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Tue 16th Apr 2024 at 6:39pm by Mike Salford

Run > General

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Time
36:54
Miles
4.72
Min/mi
7:49
Pacing
55.2%
WAVA
68.80
Stride(cm)
111
Cals
457
Cadence
186
BPM
136
B/mi
1063
Asc(m)
26
Hillscore
1
Surface
Road

Notes & Comments

1) 0.62mi - 5:22(8:37/mi) 136/154bpm [1173b/mi] 49cal 6.96/7.31mph
2) 0.49mi - 4:28(9:06/mi) 134/154bpm [1220b/mi] 43cal 6.59/7.41mph
3) 0.5mi - 3:26(6:53/mi) 129/141bpm [889b/mi] 41cal 8.71/10.35mph
4) 0.12mi - 1:05(8:46/mi) 131/136bpm [1149b/mi] 13cal 6.84/8.85mph
5) 0.5mi - 3:33(7:08/mi) 137/142bpm [978b/mi] 49cal 8.41/9mph
6) 0.12mi - 1:04(8:38/mi) 134/141bpm [1158b/mi] 14cal 6.94/8.39mph
7) 0.5mi - 3:35(7:13/mi) 135/146bpm [975b/mi] 46cal 8.31/9.46mph
8) 0.12mi - 1:06(8:51/mi) 137/142bpm [1212b/mi] 15cal 6.78/8.18mph
9) 0.5mi - 3:39(7:21/mi) 142/147bpm [1044b/mi] 53cal 8.16/8.81mph
10) 0.12mi - 1:05(8:39/mi) 136/144bpm [1177b/mi] 13cal 6.93/7.49mph
11) 0.5mi - 3:44(7:30/mi) 143/147bpm [1073b/mi] 54cal 7.99/8.87mph
12) 0.12mi - 1:04(8:37/mi) 140/145bpm [1205b/mi] 14cal 6.97/8.22mph
13) 0.5mi - 3:40(7:23/mi) 144/149bpm [1063b/mi] 53cal 8.13/9.35mph
14) 0.01mi - 2(6:05/mi) 149/149bpm [906b/mi] 9.87/9.35mph

5:22 4:28 3:26 1:05 3:33 1:04 3:35 1:06 3:39 1:05 3:44 1:04 3:40 2

Pace

12%

42%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:09	2:09	8:35	126 88-149	1081	187 178-192	4/4
0.50	5:10	3:01 +53	12:05	140 114-154	1693	189 140-194	9/0
0.75	7:17	2:07	8:29	148 141-153	1255	192 190-194	4/3
1.00	9:33	2:15	9:01	135 122-153	1218	189 184-192	4/3
1.25	12:02	2:30 +25	9:59	114 93-129	1137	185 96-204	2/0
1.50	13:51	1:48	7:13	134 131-136	968	191 188-194	5/8
1.75	15:47	1:56	7:45	133 127-141	1032	185 178-190	5/2
2.00	17:34	1:47	7:07	135 128-140	960	188 186-190	1/2
2.25	19:22	1:49	7:16	141 138-142	1024	186 178-188	6/8
2.50	23:03	3:41 +1:47	14:43	127 105-139	1868	183 134-198	2/1
2.75	24:52	1:49	7:17	137 118-144	998	192 188-198	0/10
3.00	26:54	2:02	8:07	139 133-145	1128	182 176-188	3/0
3.25	28:46	1:52	7:27	140 134-145	1043	188 186-190	2/4
3.50	30:40	1:54	7:35	145 140-146	1099	184 176-188	3/2
3.75	32:35	1:55	7:41	135 128-142	1037	183 178-188	0/2
4.00	34:29	1:54	7:35	145 142-147	1100	184 180-186	0/1
4.25	36:30	2:01	8:05	142 136-146	1148	180 178-184	1/3
4.50	38:24	1:54	7:37	142 136-147	1080	186 180-188	7/7
4.72	39:59	1:35	7:09	148 146-149	1058	184 176-188	2/0

Heart

136/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 26m, Range 17m, Flat prediction 35:49

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.5%	11:10
See your biggest climbs

Cadence

186 (204 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.0	186	4.7	37:36	7:58
Walk	6.0	117	0	2:23	7:14:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:35	55.22%	More
800m	3:25	6:53	63.48%	More
1km	4:30	7:14	62.95%	More
Mile	7:14	7:14	66.68%	More
5k	25:06	8:05	65.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:07	7:07	67.75
5km	23:41	7:37	69.42
5M	39:13	7:51	68.63
10km	49:23	7:57	68.22
10M	1:21:47	8:11	68.29
Half	1:48:53	8:19	67.45
20M	2:50:30	8:32	68.26
Mara	3:47:01	8:40	68.36

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