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Tue 7th May 2024 at 5:06pm by Dan Russell

Run > General

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Time
51:21
Miles
6.23
Min/mi
8:15
Pacing
86.9%
WAVA
57.50
Stride(cm)
109
Cals
715
Watts
352
Cadence
179
BPM
152
%MHR
77.8
B/mi
1250
Asc(m)
39
Surface
Road

Notes & Comments

1) 1km - 4:58(4:58/km) 132/150bpm [656b/km] 63cal 378/500W
2) 1km - 5:01(5:01/km) 154/159bpm [772b/km] 72cal 356/395W
3) 1km - 5:08(5:08/km) 155/160bpm [797b/km] 74cal 364/449W
4) 1km - 5:13(5:13/km) 154/160bpm [803b/km] 74cal 351/439W
5) 1km - 5:10(5:10/km) 154/159bpm [795b/km] 73cal 340/454W
6) 1km - 5:09(5:09/km) 153/158bpm [789b/km] 72cal 351/439W
7) 1km - 5:13(5:13/km) 153/159bpm [797b/km] 73cal 341/427W
8) 1km - 5:14(5:14/km) 152/158bpm [796b/km] 71cal 338/440W
9) 1km - 5:08(5:08/km) 152/157bpm [781b/km] 70cal 340/413W
10) 1km - 4:59(4:59/km) 157/160bpm [782b/km] 71cal 349/473W
11) 0.02km - 7(6:31/km) 159/159bpm [1035b/km] 2cal 292/345W

4:58 5:01 5:08 5:13 5:10 5:09 5:13 5:14 5:08 4:59 7

Pace

46%

42%

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.
0.25	2:37	2:37 +35	10:30	115 83-135	1207	177 106-188	352 1-434	6/2
0.50	4:37	1:59	7:57	142 134-150	1129	180 174-188	408 327-500	3/5
0.75	6:32	1:56	7:43	151 148-155	1165	181 176-186	372 324-406	2/6
1.00	8:34	2:02	8:08	153 151-159	1244	183 180-186	364 348-395	1/4
1.25	10:38	2:03	8:13	154 152-158	1265	181 176-186	347 337-367	4/3
1.50	12:42	2:04	8:17	156 152-160	1292	177 174-180	364 307-449	3/7
1.75	14:46	2:04	8:16	155 152-159	1281	179 176-182	368 298-398	4/4
2.00	16:49	2:03	8:14	154 150-159	1268	179 176-182	354 342-372	4/1
2.25	18:55	2:06	8:22	157 153-160	1314	178 174-182	370 315-439	3/4
2.50	21:02	2:07	8:29	151 145-155	1282	178 174-184	331 291-343	3/4
2.75	23:18	2:16 +9	9:03	154 148-159	1393	177 174-182	349 282-454	3/6
3.00	25:19	2:01	8:05	154 148-157	1245	179 174-184	347 329-391	3/3
3.25	27:26	2:07	8:28	153 151-155	1297	178 168-184	342 331-376	2/2
3.50	29:44	2:17 +11	9:09	150 147-155	1373	179 172-186	368 337-439	6/4
3.75	31:46	2:02	8:09	155 150-158	1264	177 174-184	355 293-415	4/7
4.00	33:52	2:06	8:26	152 149-159	1281	178 172-182	362 332-427	7/1
4.25	35:57	2:05	8:19	154 151-159	1280	178 170-180	321 286-357	2/9
4.50	38:04	2:07	8:26	151 148-154	1274	178 176-180	341 321-366	4/2
4.75	40:10	2:06	8:26	152 151-154	1281	178 174-180	344 314-440	4/2
5.00	42:17	2:06	8:26	154 150-158	1298	177 172-180	327 290-351	1/4
5.25	44:22	2:05	8:20	151 150-153	1259	179 176-184	334 326-350	1/1
5.50	46:26	2:04	8:18	153 151-154	1270	180 176-184	335 323-347	1/1
5.75	48:23	1:57	7:46	156 154-158	1213	178 172-182	366 333-473	5/2
6.00	50:26	2:03	8:13	156 155-157	1281	180 176-184	339 294-374	5/8
6.23	52:17	1:51	8:14	158 155-160	1300	179 166-184	351 317-456	6/4

Heart

152/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 39m, Range 19m, Flat prediction 51:21

Elevation Graph

No climbs of at least 10 metres detected.

Power

352W (500 max)

Power Graph

Power Bands

Cadence

179 (188 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.0	178	6.2	51:14	8:23
Walk	0.3	111	0	8	15:18
Pause	1.7	-	-	55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:40	43.01%	More
800m	3:52	7:46	49.74%	More
1km	4:52	7:49	51.55%	More
Mile	7:58	7:58	53.49%	More
5k	25:40	8:16	56.47%	More
5 miles	41:42	8:20	56.59%	More
10k	52:07	8:23	56.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	57.69
5km	24:34	7:54	59.00
5M	40:40	8:08	58.02
10km	51:12	8:14	57.54
10M	1:24:48	8:29	57.42
Half	1:52:54	8:37	56.62
20M	2:56:48	8:50	57.29
Mara	3:55:23	8:59	57.38

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