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Sun 28th Apr 2024 at 9:03am by Jonesy the Jog

Run > General

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Time
3:42:41
Miles
26.55
Min/mi
8:23
Pacing
86.1%
WAVA
64.42
Stride(cm)
109
Cals
3232
Watts
362
Cadence
176
BPM
139
%MHR
79
B/mi
1167
Asc(m)
36
Surface
Road

Notes & Comments

3 comments

1) 5km - 24:37(4:55/km) 128/141bpm [630b/km] 361cal 377/484W
2) 5km - 24:41(4:56/km) 134/140bpm [662b/km] 371cal 361/424W
3) 5km - 24:32(4:54/km) 140/147bpm [687b/km] 377cal 380/428W
4) 5km - 24:48(4:58/km) 143/147bpm [709b/km] 381cal 372/418W
5) 5km - 24:49(4:58/km) 146/150bpm [725b/km] 381cal 383/441W
6) 5km - 25:34(5:07/km) 148/152bpm [757b/km] 389cal 364/418W
7) 5km - 28:47(5:45/km) 139/149bpm [800b/km] 381cal 331/384W
8) 5km - 30:01(6:00/km) 134/141bpm [804b/km] 385cal 325/418W
9) 2.72km - 14:51(5:27/km) 141/153bpm [769b/km] 206cal 371/510W

24:37 24:41 24:32 24:48 24:49 25:34 28:47 30:01 14:51

	chunkywizard Well done! How was it? Didn’t fancy keeping up with Ross? 😂
	Jonesy the Jog I would have offered to pace Ross for the first k but he was in a different wave so I couldn't! My race was good, I haven't done the training so knew it was going to be tough but put in a solid effort so should hopefully see some fitness gains from it.
	chunkywizard glad it went well, rest up.

Pace

25%

72%

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.
1.26	10:00	10:00	7:56	126 83-134	999	180 172-190	391 332-484	13/13
2.53	20:00	10:00	7:55	129 116-141	1021	184 180-188	365 303-460	15/20
3.79	30:00	10:00	7:56	130 116-135	1031	181 174-188	371 338-424	9/9
5.05	40:00	10:00	7:56	134 130-137	1063	181 178-188	363 345-393	7/8
6.30	50:00	10:00	7:58	136 132-140	1084	180 176-184	366 354-382	10/10
7.57	1:00:00	10:00	7:54	139 135-142	1097	180 176-186	374 358-412	9/11
8.83	1:10:00	10:00	7:54	142 136-147	1123	181 92-188	380 223-428	12/11
10.10	1:20:00	10:00	7:55	142 136-145	1125	182 176-188	378 349-422	7/7
11.35	1:30:00	10:00	7:56	143 139-146	1136	181 178-188	369 346-418	7/8
12.60	1:40:00	10:00	8:03	144 138-148	1160	180 176-184	390 367-414	11/11
13.84	1:50:00	10:00	8:00	146 142-148	1169	179 174-186	397 357-441	10/10
15.09	2:00:00	10:00	8:00	146 140-149	1169	180 176-186	368 347-387	6/6
16.35	2:10:00	10:00	7:57	148 141-152	1176	180 176-186	369 348-428	8/8
17.57	2:20:00	10:00	8:12	148 145-150	1214	178 174-186	382 327-418	6/6
18.76	2:30:00	10:00	8:27	146 141-150	1233	176 172-180	346 333-382	7/7
19.92	2:40:00	10:00	8:35	146 141-149	1252	175 172-182	349 334-384	8/7
20.88	2:50:00	10:00	10:25	132 106-145	1376	156 102-180	295 106-380	6/5
21.99	3:00:00	10:00	9:01	138 135-141	1243	172 168-174	354 331-373	6/7
22.98	3:10:00	10:00	10:06	136 110-141	1374	162 102-178	316 35-376	7/7
24.00	3:20:00	10:00	9:52	131 110-140	1292	164 102-222	322 101-418	9/8
25.09	3:30:00	10:00	9:07	134 116-138	1221	174 170-178	341 326-364	6/6
26.21	3:40:00	10:00	8:57	141 135-146	1262	175 170-180	367 289-442	18/14
26.54	3:42:40	2:40	8:00	145 141-153	1159	178 172-190	405 359-510	3/4

Heart

139/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 36m, Range 16m, Flat prediction 3:42:41

Elevation Graph

No climbs of at least 10 metres detected.

Power

362W (510 max)

Power Graph

Power Bands

Cadence

176 (222 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.5	178	26.2	3:37:11	8:16
Walk	2.5	107	0.3	5:29	18:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:29	45.60%	More
800m	3:48	7:38	52.82%	More
1km	4:47	7:42	54.58%	More
Mile	7:47	7:47	56.96%	More
5k	24:28	7:52	61.68%	More
5 miles	39:32	7:54	62.24%	More
10k	49:11	7:55	62.53%	More
10 miles	1:19:09	7:55	64.26%	More
Half	1:43:59	7:56	64.75%	More
20 miles	2:40:40	8:02	65.89%	More
Mara	3:39:54	8:24	64.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	68.71
5km	21:58	7:04	68.69
5M	36:43	7:21	67.01
10km	46:25	7:28	66.24
10M	1:17:36	7:46	65.54
Half	1:43:51	7:56	64.33
20M	2:44:00	8:12	64.55
Mara	3:39:31	8:23	64.31

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