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Thu 18th Apr 2024 at 12:55pm by Rob S

Run > General

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Time
34:00
Miles
3.74
Min/mi
9:05
Pacing
94.6%
WAVA
46.30
Stride(cm)
108
Cals
438
Watts
308
Cadence
164
BPM
159
%MHR
92.9
B/mi
1444
Asc(m)
21
Surface
Road

Notes & Comments

1) 3.74mi - 34:00(9:06/mi) 159/170bpm [1446b/mi] 438cal 307/426W

34:00

Pace

100%

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	1:06	1:06	8:47	114 86-138	1001	158 108-166	305 95-357	2/1
0.25	2:12	1:07	8:53	143 138-146	1270	164 162-168	322 303-343	1/0
0.38	3:19	1:06	8:52	147 146-148	1303	165 162-168	316 303-332	1/0
0.50	4:27	1:08	9:03	147 146-148	1331	164 160-166	323 303-372	4/0
0.63	5:40	1:13	9:43	151 148-153	1468	165 162-170	297 254-376	2/3
0.75	6:53	1:13	9:47	151 149-152	1478	163 158-168	278 234-322	2/2
0.88	8:00	1:07	8:52	153 150-154	1357	164 162-166	307 277-322	1/1
1.00	9:06	1:06	8:52	156 154-158	1383	163 160-166	304 291-317	0/2
1.13	10:13	1:07	8:58	156 154-157	1399	162 158-164	302 294-317	0/2
1.25	11:21	1:08	9:00	156 155-158	1405	163 160-166	312 295-341	2/2
1.38	12:28	1:07	8:55	158 156-160	1410	164 162-166	308 295-320	0/1
1.50	13:39	1:11	9:25	161 160-161	1517	165 162-168	302 288-328	2/1
1.63	14:50	1:12	9:33	161 160-162	1537	166 162-170	308 289-359	3/2
1.75	16:00	1:10	9:19	165 162-166	1536	163 156-168	301 284-326	2/1
1.88	17:05	1:05	8:40	165 165-166	1431	166 164-168	323 315-328	1/1
2.00	18:11	1:06	8:48	167 165-169	1469	164 162-168	312 297-329	0/2
2.13	19:18	1:07	8:57	162 159-166	1451	163 160-166	309 293-338	0/2
2.25	20:28	1:09	9:16	160 159-161	1482	163 160-166	305 287-320	2/1
2.38	21:37	1:09	9:14	165 161-167	1525	165 162-170	296 267-327	2/4
2.50	22:45	1:08	9:01	160 156-164	1442	166 164-168	291 284-299	0/1
2.63	23:53	1:09	9:11	167 164-167	1534	166 162-170	298 293-303	1/2
2.75	25:00	1:06	8:50	167 166-167	1474	166 164-170	298 290-307	0/2
2.88	26:06	1:06	8:51	167 166-167	1477	166 162-168	311 305-320	1/1
3.00	27:15	1:09	9:15	167 166-168	1544	164 162-168	304 297-314	0/0
3.13	28:24	1:09	9:08	165 163-168	1508	164 162-166	308 293-337	2/1
3.25	29:42	1:18	10:25	167 164-170	1739	166 160-230	314 220-426	6/3
3.38	30:48	1:06	8:45	166 166-166	1453	165 162-168	301 267-330	2/3
3.50	31:55	1:07	8:55	166 165-168	1481	166 164-168	334 307-369	3/1
3.63	33:00	1:06	8:48	167 165-170	1469	166 164-168	320 309-334	2/1
3.74	34:00	1:00	8:50	170 168-170	1503	166 164-168	329 321-340	2/1

Heart

159/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 21m, Range 10m, Flat prediction 34:00

Elevation Graph

No climbs of at least 10 metres detected.

Power

308W (426 max)

Power Graph

Power Bands

Cadence

164 (230 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	164	3.7	33:55	9:06
Walk	0.2	109	0	5	10:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	34.19%	More
800m	4:24	8:52	38.27%	More
1km	5:32	8:55	39.89%	More
Mile	8:58	8:58	42.67%	More
5k	28:13	9:05	46.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	45.59
5km	27:56	8:59	46.50
5M	46:15	9:15	45.87
10km	58:14	9:22	45.60
10M	1:36:26	9:39	45.55
Half	2:08:24	9:48	44.94
20M	3:21:04	10:03	45.47
Mara	4:27:41	10:13	45.54

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