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Thu 2nd May 2024 at 7:16pm by RRR-CAZ 🇬🇧

Run > Steady-State

breezy
cold

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Time
40:06
Miles
4.36
Min/mi
9:12
Pacing
88.5%
WAVA
55.17
Stride(cm)
99
Cals
342
Cadence
177
BPM
130
%MHR
76
B/mi
1196
Asc(m)
221
Hillscore
5
Surface
Road

Notes & Comments

3 comments

🏃‍♂️ Steady legs weary from last night’s track session.
1) 1mi - 9:10(9:10/mi) 133/164bpm [1220b/mi] 103cal 6.54/7.03mph
2) 1mi - 9:12(9:12/mi) 152/181bpm [1398b/mi] 118cal 6.52/7.12mph
3) 1mi - 9:03(9:03/mi) 121/136bpm [1094b/mi] 57cal 6.63/6.95mph
4) 1mi - 9:24(9:24/mi) 114/123bpm [1071b/mi] 45cal 6.38/7.26mph
5) 0.36mi - 3:17(9:12/mi) 119/124bpm [1095b/mi] 19cal 6.52/6.62mph

9:10 9:12 9:03 9:24 3:17

	Autumnleaves Nice
	Rosehip well done
	Sombrero I could have put the same notes on mine! Nicely done

Pin Map

0mi in 0

Pace

66%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	10:00	120 82-162	1201	175 114-186	1/9
0.25	2:24	1:09	9:14	137 135-142	1266	177 176-180	3/0
0.38	3:32	1:08	9:01	134 132-137	1209	179 176-184	8/1
0.50	4:40	1:08	9:06	135 133-135	1228	177 174-180	2/8
0.63	5:49	1:08	9:07	134 132-138	1221	178 174-180	8/5
0.75	6:56	1:07	8:58	135 132-139	1211	179 176-184	1/8
0.88	8:04	1:08	9:03	135 133-139	1222	178 174-180	7/6
1.00	9:11	1:07	8:56	147 136-155	1314	179 178-184	3/12
1.13	10:17	1:06	8:51	163 145-179	1442	178 174-184	9/3
1.25	11:28	1:11	9:25	157 153-163	1478	178 174-184	2/2
1.38	12:34	1:06	8:49	157 149-166	1384	179 174-182	4/3
1.50	13:46	1:12	9:35	155 152-158	1484	175 174-178	5/15
1.63	14:54	1:08	9:07	152 150-154	1385	176 174-178	25/13
1.75	16:06	1:12	9:33	157 153-163	1499	177 174-186	7/14
1.88	17:13	1:08	9:00	146 117-159	1314	176 174-180	12/8
2.00	18:23	1:10	9:19	125 112-136	1164	176 174-178	4/5
2.13	19:28	1:05	8:41	124 116-131	1077	177 176-180	7/7
2.25	20:35	1:07	8:58	124 120-129	1112	177 176-180	14/5
2.38	21:44	1:09	9:12	123 120-126	1132	176 174-178	0/12
2.50	22:52	1:07	8:58	120 116-124	1076	177 174-180	18/1
2.63	23:59	1:07	8:57	119 115-122	1066	177 174-180	6/6
2.75	25:05	1:06	8:51	120 118-124	1062	178 176-180	10/10
2.88	26:13	1:08	9:03	116 115-118	1049	176 174-178	13/5
3.00	27:26	1:13	9:42	119 118-120	1154	176 174-176	3/20
3.13	29:09	1:43 +38	13:44	115 108-121	1580	180 176-186	20/9
3.25	30:19	1:10	9:23	116 109-122	1089	177 174-182	8/5
3.38	31:33	1:14	9:49	118 115-120	1158	176 174-178	20/10
3.50	32:40	1:07	8:57	115 113-116	1029	179 176-184	14/9
3.63	33:52	1:12	9:37	115 112-119	1106	177 176-180	2/13
3.75	35:01	1:09	9:11	113 110-118	1037	176 174-176	7/4
3.88	36:13	1:12	9:36	112 111-114	1075	176 174-178	9/5
4.00	37:27	1:14	9:51	113 111-115	1113	178 176-180	10/16
4.13	38:37	1:11	9:24	118 114-122	1109	178 176-180	15/10
4.25	39:45	1:08	9:06	122 119-124	1109	176 176-178	11/4
4.36	40:44	59	9:12	118 118-120	1085	177 176-180	3/8

Heart

130/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 221m, Range 31m, Flat prediction 40:07

Elevation Graph

Biggest Climbs (m)	Min/mi
21 8.0%	9:21
18 7.6%	9:10
16 9.0%	8:56
See your biggest climbs

Cadence

177 (186 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	177	4.4	40:41	9:21
Walk	0.1	117	0	3	34:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:44	40.10%	More
800m	4:24	8:50	47.13%	More
1km	5:32	8:55	48.71%	More
Mile	8:57	8:57	51.16%	More
5k	28:52	9:17	54.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:25	8:25	54.41
5km	28:00	9:01	55.72
5M	46:22	9:16	54.95
10km	58:23	9:24	54.57
10M	1:36:40	9:40	54.57
Half	2:08:42	9:49	53.86
20M	3:21:33	10:05	54.49
Mara	4:28:20	10:15	54.58

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