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Tue 8th Oct 2024 at 4:38pm by Merry Christmas and Happy NewG(rrr)

Run > General
  • Time
    40:29
  • Miles
    4.20
  • Min/mi
    9:38
  • Pacing
    83.1%
  • WAVA
    51.29
  • Stride(cm)
    102
  • Cals
    524
  • Cadence
    164
  • BPM
    150
  • %MHR
    77.8
  • B/mi
    1447
  • Asc(m)
    101
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Late pm run from work. Couldn't out via golf course due to wind turbine delivery, so went down road and a bit of exploring which was fun. Very slow and tired feeling though. Remembered I need to up mileage for Glen Clova half, so need 9 or 10 this weekend. :-) G

1) 1mi - 8:55(8:55/mi) 143/160bpm [1275b/mi] 109cal
2) 1mi - 9:14(9:14/mi) 142/149bpm [1311b/mi] 111cal
3) 1mi - 9:41(9:41/mi) 151/163bpm [1462b/mi] 124cal
4) 1mi - 10:16(10:16/mi) 160/173bpm [1643b/mi] 143cal
5) 0.2mi - 2:23(12:00/mi) 170/174bpm [2041b/mi] 37cal
8:55 9:14 9:41 10:16 2:23

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  • Elev
  • Cadence
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  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:40 1:40 13:18 116 83-141 1543 161 138-174 2/0
0.25 2:47 1:07 8:57 146 136-150 1307 167 150-178 5/1
0.38 3:47 1:00 8:00 157 152-159 1255 172 156-216 1/6
0.50 4:42 55 7:20 156 153-159 1145 165 158-178 0/11
0.63 5:41 59 7:50 147 140-155 1150 166 162-178 0/16
0.75 6:45 1:05 8:38 142 140-146 1225 169 164-180 0/11
0.88 7:50 1:05 8:38 147 146-148 1270 167 160-172 1/3
1.00 8:55 1:05 8:37 148 144-151 1274 165 162-170 2/4
1.13 9:59 1:04 8:35 137 133-143 1176 166 158-176 0/10
1.25 11:05 1:06 8:44 140 137-145 1223 165 162-170 2/4
1.38 12:12 1:08 9:02 143 142-145 1292 165 152-174 0/5
1.50 13:20 1:07 8:59 144 141-145 1294 165 160-170 1/2
1.63 14:26 1:06 8:52 145 142-148 1285 165 162-168 0/10
1.75 15:37 1:10 9:23 139 135-143 1305 166 160-182 4/4
1.88 16:55 1:18 10:25 145 139-149 1509 153 82-170 0/2
2.00 18:09 1:14 9:52 141 135-146 1390 164 154-174 0/2
2.13 19:33 1:25 11:17 138 131-144 1558 149 104-168 1/0
2.25 20:50 1:16 10:10 148 144-152 1505 168 156-242 4/6
2.38 22:01 1:11 9:28 153 145-159 1450 166 160-170 3/1
2.50 23:07 1:06 8:47 155 148-161 1361 163 156-170 0/6
2.63 24:12 1:05 8:40 150 147-153 1300 163 160-166 1/1
2.75 25:16 1:04 8:35 155 152-157 1331 165 162-166 2/0
2.88 26:29 1:13 9:46 156 154-160 1524 167 162-170 3/2
3.00 27:50 1:20 10:44 157 152-163 1684 163 156-168 3/0
3.13 29:22 1:32 12:16 154 144-168 1889 163 104-170 10/0
3.25 30:32 1:10 9:20 164 160-173 1530 164 162-166 7/0
3.38 32:03 1:32 12:14 163 161-167 1995 165 158-168 12/0
3.50 33:18 1:15 9:59 160 158-168 1596 165 158-174 5/3
3.63 34:27 1:09 9:13 156 153-161 1437 163 160-166 1/2
3.75 35:34 1:07 8:56 153 151-154 1368 163 158-170 7/2
3.88 36:49 1:15 10:00 157 148-166 1570 166 164-172 12/0
4.00 38:06 1:17 10:12 170 167-173 1734 170 164-172 12/0
4.13 39:39 1:33 12:24 172 169-174 2132 163 152-172 11/0
4.20 40:29 50 11:23 167 164-170 1902 166 158-172 4/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    150 avge / 174 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    49 6.6% 10:55
    38 4.2% 10:50

  • Cadence Distribution

    164 avge / 242 max Stride Length: 102cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.8 165 4.2 39:36 9:29
    Walk 1.1 99 0 26 19:16
    Still 1.1 - - 26 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:31 45.66% More
    800m 3:55 7:53 51.55% More
    1km 4:58 7:59 53.08% More
    Mile 8:14 8:14 54.30% More
    5k 28:35 9:12 53.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:58 7:58 56.08
    5km 28:46 9:16 52.89
    5M 49:19 9:52 50.33
    10km 1:03:06 10:09 49.16
    10M 1:48:10 10:49 47.44
    Half 2:26:52 11:13 45.90
    20M 3:57:12 11:52 45.04
    Mara 5:22:06 12:18 44.23
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