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Tue 30th Apr 2024 at 7:14pm by Old Man

Run > General

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Time
50:41
Miles
4.00
Min/mi
12:40
Pacing
77.5%
WAVA
42.19
Stride(cm)
79
Cals
613
Cadence
160
BPM
141
%MHR
79.3
B/mi
1788
Asc(m)
172
Surface
Road

Notes & Comments

Claire and I were on new runners but we combined them with her usual group and just regrouped every ½m or so

Back stiff at the end but no where near as bad as two weeks ago

1) 1mi - 12:12(12:12/mi) 135/152bpm [1646b/mi] 141cal 4.92/5.55mph
2) 1mi - 12:56(12:56/mi) 137/146bpm [1773b/mi] 152cal 4.64/5.11mph
3) 1mi - 12:41(12:41/mi) 144/153bpm [1826b/mi] 154cal 4.73/5.16mph
4) 1mi - 12:51(12:51/mi) 150/163bpm [1927b/mi] 166cal 4.67/5.01mph
5) 0mi - 2(9:47/mi) 156/156bpm [1525b/mi] 6.14/4.57mph

12:12 12:56 12:41 12:51 2

Pin Map

0mi in 0

Pace

91%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:28	1:28	11:41	127 84-151	1485	164 118-174	0/2
0.25	2:54	1:26	11:27	138 132-141	1581	164 160-166	0/2
0.38	4:27	1:34	12:31	138 133-142	1726	162 158-166	2/2
0.50	5:55	1:27	11:38	140 138-141	1629	164 164-164	16/3
0.63	7:25	1:30	11:59	138 136-141	1654	162 160-164	4/14
0.75	8:58	1:33	12:23	134 130-138	1660	160 158-162	4/12
0.88	10:35	1:37	12:56	134 132-137	1734	161 160-162	13/15
1.00	12:10	1:36	12:45	136 135-137	1734	160 158-162	9/7
1.13	14:05	1:55 +13	15:21	131 127-136	2010	159 158-162	14/8
1.25	15:41	1:36	12:46	136 134-138	1737	160 158-162	11/4
1.38	17:20	1:38	13:08	142 137-146	1865	159 156-162	7/6
1.50	18:59	1:39	13:13	141 138-142	1864	159 156-162	5/6
1.63	21:21	2:22 +50	18:57	131 124-142	2483	159 118-166	4/6
1.75	22:56	1:35	12:38	135 125-140	1705	161 158-164	3/17
1.88	24:29	1:34	12:29	142 140-143	1772	160 158-160	19/4
2.00	26:19	1:50 +8	14:36	142 139-145	2074	156 118-160	6/3
2.13	27:54	1:36	12:46	142 139-147	1812	161 158-164	3/9
2.25	29:32	1:37	12:58	142 140-144	1841	159 158-162	6/4
2.38	31:41	2:10 +36	17:18	139 130-147	2404	158 118-164	5/2
2.50	33:13	1:32	12:18	148 146-151	1820	161 158-164	2/5
2.63	34:49	1:36	12:46	146 144-148	1864	160 158-162	6/13
2.75	37:10	2:21 +49	18:50	139 125-153	2617	152 118-166	8/7
2.88	38:50	1:40	13:20	144 138-150	1920	160 158-162	7/5
3.00	40:24	1:33	12:27	149 146-153	1855	160 158-164	4/11
3.13	42:32	2:08 +32	17:03	143 132-151	2439	160 158-162	12/7
3.25	44:08	1:37	12:53	147 142-152	1893	162 158-164	12/13
3.38	45:44	1:36	12:46	148 144-151	1890	161 158-164	4/5
3.50	48:02	2:18 +45	18:26	147 134-163	2708	163 160-166	0/3
3.63	49:41	1:39	13:10	150 141-154	1974	160 152-164	12/4
3.75	51:17	1:36	12:50	157 152-162	2014	159 156-160	8/8
3.88	52:54	1:37	12:55	155 151-162	2001	160 158-162	6/8
4.00	54:31	1:37	12:58	156 152-162	2022	160 158-162	17/2

Heart

141/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 172m, Range 27m, Flat prediction 50:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

160 (174 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.5	161	4	50:17	13:12
Walk	3.4	118	0	1:55	1:58:07
Still	0.0	-	-	1	-
Pause	4.1	-	-	2:20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:50	11:23	31.93%	More
800m	5:48	11:40	37.39%	More
1km	7:20	11:47	38.64%	More
Mile	12:10	12:10	39.64%	More
5k	42:18	13:37	38.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:53	10:53	44.30
5km	38:17	12:19	42.94
5M	1:04:56	12:59	41.45
10km	1:22:38	13:18	40.77
10M	2:20:09	14:01	39.85
Half	3:09:08	14:26	38.83
20M	5:02:30	15:08	38.47
Mara	6:48:13	15:35	38.02

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