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Sat 4th May 2024 at 9:00am by Rob S

Run > General

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Time
21:40
Miles
3.14
Min/mi
6:54
Pacing
94.4%
WAVA
60.69
Stride(cm)
132
Cals
327
Watts
394
Cadence
177
BPM
183
%MHR
106.8
B/mi
1260
Asc(m)
6
Surface
Road

Notes & Comments

1) 0.62mi - 3:57(6:22/mi) 161/176bpm [1025b/mi] 53cal 420/506W
2) 0.62mi - 4:15(6:51/mi) 183/188bpm [1253b/mi] 65cal 400/445W
3) 0.62mi - 4:20(6:58/mi) 189/190bpm [1318b/mi] 68cal 392/448W
4) 0.62mi - 4:29(7:14/mi) 188/190bpm [1359b/mi] 69cal 375/414W
5) 0.62mi - 4:26(7:08/mi) 189/191bpm [1347b/mi] 69cal 374/411W
6) 0.04mi - 13(5:34/mi) 192/193bpm [1070b/mi] 3cal 416/469W

3:57 4:15 4:20 4:29 4:26 13

Pace

26%

57%

15%

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	44	44	5:49	132 116-147	769	185 180-194	465 455-506	3/0
0.25	1:32	48	6:23	157 148-164	1001	180 178-184	459 439-480	0/0
0.38	2:21	50	6:39	166 164-169	1105	178 174-182	417 396-440	1/1
0.50	3:10	49	6:29	171 169-173	1109	178 174-182	398 386-424	1/1
0.63	3:58	48	6:26	175 173-176	1125	178 174-182	426 403-448	1/1
0.75	4:48	50	6:41	177 176-178	1182	177 174-184	419 403-445	2/1
0.88	5:40	52	6:54	182 178-184	1257	177 174-182	413 388-431	1/1
1.00	6:32	52	6:58	184 184-185	1282	176 174-180	401 375-423	0/0
1.13	7:26	53	7:06	186 185-187	1320	176 174-180	378 359-400	0/1
1.25	8:15	50	6:38	187 186-188	1239	177 174-180	387 372-409	1/1
1.38	9:06	51	6:44	189 188-189	1274	177 174-180	388 380-398	0/2
1.50	9:57	52	6:52	190 189-190	1306	177 174-180	400 377-436	2/1
1.63	10:50	52	7:00	190 189-190	1329	177 174-180	393 352-448	0/2
1.75	11:44	54	7:11	189 188-190	1357	176 172-180	390 371-413	1/0
1.88	12:37	53	7:03	188 187-189	1326	176 174-178	389 376-403	1/1
2.00	13:29	53	7:02	189 188-190	1331	176 172-178	393 371-414	1/1
2.13	14:23	54	7:10	188 187-189	1346	175 174-176	371 357-388	0/1
2.25	15:17	54	7:11	188 187-189	1349	175 172-178	378 358-397	2/1
2.38	16:13	56	7:28	188 187-189	1404	175 172-178	371 353-381	0/1
2.50	17:08	55	7:22	188 187-190	1386	175 174-178	359 352-368	0/1
2.63	18:02	54	7:08	188 187-189	1342	175 174-178	355 348-365	0/1
2.75	18:56	55	7:17	189 187-190	1376	175 172-178	374 365-384	1/1
2.88	19:51	55	7:18	189 186-191	1380	176 174-178	367 359-376	1/1
3.00	20:43	52	6:57	190 190-191	1320	177 172-182	382 369-411	1/1
3.13	21:34	51	6:44	191 190-192	1287	178 174-184	398 391-408	1/2
3.14	21:41	7	6:02	193 192-193	1163	192 184-196	437 400-469	1/0

Heart

183/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 6m, Range 5m, Flat prediction 21:40

Elevation Graph

No climbs of at least 10 metres detected.

Power

394W (506 max)

Power Graph

Power Bands

Cadence

177 (196 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	176	3.1	21:41	6:54
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:04	48.84%	More
800m	3:08	6:19	53.65%	More
1km	3:56	6:20	56.10%	More
Mile	6:32	6:32	58.61%	More
5k	21:27	6:54	60.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	59.37
5km	21:25	6:54	60.64
5M	35:29	7:06	59.78
10km	44:40	7:11	59.45
10M	1:13:58	7:24	59.38
Half	1:38:29	7:31	58.59
20M	2:34:13	7:43	59.28
Mara	3:25:20	7:50	59.37

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