Wed 24th Apr 2024 at 7:02pm by Serendippily

Run > Steady-State

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Time
1:17:02
Miles
7.00
Min/mi
11:00
Pacing
91.9%
WAVA
51.94
Stride(cm)
87
Cals
851
Cadence
167
BPM
150
%MHR
88.3
B/mi
1653
Asc(m)
280
Hillscore
14
Surface
Road

Notes & Comments

2 comments

Enjoyed this. Deliberately picked up the pace at around 4 to 5 as a pyramid run. Doesnt really show in pacing but i was fairly comfortable all the way. Cute lambs bounding about

1) 1mi - 10:38(10:38/mi) 132/159bpm [1405b/mi] 116cal 5.64/6.12mph
2) 1mi - 10:58(10:58/mi) 153/161bpm [1677b/mi] 124cal 5.47/5.76mph
3) 1mi - 11:58(11:58/mi) 159/170bpm [1901b/mi] 134cal 5.02/5.97mph
4) 1mi - 10:36(10:36/mi) 154/170bpm [1633b/mi] 119cal 5.66/6.18mph
5) 1mi - 10:27(10:27/mi) 157/168bpm [1640b/mi] 118cal 5.74/6.68mph
6) 1mi - 11:01(11:01/mi) 155/166bpm [1708b/mi] 122cal 5.44/5.78mph
7) 1mi - 11:22(11:22/mi) 151/158bpm [1716b/mi] 118cal 5.28/5.74mph
8) 0mi - 3(7:19:25/mi) 153/154bpm [67230b/mi] 0.14/5.34mph

10:38 10:58 11:58 10:36 10:27 11:01 11:22 3

	Autumnleaves That's great!
	northernslowcoach Great running

Pace

33%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:47	2:47	11:09	105 53-127	1171	169 114-176	61/0
0.50	5:27	2:40	10:39	126 118-133	1341	173 168-176	9/15
0.75	8:04	2:37	10:27	141 130-159	1473	173 170-174	24/5
1.00	10:40	2:37	10:27	155 150-157	1620	171 168-172	21/5
1.25	13:22	2:42	10:48	157 152-160	1697	170 166-174	6/14
1.50	16:04	2:41	10:45	150 143-155	1612	169 168-172	13/7
1.75	18:47	2:43	10:52	147 142-154	1598	168 166-170	1/18
2.00	21:39	2:52	11:29	157 152-161	1803	167 164-170	9/4
2.25	25:09	3:30 +4	13:58	166 156-170	2319	164 160-168	19/1
2.50	27:55	2:46	11:05	163 157-169	1806	169 166-170	30/2
2.75	30:39	2:44	10:56	153 145-158	1672	167 164-170	8/12
3.00	33:40	3:01	12:05	153 145-161	1848	165 162-168	9/12
3.25	36:20	2:40	10:41	149 140-162	1591	167 164-170	6/16
3.50	39:04	2:44	10:57	145 137-158	1587	166 164-170	9/29
3.75	41:45	2:41	10:44	159 157-163	1707	168 164-170	17/9
4.00	44:16	2:31	10:02	165 161-170	1656	169 168-170	9/10
4.25	46:57	2:42	10:46	163 160-168	1755	169 166-170	14/7
4.50	49:29	2:32	10:08	150 143-158	1520	169 166-172	9/7
4.75	52:02	2:33	10:12	157 148-162	1601	168 162-172	4/20
5.00	54:43	2:40	10:41	157 152-165	1678	166 162-170	19/23
5.25	57:31	2:48	11:13	157 151-166	1761	163 158-170	17/11
5.50	1:00:13	2:42	10:49	151 147-154	1632	166 160-170	8/25
5.75	1:02:57	2:44	10:54	151 148-156	1647	162 160-164	6/13
6.00	1:05:44	2:47	11:08	158 154-163	1760	163 160-166	11/5
6.25	1:08:24	2:41	10:43	152 146-155	1629	164 160-168	4/17
6.50	1:11:13	2:49	11:15	145 140-148	1631	164 162-166	7/18
6.75	1:14:08	2:55	11:39	153 146-157	1783	164 160-166	16/6
7.00	1:17:08	3:00	12:03	155 151-158	1867	165 160-168	11/6

Heart

150/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 280m, Range 128m, Flat prediction 1:16:29

Elevation Graph

Biggest Climbs (m)	Min/mi
50 4.3%	12:16
23 8.8%	10:37
20 5.6%	10:35
14 8.0%	9:50
12 7.0%	10:22
10 6.0%	10:00
See your biggest climbs

Cadence

167 (176 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	167	7	1:17:05	11:01
Walk	0.0	114	0	1	16:04
Still	0.0	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	10:01	40.43%	More
800m	5:00	10:04	44.53%	More
1km	6:21	10:14	45.67%	More
Mile	10:15	10:15	48.10%	More
5k	33:10	10:40	51.97%	More
5 miles	54:35	10:55	51.58%	More
10k	1:07:50	10:55	51.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:48	9:48	50.34
5km	32:34	10:29	52.93
5M	53:55	10:47	52.23
10km	1:07:54	10:56	51.95
10M	1:52:26	11:15	51.76
Half	2:29:41	11:26	50.81
20M	3:54:24	11:43	51.14
Mara	5:12:05	11:55	50.93

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