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Thu 11th Apr 2024 at 7:15pm by ross89uk

Run > General

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Time
40:35
Miles
4.35
Min/mi
9:20
Pacing
90.8%
WAVA
47.74
Stride(cm)
100
Cals
560
Cadence
173
BPM
160
%MHR
93.5
B/mi
1492
Asc(m)
38
Hillscore
2
Surface
Road

Notes & Comments

1) 1mi - 8:34(8:34/mi) 153/168bpm [1310b/mi] 119cal
2) 1mi - 9:42(9:42/mi) 162/168bpm [1570b/mi] 134cal
3) 1mi - 9:38(9:38/mi) 164/170bpm [1580b/mi] 133cal
4) 1mi - 9:26(9:26/mi) 164/170bpm [1548b/mi] 128cal
5) 0.35mi - 3:16(9:20/mi) 165/167bpm [1539b/mi] 46cal

8:34 9:42 9:38 9:26 3:16

Pace

20%

54%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	9:00	111 90-130	998	170 160-176	0/3
0.25	2:11	1:03	8:26	143 130-157	1206	172 168-176	1/0
0.38	3:08	57	7:34	159 157-162	1204	171 168-174	1/0
0.50	4:14	1:06	8:50	160 159-162	1414	172 172-174	1/0
0.63	5:21	1:07	8:56	162 159-166	1446	170 166-174	1/1
0.75	6:23	1:03	8:22	166 164-168	1388	171 170-172	4/0
0.88	7:26	1:03	8:24	164 162-168	1378	172 168-176	4/1
1.00	8:33	1:06	8:50	161 158-163	1421	173 170-176	0/6
1.13	9:46	1:13	9:48	159 152-162	1558	173 172-176	2/1
1.25	11:07	1:21	10:46	162 160-164	1745	173 164-176	1/1
1.38	12:13	1:06	8:47	162 158-164	1422	174 170-176	2/2
1.50	13:26	1:13	9:46	163 162-163	1591	172 170-174	1/1
1.63	14:42	1:15	10:04	161 157-163	1620	174 172-176	3/0
1.75	15:44	1:02	8:18	160 157-161	1328	172 164-174	2/1
1.88	16:56	1:13	9:41	161 159-164	1560	174 168-176	1/1
2.00	18:16	1:19	10:33	165 164-168	1740	173 170-176	3/1
2.13	19:27	1:11	9:31	167 164-169	1590	172 168-176	5/1
2.25	20:41	1:14	9:53	165 163-166	1630	173 170-174	2/0
2.38	21:52	1:11	9:30	161 158-164	1529	175 174-176	4/3
2.50	23:11	1:19 +9	10:29	163 161-165	1710	173 126-178	2/2
2.63	24:18	1:07	8:53	166 165-168	1476	176 174-180	1/1
2.75	25:26	1:08	9:07	163 161-166	1485	175 168-180	0/6
2.88	26:41	1:15	9:59	159 157-162	1587	174 170-180	0/4
3.00	28:03	1:22	10:59	165 160-170	1813	173 170-180	0/1
3.13	29:16	1:13	9:43	167 164-170	1622	174 172-176	7/0
3.25	30:26	1:10	9:17	164 160-165	1523	175 172-176	2/2
3.38	31:37	1:11	9:31	164 164-165	1560	176 174-178	0/2
3.50	32:43	1:06	8:45	167 164-170	1462	175 172-176	0/1
3.63	33:56	1:13	9:44	165 160-167	1607	174 170-178	1/3
3.75	35:04	1:08	9:02	161 159-162	1453	175 174-178	0/6
3.88	36:17	1:14	9:49	160 156-163	1570	174 172-176	0/4
4.00	37:29	1:12	9:38	164 163-165	1581	174 172-176	0/2
4.13	38:37	1:08	9:02	164 164-167	1482	175 172-178	0/2
4.25	39:48	1:11	9:30	166 164-167	1576	174 172-176	1/1
4.35	40:46	58	9:38	166 165-167	1599	174 172-176	0/2

Heart

160/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 25m, Flat prediction 40:59

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.6%	9:52
10 1.1%	8:25
See your biggest climbs

Cadence

173 (180 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	173	4.3	40:35	9:20
Walk	0.4	126	0	11	1:09:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	40.60%	More
800m	4:08	8:19	43.65%	More
1km	5:13	8:23	45.25%	More
Mile	8:29	8:29	47.61%	More
5k	29:01	9:21	47.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:33	8:33	47.25
5km	28:24	9:08	48.36
5M	47:02	9:24	47.43
10km	59:13	9:32	47.00
10M	1:38:04	9:48	46.85
Half	2:10:34	9:58	46.16
20M	3:24:29	10:13	46.71
Mara	4:32:14	10:23	46.78

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