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Tue 30th Apr 2024 at 10:02am by Kazzaf

Run > General

breezy

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Time
51:27
Miles
5.01
Min/mi
10:16
Pacing
85.3%
WAVA
55.47
Stride(cm)
87
Cals
454
Cadence
181
BPM
169
%MHR
84.6
B/mi
1738
Asc(m)
215
Hillscore
5
Surface
Mixed

Notes & Comments

1) 1mi - 10:32(10:32/mi) 153/167bpm [1613b/mi] 88cal
2) 1mi - 10:10(10:10/mi) 169/180bpm [1718b/mi] 89cal
3) 1mi - 10:23(10:23/mi) 173/179bpm [1796b/mi] 93cal
4) 1mi - 10:13(10:13/mi) 176/180bpm [1799b/mi] 91cal
5) 1mi - 10:06(10:06/mi) 180/189bpm [1818b/mi] 93cal
6) 0.01mi - 3(9:17/mi) 184/184bpm [1709b/mi]

Longest run for a few weeks but this felt like such a slog after 3m.
Very hot today and quite windy. Felt ok to start with but last 2m were a real struggle and felt like I was wading through treacle. Stopped a few times in final mile.

Overall fairly pleased as didn’t pay attention to pace.

Hamstring much better but still feeling it. Felt it a bit more than when on treadmill on Sunday.

10:32 10:10 10:23 10:13 10:06 3

Pin Map

0mi in 0

Pace

17%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:45	2:45	11:00	134 93-157	1474	184 178-190	20/2
0.50	5:23	2:38	10:32	156 151-161	1644	181 176-186	13/9
0.75	8:00	2:37	10:27	161 159-163	1682	178 176-182	10/17
1.00	10:32	2:32	10:10	164 162-166	1667	179 176-182	9/13
1.25	13:07	2:35	10:20	167 164-171	1724	181 178-186	21/11
1.50	15:36	2:29	9:55	170 164-179	1687	180 176-184	7/17
1.75	18:06	2:30	10:02	168 165-173	1685	180 176-184	12/15
2.00	21:10	3:04 +29	12:16	171 166-173	2097	181 178-186	10/14
2.25	23:47	2:36	10:26	172 166-175	1793	180 176-184	19/7
2.50	26:20	2:33	10:11	173 172-173	1762	181 178-186	11/17
2.75	28:59	2:39	10:38	173 171-175	1839	181 178-184	22/14
3.00	31:33	2:34	10:17	175 171-178	1801	183 178-186	13/17
3.25	34:06	2:33	10:11	177 175-180	1803	183 180-186	8/16
3.50	36:53	2:47 +11	11:07	178 176-179	1979	182 176-186	13/16
3.75	39:27	2:34	10:17	175 172-180	1799	182 180-184	15/11
4.00	42:20	2:53 +23	11:32	175 170-178	2018	181 126-184	7/17
4.25	45:24	3:04 +28	12:15	177 169-182	2168	181 120-192	17/15
4.50	48:23	3:00 +27	11:58	179 171-184	2143	178 104-186	17/5
4.75	50:54	2:30	10:01	181 175-185	1814	183 180-186	17/13
5.00	53:22	2:28	9:53	183 178-189	1809	184 180-186	9/14
5.01	53:25	3	9:32	184 184-184	1754	182 182-182	0/0

Heart

169/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 215m, Range 42m, Flat prediction 50:50

Elevation Graph

Biggest Climbs (m)	Min/mi
17 5.6%	10:35
14 5.6%	13:11
11 6.2%	10:38
10 7.7%	10:31
See your biggest climbs

Cadence

181 (192 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.1	181	5	51:20	10:16
Walk	3.9	115	0	2:04	4:36:33
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	42.11%	More
800m	4:52	9:47	46.47%	More
1km	6:09	9:53	47.86%	More
Mile	10:06	10:06	49.42%	More
5k	32:23	10:25	53.83%	More
5 miles	53:21	10:40	53.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:44	8:44	57.13
5km	30:25	9:47	57.32
5M	51:20	10:16	55.50
10km	1:05:12	10:30	54.75
10M	1:50:03	11:00	53.53
Half	2:28:06	11:18	52.00
20M	3:55:53	11:48	51.48
Mara	5:17:28	12:07	50.73

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