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Wed 1st May 2024 at 6:55am by Abi G

Run > Steady-State

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Time
34:01
Miles
4.11
Min/mi
8:17
Pacing
81.9%
WAVA
61.91
Stride(cm)
107
Cals
435
Cadence
182
BPM
137
%MHR
74
B/mi
1132
Asc(m)
56
Hillscore
3
Surface
Road

Notes & Comments

Early 3MX Run with Coach Don on bike support 🚲

1) 1mi - 8:47(8:47/mi) 121/148bpm [1062b/mi] 107cal
2) 1mi - 8:16(8:16/mi) 139/155bpm [1148b/mi] 103cal
3) 1mi - 8:18(8:18/mi) 142/149bpm [1178b/mi] 106cal
4) 1mi - 7:52(7:52/mi) 150/162bpm [1181b/mi] 107cal
5) 0.11mi - 49(7:38/mi) 156/157bpm [1191b/mi] 12cal

8:47 8:16 8:18 7:52 49

Pin Map

0mi in 0

Pace

11%

70%

17%

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	8:52	85 56-100	754	176 174-180	2/0
0.25	2:15	1:08	9:04	118 97-125	1069	175 172-178	2/0
0.38	3:20	1:06	8:46	125 123-127	1096	176 174-180	2/0
0.50	4:28	1:08	9:01	122 116-127	1101	178 176-180	2/0
0.63	5:30	1:02	8:14	122 120-124	1004	179 178-180	1/0
0.75	6:34	1:04	8:35	125 120-130	1073	181 176-188	0/2
0.88	7:38	1:04	8:33	132 127-137	1129	181 180-184	2/0
1.00	8:47	1:09	9:09	142 137-149	1299	182 180-184	3/0
1.13	9:52	1:05	8:38	151 149-152	1304	183 180-184	7/0
1.25	10:56	1:05	8:38	154 152-155	1330	182 176-186	8/0
1.38	12:04	1:07 +3	8:58	143 138-153	1283	180 174-184	10/0
1.50	13:03	1:00	7:58	137 136-138	1091	182 180-184	1/4
1.63	14:04	1:01	8:04	134 131-136	1081	181 176-184	1/2
1.75	15:07	1:03	8:20	135 131-137	1125	183 180-184	0/6
1.88	16:07	1:00	8:03	130 123-135	1046	178 172-184	1/2
2.00	17:07	1:00	7:59	130 122-137	1037	184 182-186	0/10
2.13	18:08	1:01	8:11	137 134-140	1122	184 182-186	0/6
2.25	19:10	1:02	8:16	135 129-138	1115	183 180-186	0/2
2.38	20:12	1:02	8:18	139 135-142	1154	184 182-186	0/2
2.50	21:15	1:03	8:23	143 139-145	1199	184 182-186	0/3
2.63	22:16	1:01	8:06	144 142-145	1166	184 182-186	0/1
2.75	23:18	1:02	8:19	145 141-147	1205	183 180-186	0/0
2.88	24:22	1:04	8:28	145 141-146	1229	184 182-186	1/1
3.00	25:24	1:02	8:17	146 144-149	1211	183 180-184	1/3
3.13	26:25	1:01	8:09	144 142-148	1174	184 182-186	1/1
3.25	27:29	1:04	8:29	151 148-154	1281	184 184-186	3/0
3.38	29:17	1:48 +46	14:23	148 134-154	2128	185 182-192	4/2
3.50	30:13	57	7:35	138 128-148	1045	190 182-196	7/0
3.63	31:07	53	7:07	153 146-159	1089	185 182-190	0/6
3.75	32:07	1:00	7:59	159 157-161	1270	185 176-188	4/1
3.88	33:04	57	7:38	155 150-161	1184	179 172-188	0/8
4.00	34:02	58	7:48	154 151-156	1200	184 178-186	1/1
4.11	34:51	49	7:42	156 155-157	1202	183 178-186	0/2

Heart

137/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 56m, Range 40m, Flat prediction 33:43

Elevation Graph

Biggest Climbs (m)	Min/mi
32 3.2%	8:42
See your biggest climbs

Cadence

182 (196 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	181	4.1	34:01	8:29
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-
Pause	2.3	-	-	49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:17	51.51%	More
800m	3:45	7:32	54.66%	More
1km	4:44	7:36	56.38%	More
Mile	8:08	8:08	55.66%	More
5k	26:05	8:24	60.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	59.57
5km	25:17	8:08	62.56
5M	41:52	8:22	61.66
10km	52:43	8:29	61.31
10M	1:27:18	8:44	60.88
Half	1:56:14	8:52	59.67
20M	3:02:01	9:06	59.83
Mara	4:02:20	9:15	59.44

Fetch Miles

8:13	Brockers Hill to Three Mile Cross

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