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Wed 8th May 2024 at 9:25am by Goofee

Run > General

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Time
51:09
Miles
5.40
Min/mi
9:28
Pacing
89.7%
WAVA
54.98
Stride(cm)
106
Cals
701
Cadence
161
BPM
142
%MHR
83.3
B/mi
1342
Asc(m)
113
Hillscore
8
Surface
Road

Notes & Comments

50 minutes at 8:47-9:39/mi, ran to feel hoping the average would be within range. Sore R hip and hamstring, probably due to extreme change in strength and flexibility work. Will monitor, may have to change plan.

1) 0.62mi - 5:42(9:10/mi) 134/144bpm [1229b/mi] 74cal 6.54/6.87mph
2) 0.62mi - 5:34(8:57/mi) 142/145bpm [1272b/mi] 78cal 6.7/6.91mph
3) 0.62mi - 5:20(8:35/mi) 142/144bpm [1219b/mi] 74cal 6.99/7.41mph
4) 0.62mi - 5:37(9:02/mi) 142/145bpm [1282b/mi] 78cal 6.64/6.95mph
5) 0.62mi - 5:41(9:09/mi) 140/144bpm [1281b/mi] 76cal 6.56/6.74mph
6) 0.62mi - 6:12(9:59/mi) 144/150bpm [1438b/mi] 86cal 6.01/6.49mph
7) 0.62mi - 6:32(10:32/mi) 143/154bpm [1505b/mi] 89cal 5.7/6.41mph
8) 0.62mi - 6:12(9:59/mi) 145/154bpm [1447b/mi] 85cal 6.01/6.32mph
9) 0.43mi - 4:19(9:57/mi) 147/156bpm [1464b/mi] 61cal 6.03/7.12mph

5:42 5:34 5:20 5:37 5:41 6:12 6:32 6:12 4:19

Pin Map

0mi in 0

Pace

52%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:09	122 104-135	1116	161 160-162	6/1
0.50	4:34	2:17	9:09	139 136-144	1271	162 160-164	7/1
0.75	6:50	2:16	9:04	142 141-144	1288	161 160-162	6/1
1.00	9:08	2:17	9:09	141 140-142	1290	162 160-164	3/4
1.25	11:20	2:12	8:48	144 142-145	1266	162 160-164	5/4
1.50	13:30	2:10	8:41	142 140-144	1234	162 160-164	0/8
1.75	15:35	2:05	8:21	141 140-144	1177	163 160-166	0/17
2.00	17:48	2:13	8:52	143 141-145	1268	163 162-164	2/10
2.25	20:02	2:14	8:56	141 138-143	1259	163 162-164	1/6
2.50	22:20	2:18	9:12	142 139-144	1305	162 160-164	1/6
2.75	24:38	2:18	9:12	138 136-140	1269	162 160-164	1/6
3.00	26:54	2:16	9:04	140 138-142	1268	162 160-164	0/9
3.25	29:17	2:24	9:34	143 140-145	1369	161 156-162	4/4
3.50	31:46	2:29	9:55	146 144-148	1449	161 160-164	9/0
3.75	34:19	2:32	10:10	142 141-144	1443	161 158-162	6/3
4.00	37:17	2:58	11:53	144 138-153	1711	156 150-166	20/2
4.25	39:40	2:24	9:34	143 139-145	1368	160 158-162	4/5
4.50	42:06	2:26	9:44	143 140-148	1392	160 158-162	3/3
4.75	44:33	2:27	9:46	144 141-147	1407	160 158-162	4/3
5.00	47:08	2:35	10:22	147 140-156	1524	159 148-166	14/4
5.25	49:50	2:41	10:45	148 144-154	1591	160 152-164	12/4
5.40	51:09	1:19	8:36	145 142-147	1247	163 162-164	0/8

Heart

142/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 113m, Range 64m, Flat prediction 50:22

Elevation Graph

Biggest Climbs (m)	Min/mi
20 11.2%	11:02
16 1.4%	9:08
12 1.5%	10:01
10 6.0%	11:03
10 7.0%	11:32
See your biggest climbs

Cadence

161 (166 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.5	161	5.2	48:21	9:19
Walk	5.5	153	0.2	2:48	13:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	43.08%	More
800m	4:11	8:25	50.25%	More
1km	5:16	8:29	51.99%	More
Mile	8:38	8:38	53.93%	More
5k	27:53	8:58	56.94%	More
5 miles	47:08	9:26	55.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:34	8:34	54.37
5km	28:28	9:10	55.76
5M	47:09	9:26	55.02
10km	59:21	9:33	54.67
10M	1:38:17	9:50	54.68
Half	2:10:52	9:59	53.98
20M	3:24:56	10:15	54.62
Mara	4:32:50	10:25	54.71

Bespoke Fields

Amend your bespoke fields

Fetch Miles

8:36	From the top of Tilehurst
8:57	All down Overdown

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