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Mon 29th Apr 2024 at 11:34am by Night-owl

Run > General

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Time
24:13
Miles
2.17
Min/mi
11:10
Pacing
96.6%
WAVA
49.11
Stride(cm)
82
Cals
228
Cadence
176
BPM
138
%MHR
72
B/mi
1535
Asc(m)
53
Hillscore
1
Surface
Road

Notes & Comments

1 comments

RHR 58

B12 injection this morning

Had a few drinks last night feel OK. Run was hard decided against run walk but kept it short

) 1mi - 11:15(11:15/mi) 131/145bpm [1474b/mi] 100cal 5.33/5.68mph
2) 1mi - 11:03(11:03/mi) 147/153bpm [1625b/mi] 109cal 5.43/5.72mph
3) 0.17mi - 1:55(11:16/mi) 150/158bpm [1690b/mi] 19cal 5.32/5.74mph

TE 3.2
Recovery 21 hours

3 night shifts this week and back to work after a week off so will be tough

11:15 11:03 1:55

Fenland Flier
Short steady runs and a little increase where possible is ideal. I hope your 3 night shifts go well.

Pace

23%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	44	44	11:50	111 93-133	1313	167 124-182	0/1
0.13	1:26	42	11:07	121 117-126	1346	178 176-180	0/0
0.19	2:07	41	10:57	122 120-123	1335	177 176-178	0/1
0.25	2:48	41	11:01	122 121-124	1344	177 176-178	0/2
0.31	3:31	42	11:15	123 123-124	1385	179 176-180	6/0
0.38	4:08	38	10:02	124 122-126	1245	178 176-180	0/6
0.44	4:51	42	11:19	128 122-135	1449	177 176-178	0/3
0.50	5:33	42	11:16	136 135-137	1533	176 174-176	2/4
0.56	6:15	42	11:08	138 137-139	1536	177 176-178	1/0
0.63	6:57	43	11:20	138 136-138	1565	176 174-178	2/3
0.69	7:43	46	12:19	140 137-141	1725	177 176-180	1/2
0.75	8:27	43	11:32	139 137-140	1604	176 174-176	4/2
0.81	9:10	43	11:31	137 137-138	1579	176 176-178	2/2
0.88	9:52	42	11:14	140 137-143	1573	177 176-180	6/0
0.94	10:33	41	11:03	141 140-142	1558	178 178-178	0/6
1.00	11:14	41	10:53	143 141-144	1556	176 176-178	5/0
1.06	11:55	41	10:51	143 141-145	1551	178 176-180	4/0
1.13	12:37	42	11:06	143 142-144	1588	176 174-178	2/3
1.19	13:19	42	11:18	144 143-146	1627	176 176-178	5/1
1.25	14:02	43	11:35	145 144-147	1679	176 172-178	0/11
1.31	14:45	42	11:16	146 144-147	1645	176 176-176	6/1
1.38	15:27	42	11:18	148 148-149	1673	176 174-178	1/1
1.44	16:09	42	11:15	147 147-149	1654	176 174-176	1/2
1.50	16:51	42	11:13	145 144-147	1626	176 174-178	3/1
1.56	17:32	40	10:46	146 144-147	1572	177 176-178	1/5
1.63	18:13	41	10:58	147 146-148	1613	178 176-178	5/0
1.69	18:53	40	10:42	145 143-147	1552	178 174-184	2/2
1.75	19:34	41	10:49	148 146-150	1601	177 176-178	1/2
1.81	20:14	40	10:46	149 147-150	1604	176 176-178	2/2
1.88	20:55	42	11:05	148 146-150	1640	177 176-178	2/2
1.94	21:37	41	11:02	150 149-151	1656	178 176-180	3/2
2.00	22:17	41	10:50	151 150-152	1635	177 174-178	0/2
2.06	23:00	42	11:16	152 151-153	1713	178 178-180	4/2
2.13	23:43	43	11:31	152 148-158	1750	166 126-180	0/1
2.17	24:13	30	11:11	150 149-150	1677	177 176-178	1/2

Heart

138/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 19m, Flat prediction 24:16

Elevation Graph

Biggest Climbs (m)	Min/mi
10 4.0%	10:50
See your biggest climbs

Cadence

176 (184 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	177	2.2	24:03	11:08
Walk	0.7	125	0	10	15:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:40	10:44	38.11%	More
800m	5:23	10:50	41.98%	More
1km	6:47	10:55	43.33%	More
Mile	11:02	11:02	45.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:18	10:18	48.44
5km	35:58	11:35	48.47
5M	1:00:47	12:09	46.87
10km	1:17:15	12:26	46.21
10M	2:10:32	13:03	45.13
Half	2:55:48	13:25	43.80
20M	4:40:19	14:01	43.32
Mara	6:17:32	14:25	42.66

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