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Mon 13th May 2024 at 10:30am by Steve Shaughnessy

Run > General

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Time
33:31
Miles
3.84
Min/mi
8:44
Pacing
69.2%
WAVA
63.38
Stride(cm)
120
Cals
371
Cadence
153
BPM
125
%MHR
73.2
B/mi
1093
Asc(m)
197
Hillscore
11
Surface
Road

Notes & Comments

1) 1mi - 9:13(9:13/mi) 115/135bpm [1060b/mi] 93cal 6.51/7.41mph
2) 1mi - 8:44(8:44/mi) 121/148bpm [1056b/mi] 93cal 6.88/8.47mph
3) 1mi - 8:31(8:31/mi) 133/149bpm [1132b/mi] 103cal 7.05/7.93mph
4) 0.84mi - 7:04(8:27/mi) 134/168bpm [1131b/mi] 82cal 7.11/8.62mph

9:13 8:44 8:31 7:04

Pace

45%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:38	1:38 +25	13:01	109 81-135	1418	147 120-188	1/7
0.25	3:30	1:52 +46	14:56	128 120-135	1912	148 144-154	3/4
0.38	4:39	1:09	9:12	127 116-130	1169	148 144-154	13/1
0.50	5:47	1:08	9:06	109 104-115	992	150 146-152	2/16
0.63	6:57	1:10	9:23	108 105-113	1013	149 144-154	9/9
0.75	8:05	1:07	8:59	112 112-113	1006	149 146-154	13/14
0.88	9:14	1:09	9:14	113 111-115	1043	150 144-152	13/7
1.00	10:41	1:27 +18	11:33	118 113-123	1364	150 124-162	12/5
1.13	11:47	1:07	8:55	119 117-121	1062	151 148-154	11/18
1.25	12:54	1:06	8:48	119 117-122	1048	151 146-158	13/3
1.38	13:59	1:06	8:47	117 110-122	1027	152 150-156	6/13
1.50	15:08	1:08	9:06	113 110-116	1028	150 144-156	9/8
1.63	16:13	1:06	8:47	117 116-118	1028	149 144-156	11/5
1.75	17:24	1:10	9:22	123 117-127	1153	152 148-158	15/4
1.88	18:55	1:31 +31	12:09	124 117-143	1507	155 120-170	17/11
2.00	20:00	1:05	8:38	140 131-148	1208	157 154-162	10/10
2.13	21:39	1:40 +35	13:17	122 110-130	1620	155 120-164	18/7
2.25	22:45	1:06	8:48	125 122-128	1100	156 152-160	9/13
2.38	23:49	1:04	8:30	127 125-129	1080	158 154-162	9/4
2.50	24:59	1:10	9:18	131 127-136	1218	157 140-162	9/9
2.63	26:31	1:32 +29	12:17	142 135-149	1744	156 120-168	16/13
2.75	27:40	1:09 +11	9:12	140 138-143	1288	159 156-164	19/22
2.88	28:37	57	7:34	139 137-141	1052	159 154-162	3/26
3.00	30:05	1:29 +26	11:51	141 135-147	1671	160 154-168	27/26
3.13	31:04	59	7:51	147 145-150	1153	156 150-160	11/25
3.25	32:06	1:02	8:16	154 121-162	1273	154 152-160	10/24
3.38	33:52	1:46 +31	14:08	127 118-168	1795	155 120-164	26/18
3.50	34:48	56	7:29	121 114-126	905	156 154-160	17/19
3.63	35:53	1:05	8:37	127 125-130	1094	157 154-160	13/18
3.75	37:12	1:19 +14	10:31	129 126-133	1357	158 154-162	16/8
3.84	38:08	56 +13	10:53	132 130-134	1437	158 120-170	10/5

Heart

125/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 197m, Range 65m, Flat prediction 33:26

Elevation Graph

Biggest Climbs (m)	Min/mi
22 11.6%	8:00
21 7.4%	8:59
18 15.5%	9:37
15 14.7%	8:33
14 7.5%	9:18
13 6.1%	8:58
See your biggest climbs

Cadence

153 (188 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.8	155	3.1	26:03	9:21
Walk	21.3	144	0.7	8:50	12:32
Pause	7.9	-	-	3:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:41	49.91%	More
800m	4:20	8:43	52.16%	More
1km	5:23	8:40	54.65%	More
Mile	9:12	9:12	54.36%	More
5k	29:53	9:37	57.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:02	8:02	62.23
5km	26:46	8:37	63.73
5M	44:21	8:52	63.05
10km	55:51	8:59	62.72
10M	1:32:32	9:15	62.81
Half	2:03:15	9:25	62.05
20M	3:13:05	9:39	62.77
Mara	4:17:10	9:49	62.84

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