)	Min/mi
58 2.6%	9:06
13 3.3%	9:22
12 3.5%	8:48
See your biggest climbs

Cadence

148 (158 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.8	149	5.1	46:25	9:05
Walk	4.2	123	0.2	2:03	12:52

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	39.02%	More
800m	4:12	8:27	44.92%	More
1km	5:21	8:36	46.05%	More
Mile	8:36	8:36	48.80%	More
5k	27:57	9:00	51.06%	More
5 miles	45:50	9:10	50.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:51	7:51	53.43
5km	27:10	8:45	52.52
5M	45:44	9:09	50.75
10km	58:01	9:20	49.94
10M	1:37:40	9:46	49.02
Half	2:11:16	10:01	47.87
20M	3:28:34	10:26	47.74
Mara	4:40:18	10:42	47.36

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