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Sat 11th May 2024 at 9:36am by alpenrose

Run > Run-Walk

Good
breezy
warm

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Time
1:01:23
Miles
4.02
Min/mi
15:16
Pacing
77%
WAVA
43.11
Stride(cm)
73
Cals
438
Cadence
145
BPM
125
%MHR
73.3
B/mi
1913
Asc(m)
92
Hillscore
2
Surface
Mixed

Notes & Comments

C25K week 4, then random R/W.

1) 1mi - 16:52(16:52/mi) 111/146bpm [1872b/mi] 111cal
2) 1mi - 14:16(14:16/mi) 129/147bpm [1841b/mi] 107cal
3) 1mi - 15:09(15:09/mi) 131/150bpm [1985b/mi] 110cal
4) 1mi - 14:49(14:49/mi) 131/150bpm [1941b/mi] 108cal
5) 0.02mi - 17(11:54/mi) 134/137bpm [1595b/mi] 2cal

16:52 14:16 15:09 14:49 17

Pace

46%

26%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:33	2:33	20:23	79 72-82	1610	116 110-124	1/2
0.25	5:11	2:38	21:03	87 84-92	1832	124 106-166	11/0
0.38	6:58	1:48	14:20	119 84-135	1707	161 160-164	5/2
0.50	8:50	1:52	14:56	124 112-134	1851	143 120-168	0/11
0.63	10:36	1:46	14:09	107 94-124	1513	151 120-174	3/1
0.75	12:42	2:06	16:49	130 124-135	2185	154 98-170	11/1
0.88	14:28	1:46	14:04	138 131-145	1941	162 100-170	5/2
1.00	16:51	2:23	19:07	122 106-145	2332	120 112-162	2/2
1.13	18:44	1:52	14:58	110 103-123	1646	150 118-172	1/4
1.25	20:22	1:38	13:07	133 126-142	1744	163 160-170	6/0
1.38	22:19	1:58	15:41	134 116-145	2102	139 112-164	2/0
1.50	24:06	1:46	14:10	119 109-130	1686	147 116-172	1/4
1.63	25:40	1:34	12:33	135 131-140	1694	169 164-172	1/1
1.75	27:20	1:40	13:23	141 135-144	1887	156 118-168	2/0
1.88	29:28	2:08	17:05	122 114-133	2085	131 112-172	2/1
2.00	31:10	1:42	13:34	139 129-147	1887	164 104-172	2/2
2.13	33:34	2:24	19:10	123 114-138	2356	121 110-170	3/1
2.25	35:10	1:36	12:46	135 122-146	1723	168 162-172	3/1
2.38	37:18	2:09	17:08	133 113-148	2279	134 116-168	1/2
2.50	39:29	2:11	17:29	115 109-129	2011	137 110-172	4/0
2.63	41:07	1:38	13:05	143 132-149	1870	165 162-168	3/1
2.75	42:32	1:25	11:18	148 145-150	1672	167 164-170	0/4
2.88	44:02	1:30	12:03	139 132-144	1674	169 166-172	0/12
3.00	46:18	2:16	18:04	123 108-135	2222	138 82-172	1/9
3.13	48:00	1:42	13:40	120 109-140	1639	147 118-172	1/2
3.25	49:54	1:53	15:05	142 133-149	2143	137 110-170	4/2
3.38	52:20	2:26	19:29	123 115-132	2397	117 104-172	6/2
3.50	53:56	1:37	12:52	137 123-145	1763	163 122-172	0/4
3.63	55:22	1:26	11:29	137 135-142	1573	166 146-170	1/10
3.75	57:28	2:06	16:44	133 118-142	2226	124 38-176	1/2
3.88	59:04	1:36	12:48	135 115-146	1729	165 162-172	3/3
4.00	1:01:05	2:01	16:11	128 115-143	2072	136 116-174	1/2
4.02	1:01:24	19	13:33	136 135-137	1842	169 168-170	0/0

Heart

125/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 92m, Range 32m, Flat prediction 1:00:23

Elevation Graph

Biggest Climbs (m)	Min/mi
17 4.3%	19:54
13 4.7%	13:49
See your biggest climbs

Cadence

145 (176 max) Stride Length: 73cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	56.9	166	2.7	34:54	12:53
Walk	42.5	117	1.3	26:06	19:52
Still	0.6	-	-	24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:50	11:26	40.29%	More
800m	6:02	12:07	46.36%	More
1km	8:19	13:23	42.97%	More
Mile	14:12	14:12	40.76%	More
5k	46:00	14:48	43.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:33	12:33	46.11
5km	45:45	14:44	44.20
5M	1:18:44	15:45	42.15
10km	1:40:52	16:14	41.31
10M	2:53:34	17:21	39.82
Half	3:56:11	18:02	38.36
20M	6:22:41	19:08	37.58
Mara	8:40:44	19:53	36.79

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