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Mon 13th May 2024 at 12:05pm by northernslowcoach

Run > General

warm

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Time
40:51
Miles
3.02
Min/mi
13:32
Pacing
85.7%
WAVA
40.49
Stride(cm)
77
Cals
349
Watts
218
Cadence
154
BPM
135
%MHR
78.8
B/mi
1822
Asc(m)
87
Hillscore
9
Surface
Road

Notes & Comments

5 comments

Hard work home from PT, the run walk turned into walk up the hill

1) 1mi - 13:24(13:24/mi) 131/147bpm [1754b/mi] 115cal 230/324W
2) 1mi - 12:42(12:42/mi) 137/149bpm [1739b/mi] 112cal 208/299W
3) 1mi - 14:28(14:28/mi) 136/147bpm [1968b/mi] 120cal 194/251W
4) 0.02mi - 17(16:15/mi) 134/134bpm [2177b/mi] 2cal 166/182W

13:24 12:42 14:28 17

	Diogenes Nicely done
	Autumnleaves Well done 👏
	Bintmcskint Excellent
	Mandymoo Well done
	.B. Good work

Pin Map

0mi in 0

Pace

20%

37%

19%

23%

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	1:23	1:23	11:00	94 84-106	1035	166 162-170	260 234-324	0/3
0.25	2:57	1:34	12:33	116 106-128	1456	164 130-242	227 168-268	3/2
0.38	4:36	1:39	13:12	132 125-139	1741	158 128-170	220 64-311	5/0
0.50	6:18	1:42	13:39	140 132-145	1911	158 126-170	248 195-270	4/0
0.63	7:59	1:41	13:25	138 134-140	1851	158 128-168	222 188-243	5/0
0.75	9:53	1:55	15:19	140 131-147	2145	157 126-168	250 197-276	10/0
0.88	11:36	1:43	13:43	141 139-143	1934	161 126-168	222 184-252	4/0
1.00	13:23	1:46	14:11	137 131-143	1942	157 122-168	228 177-297	6/0
1.13	15:11	1:48	14:24	144 141-148	2075	156 122-168	259 204-299	8/0
1.25	16:55	1:45	13:58	145 140-149	2025	157 124-170	240 190-275	5/1
1.38	18:30	1:34	12:34	137 128-143	1721	159 130-172	204 169-222	0/5
1.50	20:03	1:33	12:26	136 130-141	1690	161 132-172	213 155-232	0/3
1.63	21:29	1:27	11:32	132 128-136	1522	169 132-174	210 163-232	0/7
1.75	22:59	1:29	11:53	130 126-136	1546	163 132-172	195 67-227	0/10
1.88	24:31	1:32	12:18	132 124-136	1624	163 134-174	197 67-243	1/3
2.00	26:04	1:34	12:29	139 132-143	1735	161 130-174	217 165-245	0/4
2.13	27:32	1:27	11:40	136 131-140	1586	171 130-174	221 169-238	0/5
2.25	29:02	1:30	12:00	134 128-140	1608	170 136-174	210 168-225	0/4
2.38	30:36	1:34	12:30	136 128-141	1699	160 130-174	212 166-238	3/2
2.50	32:14	1:39	13:10	142 135-147	1869	160 128-174	218 157-251	5/0
2.63	34:15	2:00	16:02	136 131-142	2180	134 118-172	197 151-243	11/0
2.75	36:31	2:16	18:08	136 132-139	2465	123 118-128	187 159-208	6/4
2.88	38:21	1:50	14:40	134 132-137	1965	143 118-172	200 139-242	9/1
3.00	40:33	2:12	17:37	135 130-138	2378	121 114-128	188 162-212	10/0
3.02	40:50	17	16:13	134 133-134	2172	125 122-128	166 148-182	1/0

Heart

135/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 87m, Range 48m, Flat prediction 36:24

Elevation Graph

Biggest Climbs (m)	Min/mi
48 2.8%	13:55
24 5.0%	16:47
20 6.3%	17:24
See your biggest climbs

Power

218W (324 max)

Power Graph

Power Bands

Cadence

154 (242 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.9	168	2.2	26:56	12:24
Walk	34.1	126	0.8	13:54	16:25

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:52	11:34	34.68%	More
800m	5:55	11:55	37.15%	More
1km	7:24	11:55	38.72%	More
Mile	12:04	12:04	40.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:07	12:07	40.26
5km	42:09	13:34	40.43
5M	1:11:08	14:14	39.13
10km	1:30:20	14:32	38.59
10M	2:32:28	15:15	37.71
Half	3:25:12	15:40	36.61
20M	5:26:50	16:21	36.21
Mara	7:19:52	16:47	35.66

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