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Fri 19th Apr 2024 at 12:07pm by Giles

Run > General

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Time
30:01
Miles
3.57
Min/mi
8:24
Pacing
88.9%
WAVA
56.14
Stride(cm)
101
Cals
354
Cadence
189
BPM
132
%MHR
77.2
B/mi
1110
Asc(m)
149
Hillscore
7
Surface
Road

Notes & Comments

1) 0.62mi - 5:40(9:07/mi) 116/130bpm [1058b/mi] 54cal 6.57/7.26mph
2) 0.62mi - 5:13(8:24/mi) 128/133bpm [1076b/mi] 59cal 7.14/7.49mph
3) 0.62mi - 5:26(8:44/mi) 136/144bpm [1189b/mi] 67cal 6.86/7.35mph
4) 0.62mi - 5:03(8:08/mi) 137/142bpm [1114b/mi] 63cal 7.38/7.89mph
5) 0.62mi - 4:50(7:47/mi) 141/147bpm [1097b/mi] 65cal 7.71/8.12mph
6) 0.46mi - 3:48(8:18/mi) 137/144bpm [1138b/mi] 46cal 7.23/7.89mph

5:40 5:13 5:26 5:03 4:50 3:48

Pace

97%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	8:58	99 76-123	888	184 134-188	3/7
0.25	2:13	1:06	8:48	125 122-128	1100	185 182-188	5/2
0.38	3:17	1:04	8:32	125 124-127	1066	186 182-190	10/4
0.50	4:20	1:03	8:22	126 124-130	1054	188 182-190	5/1
0.63	5:42	1:22	10:55	109 92-123	1190	183 124-190	2/2
0.75	6:42	1:00	8:04	122 111-128	983	190 186-194	8/5
0.88	7:49	1:06	8:50	128 126-132	1130	189 186-192	8/5
1.00	8:53	1:05	8:39	129 128-132	1116	189 188-192	4/8
1.13	9:53	1:00	7:57	129 124-132	1025	188 186-190	3/24
1.25	10:57	1:04	8:28	131 130-133	1110	188 182-192	8/16
1.38	11:58	1:01	8:10	136 132-142	1112	188 186-190	24/6
1.50	13:01	1:04	8:28	133 130-138	1127	189 188-192	9/4
1.63	14:03	1:02	8:13	134 131-138	1100	190 188-190	7/8
1.75	15:17	1:14	9:49	140 137-144	1375	187 174-192	8/10
1.88	16:25	1:08	9:04	135 131-137	1223	188 154-194	11/13
2.00	17:25	1:00	7:59	134 128-138	1071	188 180-192	5/14
2.13	18:24	59	7:53	136 132-141	1071	188 182-192	17/7
2.25	19:21	57	7:36	138 133-142	1049	192 188-194	6/11
2.38	20:25	1:05	8:38	140 135-142	1209	190 188-192	10/5
2.50	21:30	1:05	8:38	139 137-142	1201	188 186-190	16/5
2.63	22:28	58	7:41	138 134-141	1060	189 184-192	8/21
2.75	23:24	57	7:32	139 136-143	1048	192 190-194	15/3
2.88	24:27	1:03	8:24	142 136-144	1193	191 190-194	6/8
3.00	25:24	56	7:31	144 140-147	1084	194 192-196	9/12
3.13	26:21	58	7:41	144 141-146	1107	191 176-194	15/10
3.25	27:23	1:02	8:13	139 132-144	1142	188 186-192	3/14
3.38	28:26	1:03	8:21	132 129-138	1103	190 188-192	10/6
3.50	29:28	1:02	8:17	140 136-143	1159	190 188-192	9/11
3.57	30:01	33	8:30	136 134-139	1157	189 184-192	7/7

Heart

132/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 149m, Range 39m, Flat prediction 30:17

Elevation Graph

Biggest Climbs (m)	Min/mi
20 15.0%	7:18
14 5.1%	7:27
13 12.7%	8:00
12 4.4%	8:50
11 7.3%	8:20
See your biggest climbs

Cadence

189 (196 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	188	3.6	29:42	8:20
Walk	0.2	136	0	4	28:27
Still	0.8	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:32	44.04%	More
800m	3:51	7:44	50.40%	More
1km	4:49	7:45	52.47%	More
Mile	7:57	7:57	53.99%	More
5k	26:01	8:22	56.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:47	7:47	55.16
5km	25:54	8:20	56.41
5M	42:54	8:35	55.46
10km	54:01	8:42	55.00
10M	1:29:26	8:57	54.91
Half	1:59:05	9:05	54.15
20M	3:06:29	9:19	54.79
Mara	4:08:17	9:29	54.87

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