Fri 26th Apr 2024 at 8:40am by Funky Chicken

Run > Run-Walk

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Time
34:20
Miles
3.22
Min/mi
10:40
Pacing
79.6%
WAVA
43.19
Stride(cm)
110
Cals
371
Cadence
137
BPM
125
%MHR
73.2
B/mi
1334
Asc(m)
84
Hillscore
13
Surface
Road

Notes & Comments

5 min warm-up
2 min run / 1 min walk x8

c5 min warm-down

Felt a bit battered in my legs last night, and wasn't sure how they'd be this morning so was all set to start the session and quickly end it if I had to. Hamstring on v good behaviour throughout. Occasional ache in ankle. Wasn't sure if hip might be on verge of complaining so will have to watch that now too!

1) 0.37mi - 5:00(13:39/mi) 95/105bpm [1296b/mi] 37cal 4.4/5.03mph
2) 0.22mi - 2:00(9:04/mi) 127/135bpm [1151b/mi] 24cal 6.62/7.39mph
3) 0.08mi - 1:00(12:40/mi) 124/135bpm [1571b/mi] 10cal 4.74/6.78mph
4) 0.22mi - 2:00(9:08/mi) 129/137bpm [1178b/mi] 24cal 6.57/7.12mph
5) 0.08mi - 1:00(12:27/mi) 124/131bpm [1544b/mi] 11cal 4.82/6.37mph
6) 0.22mi - 2:00(8:57/mi) 135/148bpm [1207b/mi] 25cal 6.71/6.35mph
7) 0.07mi - 1:00(13:49/mi) 138/149bpm [1907b/mi] 13cal 4.34/6.37mph
8) 0.23mi - 2:00(8:35/mi) 139/146bpm [1192b/mi] 26cal 6.99/7.26mph
9) 0.08mi - 1:00(12:49/mi) 135/145bpm [1731b/mi] 12cal 4.68/7.26mph
10) 0.24mi - 2:00(8:22/mi) 137/149bpm [1147b/mi] 26cal 7.16/7.22mph
11) 0.08mi - 1:00(12:43/mi) 140/150bpm [1781b/mi] 12cal 4.72/7.14mph
12) 0.23mi - 2:00(8:47/mi) 140/147bpm [1231b/mi] 25cal 6.82/6.93mph
13) 0.08mi - 1:00(12:28/mi) 135/146bpm [1683b/mi] 12cal 4.81/6.93mph
14) 0.24mi - 2:00(8:21/mi) 137/146bpm [1144b/mi] 25cal 7.19/7.2mph
15) 0.08mi - 1:00(13:15/mi) 140/149bpm [1856b/mi] 13cal 4.53/7.2mph
16) 0.24mi - 2:00(8:17/mi) 140/146bpm [1160b/mi] 26cal 7.24/7.49mph
17) 0.07mi - 1:00(13:35/mi) 133/146bpm [1806b/mi] 11cal 4.42/7.22mph
18) 0.37mi - 5:00(13:28/mi) 109/117bpm [1467b/mi] 37cal 4.46/5.36mph
19) 0.02mi - 20(13:14/mi) 106/107bpm [1403b/mi] 2cal 4.53/4.7mph

5:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 5:00 20

Pace

46%

17%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:45	1:45	13:58	95 89-104	1328	116 98-126	7/4
0.25	3:23	1:38	13:06	92 87-100	1205	122 118-126	0/14
0.38	5:04	1:41	13:26	100 92-110	1343	124 120-154	3/3
0.50	6:14	1:11	9:25	125 110-132	1177	150 148-156	2/4
0.63	7:27	1:13	9:41	133 127-135	1287	142 124-156	2/3
0.75	8:43	1:16	10:05	118 103-131	1191	139 116-156	4/3
0.88	9:53	1:10	9:20	134 131-136	1252	150 148-152	4/4
1.00	11:16	1:23	11:05	122 114-131	1353	132 122-154	4/10
1.13	12:25	1:09	9:13	135 123-145	1245	153 150-158	4/1
1.25	13:50	1:25	11:16	142 125-149	1600	134 114-156	5/1
1.38	14:58	1:09	9:08	131 119-144	1197	144 110-158	6/1
1.50	16:02	1:04	8:34	145 144-146	1241	154 150-156	1/2
1.63	17:26	1:23	11:08	130 120-143	1447	132 122-152	3/1
1.75	18:32	1:06	8:47	138 130-145	1211	154 148-158	4/2
1.88	19:49	1:17	10:17	144 130-150	1481	139 122-156	3/1
2.00	21:00	1:11	9:30	136 125-146	1291	153 118-240	9/3
2.13	22:06	1:06	8:49	144 142-146	1269	153 144-158	2/4
2.25	23:25	1:19	10:34	128 117-143	1352	132 122-156	2/1
2.38	24:28	1:02	8:18	138 128-145	1146	154 152-158	1/3
2.50	25:51	1:24	11:10	143 131-149	1597	138 122-154	6/0
2.63	26:55	1:04	8:33	133 122-145	1137	148 120-156	5/2
2.75	27:58	1:03	8:21	146 145-146	1218	155 152-158	0/2
2.88	29:36	1:38	13:07	127 110-146	1665	124 114-152	0/6
3.00	31:23	1:46	14:11	109 105-113	1546	123 114-150	2/3
3.13	33:02	1:39	13:16	111 108-117	1473	122 120-126	1/4
3.22	34:20	1:18	13:05	106 105-108	1386	121 118-122	1/2

Heart

125/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 84m, Range 30m, Flat prediction 34:37

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.7%	9:45
See your biggest climbs

Cadence

137 (240 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	48.3	152	1.9	16:36	8:46
Walk	51.7	121	1.3	17:44	13:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:23	38.82%	More
800m	4:28	9:00	42.22%	More
1km	5:49	9:22	42.29%	More
Mile	9:25	9:25	44.52%	More
5k	32:42	10:32	43.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	43.92
5km	33:01	10:38	43.22
5M	55:35	11:07	41.76
10km	1:10:30	11:21	41.10
10M	1:58:41	11:52	40.34
Half	2:39:29	12:10	39.40
20M	4:13:26	12:40	39.29
Mara	5:40:34	13:00	38.98

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