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Fri 3rd May 2024 at 6:07am by pjlovr25

Run > Easy

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Time
37:56
Miles
3.74
Min/mi
10:09
Pacing
80.5%
WAVA
49.19
Stride(cm)
89
Cals
400
Watts
256
Cadence
178
BPM
141
%MHR
75.6
B/mi
1433
Asc(m)
20
Surface
Road

Notes & Comments

30mins easy plus strides
1) 0.1mi - 1:30(15:14/mi) 94/102bpm [1433b/mi] 9cal
2) 0.11mi - 1:00(9:10/mi) 116/127bpm [1063b/mi] 10cal
3) 0.03mi - 30(14:51/mi) 126/133bpm [1871b/mi] 5cal
4) 0.1mi - 1:00(9:53/mi) 124/134bpm [1225b/mi] 10cal
5) 0.03mi - 30(16:49/mi) 128/137bpm [2153b/mi] 5cal
6) 0.01mi - 36(1:57:30/mi) 123/128bpm [14453b/mi] 5cal
7) 3.04mi - 30:00(9:53/mi) 144/157bpm [1422b/mi] 323cal
8) 0.01mi - 10(13:31/mi) 148/149bpm [2001b/mi] 2cal
9) 0.11mi - 45(6:49/mi) 166/172bpm [1132b/mi] 9cal
10) 0.07mi - 1:00(14:42/mi) 154/172bpm [2263b/mi] 11cal
11) 0.12mi - 45(6:26/mi) 162/173bpm [1042b/mi] 9cal
12) 0.02mi - 11(8:47/mi) 172/174bpm [1511b/mi] 2cal

1:30 1:00 30 1:00 30 36 30:00 10 45 1:00 45 11

Pin Map

0mi in 0

Pace

32%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.13	1:44	1:44	13:55	96 77-110	1336	146 136-186	179 12-304	2/2
0.25	3:05	1:21	10:48	121 111-133	1306	170 138-188	269 186-372	1/1
0.38	5:02	1:57	15:36	126 117-137	1965	152 48-190	203 13-358	2/2
0.50	6:21	1:19	10:34	124 108-135	1310	178 124-188	237 65-286	3/2
0.63	7:39	1:17	10:16	135 131-140	1387	179 178-180	275 252-293	2/1
0.75	8:56	1:18	10:22	140 136-144	1452	180 178-182	289 269-325	3/0
0.88	10:11	1:15	9:56	120 72-148	1192	181 178-184	307 305-309	4/0
1.00	11:26	1:15	10:00	147 146-148	1470	181 176-186	-	3/1
1.13	12:41	1:16	10:05	145 143-147	1463	182 180-186	-	2/1
1.25	13:56	1:14	9:53	145 143-149	1432	181 180-184	277 260-291	1/1
1.38	15:11	1:15	10:00	146 143-149	1459	181 178-184	273 261-287	1/1
1.50	16:26	1:15	10:04	149 147-153	1499	180 176-184	305 278-319	2/1
1.63	17:41	1:15	9:58	153 149-157	1524	182 178-188	281 258-323	4/0
1.75	18:54	1:13	9:43	152 147-155	1476	183 180-186	281 248-301	4/0
1.88	20:08	1:14	9:54	148 145-150	1464	184 176-192	271 240-401	1/2
2.00	21:18	1:10	9:24	147 145-149	1381	183 178-186	267 257-276	0/2
2.13	22:29	1:11	9:25	145 144-148	1365	183 178-186	256 245-270	1/3
2.25	23:40	1:12	9:32	144 140-149	1374	182 180-188	245 220-257	0/3
2.38	24:51	1:11	9:27	141 139-144	1333	184 182-186	251 232-261	0/4
2.50	26:02	1:10	9:23	143 141-145	1341	185 182-188	248 239-261	0/2
2.63	27:15	1:13	9:46	145 142-149	1416	183 180-186	260 239-273	0/3
2.75	28:30	1:15	10:00	147 145-151	1470	184 180-186	252 242-263	1/1
2.88	29:44	1:14	9:53	146 144-148	1443	183 160-188	244 112-269	0/2
3.00	30:56	1:12	9:39	149 145-153	1437	182 180-186	253 223-275	1/1
3.13	32:10	1:14	9:50	150 149-151	1474	181 176-184	257 245-268	1/0
3.25	33:27	1:17	10:15	149 147-151	1528	181 178-190	254 244-281	1/1
3.38	34:41	1:14	9:53	148 146-153	1463	181 178-184	250 241-267	2/1
3.50	35:44	1:03	8:21	155 146-171	1294	188 136-212	285 137-399	0/3
3.63	37:09	1:26	11:26	156 137-172	1783	155 112-204	197 82-405	1/3
3.74	37:55	46	6:31	168 157-174	1094	195 134-210	392 223-460	2/2

Heart

141/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 20m, Range 22m, Flat prediction 37:56

Elevation Graph

No climbs of at least 10 metres detected.

Power

256W (460 max)

Power Graph

Power Bands

Cadence

178 (212 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	182	3.5	33:43	9:37
Walk	10.9	134	0.2	4:09	17:41
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:33	42.50%	More
800m	4:30	9:03	44.31%	More
1km	5:46	9:18	44.96%	More
Mile	9:28	9:28	46.62%	More
5k	30:09	9:42	51.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	52.57
5km	30:41	9:53	50.29
5M	52:52	10:34	47.62
10km	1:07:46	10:54	46.51
10M	1:56:43	11:40	44.37
Half	2:38:55	12:08	42.51
20M	4:17:45	12:53	41.12
Mara	5:50:55	13:24	39.93

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