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Wed 17th Apr 2024 at 6:35pm by Mr AL

Run > General

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Time
40:25
Miles
3.71
Min/mi
10:54
Pacing
77.5%
WAVA
46.81
Stride(cm)
90
Cals
450
Cadence
165
BPM
142
%MHR
82.8
B/mi
1543
Asc(m)
178
Hillscore
8
Surface
Road

Notes & Comments

Pleasant RR run. Beautiful sunset running, apart from a late hail shower! 3 x Newbies coped well with the pace.

1) 1mi - 11:08(11:08/mi) 138/151bpm [1536b/mi] 126cal 5.39/6.01mph
2) 1mi - 10:54(10:54/mi) 139/152bpm [1514b/mi] 116cal 5.51/6.41mph
3) 1mi - 10:44(10:44/mi) 146/171bpm [1566b/mi] 123cal 5.59/6.2mph
4) 0.71mi - 7:40(10:46/mi) 145/161bpm [1562b/mi] 85cal 5.57/6.16mph

11:08 10:54 10:44 7:40

Pace

67%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:27	1:27	11:35	123 119-128	1425	158 120-166	2/3
0.25	2:50	1:23	11:05	138 129-147	1530	166 164-170	5/3
0.38	4:12	1:22	10:54	144 142-146	1569	169 168-170	5/1
0.50	5:32	1:20	10:43	139 135-146	1490	165 158-168	1/10
0.63	6:52	1:20	10:39	142 138-148	1513	167 164-168	5/4
0.75	8:39	1:47 +14	14:13	134 119-147	1906	163 158-166	10/8
0.88	10:00	1:21	10:49	146 139-149	1580	168 166-170	6/8
1.00	11:21	1:21	10:51	147 145-151	1595	169 166-172	22/5
1.13	12:46	1:25	11:18	146 137-151	1651	164 156-168	7/17
1.25	14:06	1:20	10:37	147 144-149	1561	165 164-168	7/6
1.38	15:26	1:20	10:41	142 139-147	1517	164 162-166	5/7
1.50	16:49	1:24	11:08	142 140-144	1581	165 162-168	6/12
1.63	18:12	1:22	10:58	140 139-140	1535	164 164-166	7/9
1.75	19:34	1:23	11:01	130 121-139	1431	163 158-166	0/15
1.88	21:17	1:43 +20	13:44	124 115-134	1703	162 156-164	5/7
2.00	22:35	1:18	10:24	141 137-146	1467	166 164-168	7/15
2.13	23:59	1:24	11:13	144 142-147	1615	166 158-170	11/5
2.25	25:23	1:23	11:07	142 141-144	1580	166 164-168	15/21
2.38	26:45	1:23	11:00	142 140-144	1562	167 164-170	13/11
2.50	28:05	1:19	10:34	142 139-144	1501	166 164-168	7/3
2.63	29:54	1:49 +27	14:34	135 125-144	1967	158 118-170	9/2
2.75	32:20	2:26 +1:05	19:27	160 146-170	3112	168 160-170	11/8
2.88	33:34	1:14	9:53	145 132-159	1434	165 162-170	10/1
3.00	34:51	1:17	10:15	156 151-162	1598	166 164-168	4/7
3.13	36:35	1:44 +15	13:56	136 127-150	1895	158 118-166	4/9
3.25	37:53	1:18	10:25	146 138-148	1520	164 164-166	8/5
3.38	39:08	1:14	9:56	142 138-146	1410	166 164-170	2/9
3.50	40:27	1:19	10:31	141 138-149	1482	168 166-172	4/8
3.63	41:44	1:17	10:18	155 151-158	1597	172 168-174	4/5
3.71	42:46	1:02	11:53	156 152-161	1854	170 168-174	3/5

Heart

142/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 178m, Range 51m, Flat prediction 40:35

Elevation Graph

Biggest Climbs (m)	Min/mi
21 13.7%	11:27
18 5.4%	10:03
15 8.0%	10:42
14 13.1%	11:01
11 3.2%	10:51
See your biggest climbs

Cadence

165 (174 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.3	165	3.7	40:14	11:22
Walk	1.4	118	0	38	1:40:47
Pause	4.3	-	-	1:54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:53	35.67%	More
800m	5:00	10:04	41.68%	More
1km	6:21	10:13	42.80%	More
Mile	10:52	10:52	42.47%	More
5k	35:58	11:35	43.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:04	10:04	45.88
5km	33:29	10:47	47.00
5M	55:27	11:05	46.36
10km	1:09:49	11:14	46.05
10M	1:55:37	11:34	46.05
Half	2:33:56	11:45	45.45
20M	4:01:03	12:03	46.00
Mara	5:20:56	12:15	46.07

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