Thu 2nd May 2024 at 12:05pm by Hats

Run > General

warm

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Time
29:42
Miles
3.23
Min/mi
9:12
Pacing
76.3%
WAVA
52.12
Stride(cm)
106
Cals
279
Cadence
165
BPM
146
%MHR
81.4
B/mi
1347
Asc(m)
189
Hillscore
13
Surface
Road

Notes & Comments

1) 0.46mi - 4:00(8:42/mi) 132/147bpm [1149b/mi] 37cal
2) 0.07mi - 1:00(14:37/mi) 129/147bpm [1885b/mi] 6cal
3) 0.48mi - 4:00(8:20/mi) 138/154bpm [1151b/mi] 37cal
4) 0.07mi - 1:00(13:22/mi) 140/150bpm [1871b/mi] 7cal
5) 0.48mi - 4:00(8:19/mi) 147/154bpm [1222b/mi] 40cal
6) 0.07mi - 1:00(14:31/mi) 144/151bpm [2091b/mi] 9cal
7) 0.45mi - 4:00(8:54/mi) 162/171bpm [1441b/mi] 39cal
8) 0.08mi - 1:00(13:13/mi) 158/170bpm [2087b/mi] 9cal
9) 0.48mi - 4:00(8:24/mi) 158/168bpm [1327b/mi] 40cal
10) 0.07mi - 1:00(13:42/mi) 150/157bpm [2055b/mi] 8cal
11) 0.45mi - 4:00(8:51/mi) 149/162bpm [1319b/mi] 39cal
12) 0.07mi - 42(9:25/mi) 162/166bpm [1525b/mi] 8cal

Returning to the body mechanic run/walk program to add progression to my training. This was level 7 4 x 10 min runs 1 min walks but only managed 6/10. Was tiring but also conserving myself for blood donation tomorrow.

4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 42

Pace

23%

27%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21 +16	10:48	116 89-131	1252	172 168-176	45/25
0.25	2:27	1:06	8:51	134 124-141	1185	169 166-174	16/0
0.38	3:33	1:05	8:42	139 135-144	1209	169 166-172	8/6
0.50	4:46	1:13	9:45	143 135-147	1395	154 124-170	2/7
0.63	6:43	1:57 +40	15:35	114 102-133	1777	154 124-176	4/5
0.75	7:48	1:06	8:47	135 128-144	1185	170 166-174	0/11
0.88	8:51	1:03	8:23	151 144-154	1265	170 168-172	1/8
1.00	9:52	1:01	8:05	145 143-149	1171	171 168-174	12/2
1.13	11:15	1:23	11:07	138 129-150	1534	151 128-174	6/12
1.25	12:19	1:04	8:33	143 135-150	1222	173 172-176	14/2
1.38	13:25	1:05	8:43	149 147-150	1298	171 170-174	6/14
1.50	14:25	1:01	8:06	151 147-154	1222	171 168-172	8/3
1.63	15:48	1:23	11:02	146 139-153	1610	145 124-172	9/5
1.75	16:58	1:10	9:17	149 142-157	1382	163 126-176	2/16
1.88	18:06	1:08	9:04	166 161-168	1505	170 168-172	5/12
2.00	19:07	1:02	8:15	166 164-168	1368	170 168-174	8/4
2.13	20:34	1:26	11:29	166 154-170	1907	151 126-170	3/13
2.25	21:42	1:09	9:08	146 141-154	1334	153 126-174	14/0
2.38	22:45	1:03	8:23	161 153-166	1350	173 170-174	4/1
2.50	23:50	1:05	8:39	163 161-168	1410	172 170-176	3/11
2.63	24:52	1:02	8:16	158 151-165	1305	172 168-174	8/2
2.75	26:13	1:22	10:53	148 139-157	1611	149 126-174	10/7
2.88	27:22	1:09	9:09	141 135-144	1289	171 168-174	11/2
3.00	28:30	1:08	9:01	149 139-153	1345	171 168-172	2/12
3.13	29:35	1:05	8:43	158 143-162	1378	168 162-172	3/6
3.23	30:39	1:04	9:49	161 155-166	1579	170 166-174	15/0

Heart

146/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 189m, Range 44m, Flat prediction 28:43

Elevation Graph

Biggest Climbs (m)	Min/mi
19 7.1%	8:43
19 4.1%	8:30
18 7.6%	9:31
17 8.2%	9:03
17 8.8%	11:57
14 8.4%	9:08
See your biggest climbs

Cadence

165 (176 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.1	170	2.9	25:18	8:57
Walk	13.6	128	0.3	4:19	14:23
Still	0.3	-	-	6	-
Pause	3.0	-	-	56	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:07	41.54%	More
800m	4:12	8:26	45.02%	More
1km	5:30	8:50	44.96%	More
Mile	8:40	8:40	49.08%	More
5k	29:15	9:25	50.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	50.88
5km	28:29	9:10	52.22
5M	47:37	9:31	50.83
10km	1:00:14	9:42	50.25
10M	1:40:42	10:04	49.39
Half	2:14:50	10:18	48.12
20M	3:32:58	10:39	47.85
Mara	4:45:08	10:53	47.29

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