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Tue 7th May 2024 at 2:15pm by GlennR

Run > Medium Long Run

Amazing
warm

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Time
1:00:02
Miles
4.07
Min/mi
14:45
Pacing
87.8%
WAVA
36.99
Stride(cm)
79
Cals
546
Watts
203
Cadence
139
BPM
120
%MHR
69.2
B/mi
1765
Asc(m)
14
Surface
Road

Notes & Comments

Five minutes walk then 00:30/00:30.

Recovery time 20 hours.

1) 1mi - 15:43(15:43/mi) 103/120bpm [1620b/mi] 131cal 180/343W
2) 1mi - 14:21(14:21/mi) 120/126bpm [1722b/mi] 136cal 218/324W
3) 1mi - 14:27(14:27/mi) 126/134bpm [1821b/mi] 138cal 209/352W
4) 1mi - 14:38(14:38/mi) 129/136bpm [1888b/mi] 133cal 196/296W
5) 0.07mi - 53(11:43/mi) 132/137bpm [1546b/mi] 8cal 213/247W

15:43 14:21 14:27 14:38 53

Pin Map

0mi in 0

Pace

84%

16%

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	2:11	2:11	17:31	87 71-95	1524	115 106-132	157 92-215	1/3
0.25	4:23	2:12	17:37	91 89-95	1603	116 114-120	158 126-180	0/1
0.38	6:54	2:30	20:01	94 76-110	1882	137 114-170	189 113-343	1/2
0.50	8:38	1:44	13:54	107 103-112	1488	141 106-162	200 152-236	0/2
0.63	10:24	1:46	14:10	111 107-116	1573	138 110-162	203 146-286	1/2
0.75	12:13	1:49	14:32	115 109-120	1671	139 116-164	203 125-255	1/2
0.88	13:57	1:44	13:49	115 111-119	1590	139 114-162	207 158-292	2/2
1.00	15:43	1:46	14:12	115 111-118	1632	142 114-160	213 163-263	1/2
1.13	17:28	1:45	14:00	117 113-121	1639	141 114-162	209 160-251	2/2
1.25	19:18	1:50	14:37	117 114-120	1711	138 112-162	201 154-243	1/2
1.38	21:08	1:50	14:40	119 116-123	1744	137 114-162	216 167-301	2/1
1.50	22:57	1:49	14:31	122 119-126	1771	141 114-162	226 155-324	2/1
1.63	24:37	1:41	13:25	122 118-126	1638	146 120-164	236 154-317	2/2
1.75	26:24	1:46	14:12	121 118-123	1718	142 120-164	234 157-324	3/2
1.88	28:15	1:51	14:47	122 118-124	1804	139 118-162	218 159-321	4/5
2.00	30:04	1:49	14:32	122 118-126	1773	140 118-164	207 164-269	2/1
2.13	31:50	1:46	14:07	123 118-127	1737	144 116-164	216 170-250	2/3
2.25	33:32	1:42	13:37	124 121-127	1688	144 116-162	214 152-256	1/1
2.38	35:23	1:51	14:47	124 121-127	1833	140 114-166	202 162-249	2/2
2.50	37:13	1:50	14:40	128 123-132	1878	139 112-162	216 177-270	3/1
2.63	39:05	1:52	14:58	128 123-134	1916	138 108-166	218 149-352	3/2
2.75	40:55	1:50	14:37	129 125-133	1886	141 114-162	213 165-287	3/2
2.88	42:44	1:49	14:34	129 126-132	1878	140 110-160	201 144-255	2/2
3.00	44:31	1:48	14:21	126 123-130	1808	141 116-164	194 151-256	1/2
3.13	46:23	1:51	14:49	127 124-131	1883	137 102-166	189 148-231	1/2
3.25	48:20	1:57	15:36	129 126-131	2013	141 116-162	185 116-287	2/2
3.38	50:08	1:48	14:27	128 122-130	1849	136 114-160	193 153-283	1/2
3.50	51:57	1:49	14:36	128 124-131	1868	140 114-168	194 130-296	2/2
3.63	53:48	1:50	14:44	129 122-132	1900	143 106-164	200 68-262	2/1
3.75	55:33	1:45	13:58	131 129-134	1829	143 118-166	204 160-254	1/1
3.88	57:20	1:48	14:22	132 130-136	1897	139 116-162	205 154-271	2/1
4.00	59:09	1:49	14:32	131 128-135	1904	138 108-164	201 134-262	2/1
4.07	1:00:03	54	11:57	132 128-137	1578	160 152-162	213 200-247	1/1

Heart

120/137max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 14m, Range 10m, Flat prediction 1:00:02

Elevation Graph

No climbs of at least 10 metres detected.

Power

203W (352 max)

Power Graph

Power Bands

Cadence

139 (170 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	48.1	159	2.3	28:53	12:22
Walk	50.8	118	1.7	30:29	17:32
Still	1.1	-	-	41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:22	13:32	27.44%	More
800m	6:54	13:52	32.05%	More
1km	8:40	13:56	33.29%	More
Mile	14:07	14:07	34.77%	More
5k	44:39	14:22	37.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:39	12:39	38.80
5km	44:30	14:19	37.62
5M	1:15:26	15:05	36.36
10km	1:35:59	15:27	35.79
10M	2:42:43	16:16	35.01
Half	3:39:33	16:46	34.13
20M	5:51:03	17:33	33.82
Mara	7:53:38	18:05	33.43

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