Wed 24th Apr 2024 at 7:02pm by Poncho

Run > General

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Time
44:22
Miles
4.64
Min/mi
9:34
Pacing
30.5%
WAVA
50.99
Stride(cm)
108
Cals
576
Cadence
156
BPM
143
B/mi
1371
Asc(m)
84
Surface
Road

Notes & Comments

1) 1mi - 9:36(9:36/mi) 136/152bpm [1306b/mi] 124cal
2) 1mi - 9:14(9:14/mi) 147/159bpm [1357b/mi] 125cal
3) 1mi - 9:34(9:34/mi) 148/156bpm [1417b/mi] 130cal
4) 1mi - 9:51(9:51/mi) 144/155bpm [1419b/mi] 119cal
5) 0.64mi - 6:06(9:32/mi) 147/156bpm [1401b/mi] 78cal

9:36 9:14 9:34 9:51 6:06

Pace

68%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:10	1:10	9:18	116 87-139	1080	155 106-164
0.25	2:28	1:18	10:24	138 137-141	1435	157 152-162
0.38	3:42	1:14	9:56	138 134-139	1371	160 156-162
0.50	5:02	1:20	10:36	133 128-136	1410	156 152-160
0.63	6:10	1:09	9:09	143 137-150	1309	160 158-162
0.75	7:19	1:08	9:05	144 141-146	1308	160 158-162
0.88	12:13	4:54 +4:05	39:13	125 101-145	4903	161 158-164
1.00	13:42	1:29	11:54	146 141-152	1737	159 158-160
1.13	14:52	1:10	9:17	146 144-148	1354	160 158-162
1.25	16:01	1:09	9:13	149 148-151	1373	160 158-162
1.38	17:10	1:09	9:11	148 145-153	1359	158 156-160
1.50	18:16	1:06	8:51	148 143-151	1309	157 154-160
1.63	19:42	1:26 +19	11:27	140 136-151	1603	159 156-162
1.75	20:56	1:14	9:54	144 141-148	1425	156 154-158
1.88	22:03	1:07	8:59	147 144-150	1320	155 154-158
2.00	23:15	1:12	9:34	154 148-159	1472	155 154-158
2.13	24:28	1:12	9:39	151 150-153	1458	155 152-158
2.25	25:39	1:12	9:33	150 146-154	1432	154 152-158
2.38	26:50	1:10	9:24	149 143-156	1400	155 152-158
2.50	28:01	1:12	9:32	151 148-156	1440	156 154-158
2.63	29:42	1:41 +28	13:28	150 140-154	2020	155 154-158
2.75	30:52	1:10	9:17	145 142-151	1346	157 156-160
2.88	32:02	1:10	9:20	147 143-151	1371	158 154-162
3.00	33:17	1:16	10:05	143 139-150	1442	156 152-160
3.13	34:31	1:14	9:51	146 143-149	1438	154 150-158
3.25	36:12	1:40 +23	13:24	145 138-155	1942	155 150-158
3.38	37:33	1:21 +8	10:50	149 145-152	1614	151 102-158
3.50	38:47	1:15	9:56	147 144-150	1461	154 148-158
3.63	40:00	1:12	9:38	151 150-154	1454	155 152-156
3.75	42:18	2:18 +1:07	18:25	131 120-148	2412	157 154-160
3.88	43:31	1:13	9:47	142 133-147	1390	156 152-160
4.00	44:47	1:16	10:06	146 141-152	1475	154 152-158
4.13	46:00	1:13	9:43	151 147-156	1466	156 154-160
4.25	47:11	1:11	9:29	147 144-151	1394	156 154-158
4.38	48:22	1:11	9:28	147 144-150	1390	155 154-156
4.50	49:32	1:10	9:23	144 141-146	1352	155 152-156
4.63	50:45	1:13	9:43	146 142-152	1419	154 152-156
4.64	50:53	8	9:23	149 149-149	1397	152 152-152

Heart

143/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

156 (164 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.5	156	4.6	44:21	10:52
Walk	0.9	104	0	31	1:19:20
Still	0.1	-	-	2	-
Pause	10.5	-	-	5:59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:00	37.64%	More
800m	4:31	9:05	44.05%	More
1km	5:39	9:06	45.77%	More
Mile	9:25	9:25	46.67%	More
5k	31:57	10:17	46.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:43	8:43	50.43
5km	29:00	9:20	51.61
5M	48:01	9:36	50.81
10km	1:00:28	9:44	50.41
10M	1:40:08	10:01	50.35
Half	2:13:18	10:11	49.67
20M	3:28:45	10:26	50.26
Mara	4:37:56	10:36	50.34

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