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Tue 30th Apr 2024 at 7:57pm by ascnjones

Run > General

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Time
34:29
Miles
4.22
Min/mi
8:10
Pacing
65.8%
WAVA
53.24
Stride(cm)
130
Cals
515
Cadence
152
BPM
158
%MHR
92.4
B/mi
1292
Asc(m)
52
Hillscore
3
Surface
Road

Notes & Comments

1) 0.62mi - 5:18(8:32/mi) 122/143bpm [1042b/mi] 64cal
2) 0.5mi - 4:16(8:36/mi) 144/161bpm [1238b/mi] 60cal
3) 0.01mi - 6(10:13/mi) 158/158bpm [1613b/mi] 1cal
4) 0.12mi - 42(5:39/mi) 160/164bpm [905b/mi] 11cal
5) 0.07mi - 1:00(14:50/mi) 160/165bpm [2375b/mi] 15cal
6) 0.25mi - 1:19(5:19/mi) 160/172bpm [851b/mi] 21cal
7) 0.05mi - 1:00(18:14/mi) 159/173bpm [2900b/mi] 14cal
8) 0.37mi - 2:15(6:02/mi) 165/180bpm [996b/mi] 35cal
9) 0.08mi - 1:30(19:06/mi) 160/181bpm [3055b/mi] 23cal
10) 0.5mi - 3:04(6:11/mi) 169/182bpm [1045b/mi] 51cal
11) 0.07mi - 1:30(22:03/mi) 162/182bpm [3571b/mi] 23cal
12) 0.37mi - 2:10(5:49/mi) 170/183bpm [990b/mi] 35cal
13) 0.08mi - 1:30(19:54/mi) 166/183bpm [3304b/mi] 23cal
14) 0.25mi - 1:22(5:29/mi) 163/178bpm [894b/mi] 20cal
15) 0.06mi - 1:00(18:05/mi) 169/181bpm [3057b/mi] 16cal
16) 0.12mi - 38(5:05/mi) 153/165bpm [778b/mi] 9cal
17) 0.06mi - 1:00(16:46/mi) 164/170bpm [2750b/mi] 15cal
18) 0.62mi - 4:38(7:28/mi) 179/193bpm [1336b/mi] 77cal
19) 0.02mi - 9(7:46/mi) 174/174bpm [1352b/mi] 2cal

5:18 4:16 6 42 1:00 1:19 1:00 2:15 1:30 3:04 1:30 2:10 1:30 1:22 1:00 38 1:00 4:38 9

Pace

18%

23%

12%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:45	94 73-116	823	160 154-162	3/1
0.25	2:08	1:03	8:22	124 117-129	1037	156 152-160	2/1
0.38	3:14	1:06	8:44	130 128-132	1136	158 152-166	0/3
0.50	4:20	1:06	8:47	131 129-135	1152	157 150-162	0/4
0.63	5:21	1:01	8:09	137 130-143	1118	162 156-172	0/1
0.75	6:23	1:02	8:18	139 136-140	1153	156 154-160	5/0
0.88	7:31	1:08	9:05	138 136-139	1253	159 152-166	5/2
1.00	8:36	1:05	8:38	146 139-150	1259	156 152-160	6/0
1.13	9:39	1:03	8:27	156 151-160	1318	159 156-164	5/0
1.25	10:23	43	5:47	160 157-164	927	172 160-184	1/3
1.38	11:41	1:18	10:24	156 146-165	1622	147 104-176	0/3
1.50	12:20	39	5:12	160 154-166	832	167 162-170	0/2
1.63	13:43	1:23	11:03	157 132-173	1736	128 100-170	1/2
1.75	14:27	44	5:53	150 137-161	883	161 158-166	2/0
1.88	15:11	44	5:55	170 161-176	1005	161 158-164	5/1
2.00	16:00	48	6:26	178 176-181	1146	165 160-170	0/3
2.13	17:49	1:49	14:35	154 138-181	2247	125 86-170	3/1
2.25	18:34	45	6:01	165 155-170	992	160 156-164	0/5
2.38	19:17	43	5:43	171 168-175	979	163 160-166	1/1
2.50	20:04	47	6:18	178 173-181	1121	159 156-162	1/0
2.63	21:43	1:38	13:08	170 146-182	2231	122 92-164	2/2
2.75	22:39	57	7:32	149 137-167	1123	159 96-178	5/0
2.88	23:26	47	6:12	174 168-179	1079	166 164-168	0/4
3.00	24:08	43	5:42	182 179-183	1037	165 160-170	1/4
3.13	25:52	1:44	13:51	160 136-183	2216	123 102-174	0/3
3.25	26:36	44	5:50	162 147-173	944	169 164-178	3/2
3.38	27:43	1:07	9:00	176 166-181	1583	149 106-170	0/3
3.50	28:36	53	7:04	154 148-163	1088	155 104-190	2/1
3.63	30:06	1:30	11:56	163 153-169	1945	136 98-182	2/1
3.75	31:02	56	7:25	177 169-182	1312	159 156-164	4/0
3.88	31:59	57	7:38	189 182-193	1444	159 156-162	4/0
4.00	32:56	57	7:36	184 178-190	1399	159 154-162	4/0
4.13	33:48	53	7:01	175 173-178	1227	158 154-162	0/3
4.22	34:30	42	7:34	175 173-177	1324	159 158-162	1/1

Heart

158/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 52m, Range 20m, Flat prediction 34:21

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.6%	8:14
13 1.8%	8:23
See your biggest climbs

Cadence

152 (190 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.6	162	3.9	27:48	7:06
Walk	19.4	104	0.3	6:42	22:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:17	5:11	59.21%	More
800m	3:04	6:10	57.32%	More
1km	4:12	6:45	54.76%	More
Mile	7:23	7:23	53.56%	More
5k	24:59	8:02	53.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:30	7:30	52.70
5km	24:56	8:02	53.88
5M	41:16	8:15	52.83
10km	51:58	8:22	52.35
10M	1:26:03	8:36	52.19
Half	1:54:34	8:45	51.44
20M	2:59:25	8:58	52.05
Mara	3:58:53	9:07	52.13

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