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Wed 17th Apr 2024 at 8:44am by Jock Itch

Run > General

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Time
30:03
Miles
4.01
Min/mi
7:30
Pacing
93.9%
WAVA
65.28
Stride(cm)
127
Cals
462
Cadence
169
BPM
144
%MHR
75.6
B/mi
1077
Asc(m)
195
Hillscore
10
Surface
Road

Notes & Comments

1) 1mi - 7:23(7:23/mi) 131/144bpm [968b/mi] 106cal
2) 1mi - 7:33(7:33/mi) 144/153bpm [1088b/mi] 120cal
3) 1mi - 7:29(7:29/mi) 152/160bpm [1136b/mi] 113cal
4) 1mi - 7:34(7:34/mi) 150/157bpm [1135b/mi] 122cal
5) 0.01mi - 3(6:09/mi) 139/139bpm [855b/mi] 1cal

7:23 7:33 7:29 7:34 3

Pin Map

0mi in 0

Pace

21%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	55	55	7:20	108 91-118	792	169 166-172	0/1
0.25	1:50	55	7:23	125 120-129	923	167 164-170	0/22
0.38	2:45	55	7:19	135 130-137	987	168 166-168	11/6
0.50	3:41	56	7:27	134 133-138	999	167 164-172	7/10
0.63	4:36	55	7:21	136 134-139	999	169 166-172	2/1
0.75	5:29	53	7:05	137 133-139	970	167 164-170	3/9
0.88	6:28	59	7:49	138 134-142	1078	169 168-174	5/1
1.00	7:24	56	7:27	139 134-143	1036	168 166-170	4/8
1.13	8:18	54	7:13	141 139-143	1019	169 168-170	7/5
1.25	9:22	1:04	8:32	143 140-145	1221	169 168-172	7/5
1.38	10:18	56	7:28	139 137-141	1038	169 168-170	9/3
1.50	11:15	57	7:40	139 136-146	1065	169 168-170	5/1
1.63	12:13	57	7:40	148 146-150	1134	170 168-174	3/6
1.75	13:07	54	7:10	149 147-153	1067	170 168-174	8/3
1.88	14:00	54	7:10	147 145-149	1053	167 166-170	3/10
2.00	14:57	56	7:32	148 145-151	1114	169 166-172	12/5
2.13	15:52	55	7:21	150 148-153	1102	169 162-174	2/11
2.25	16:47	55	7:22	147 142-151	1083	172 168-174	3/14
2.38	17:49	1:02	8:14	149 141-156	1226	171 168-174	30/0
2.50	18:43	54	7:16	152 150-155	1104	170 166-172	5/12
2.63	19:38	54	7:14	150 149-152	1086	172 170-174	9/5
2.75	20:33	55	7:19	155 152-157	1135	171 168-172	7/6
2.88	21:29	56	7:28	156 152-160	1166	168 166-170	0/16
3.00	22:26	57	7:37	155 150-159	1179	170 168-172	3/11
3.13	23:20	54	7:15	150 148-153	1087	170 168-174	9/6
3.25	24:14	54	7:13	149 145-154	1076	170 168-174	8/4
3.38	25:11	57	7:36	149 143-154	1133	171 168-174	1/10
3.50	26:07	55	7:23	151 148-157	1115	171 168-174	14/1
3.63	27:08	1:01	8:10	152 150-154	1241	169 166-172	3/11
3.75	28:05	57	7:34	148 146-150	1120	171 168-172	11/0
3.88	29:02	57	7:38	150 147-152	1145	169 168-172	6/6
4.00	30:00	58	7:44	147 139-153	1136	169 168-170	7/4
4.01	30:03	3	8:01	139 139-139	1115	168 168-168	0/0

Heart

144/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 195m, Range 39m, Flat prediction 30:01

Elevation Graph

Biggest Climbs (m)	Min/mi
39 11.2%	7:51
18 7.3%	7:23
14 8.8%	7:34
11 5.8%	7:13
11 4.0%	7:30
11 7.1%	7:24
See your biggest climbs

Cadence

169 (174 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	4	30:03	7:30
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	48.54%	More
800m	3:35	7:12	56.00%	More
1km	4:31	7:16	57.82%	More
Mile	7:21	7:21	60.34%	More
5k	23:11	7:28	65.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	63.31
5km	23:00	7:24	65.61
5M	37:52	7:34	64.98
10km	47:34	7:39	64.64
10M	1:18:19	7:50	64.94
Half	1:43:57	7:56	64.27
20M	2:41:59	8:06	65.36
Mara	3:34:59	8:12	65.66

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