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Tue 23rd Apr 2024 at 6:57am by Abi G

Run > Steady-State

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Time
35:00
Miles
4.11
Min/mi
8:31
Pacing
93.8%
WAVA
60.18
Stride(cm)
105
Cals
420
Cadence
180
BPM
134
%MHR
72.5
B/mi
1142
Asc(m)
30
Surface
Road

Notes & Comments

Early Netley Run

Legs a bit heavy but otherwise not too bad.

1) 1mi - 8:55(8:55/mi) 125/134bpm [1115b/mi] 102cal
2) 1mi - 8:31(8:31/mi) 132/139bpm [1124b/mi] 102cal
3) 1mi - 8:30(8:30/mi) 138/151bpm [1172b/mi] 100cal
4) 1mi - 8:15(8:15/mi) 145/151bpm [1196b/mi] 105cal
5) 0.11mi - 50(7:46/mi) 147/148bpm [1141b/mi] 11cal

8:55 8:31 8:30 8:15 50

Pin Map

0mi in 0

Pace

26%

68%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:00	106 79-126	954	174 166-178	3/0
0.25	2:13	1:06	8:45	123 120-127	1076	174 170-178	1/0
0.38	3:17	1:04	8:29	127 121-130	1076	176 174-178	0/2
0.50	4:28	1:11	9:30	127 126-129	1206	176 172-180	3/0
0.63	5:35	1:07	8:55	127 124-129	1132	177 172-180	1/0
0.75	6:40	1:06	8:44	129 123-134	1127	179 174-186	1/0
0.88	7:48	1:07	9:00	130 128-132	1169	180 178-182	3/1
1.00	8:55	1:08	9:01	131 131-132	1182	181 180-182	2/3
1.13	10:02	1:06	8:49	132 128-134	1164	180 178-182	2/0
1.25	11:03	1:01	8:09	128 126-129	1044	180 178-182	1/1
1.38	12:05	1:02	8:17	124 123-128	1026	180 176-184	0/2
1.50	13:09	1:05	8:36	131 128-133	1128	181 178-184	0/4
1.63	14:16	1:07	8:57	137 132-139	1226	182 174-186	2/2
1.75	15:19	1:02	8:20	134 130-138	1116	180 176-184	3/0
1.88	16:22	1:04	8:28	137 135-139	1160	181 180-184	3/4
2.00	17:26	1:04	8:32	132 129-134	1126	180 178-184	1/1
2.13	18:34	1:08 +6	9:01	127 124-130	1146	179 174-184	1/6
2.25	19:39	1:05	8:39	131 126-136	1133	182 180-184	0/3
2.38	20:41	1:02	8:15	139 137-140	1146	183 180-184	1/0
2.50	21:45	1:04	8:33	138 137-139	1179	182 180-184	2/0
2.63	22:48	1:03	8:26	137 136-138	1156	183 180-184	0/0
2.75	23:51	1:03	8:20	139 138-140	1159	183 180-184	2/0
2.88	24:57	1:06	8:48	142 137-151	1249	185 180-188	1/1
3.00	26:01	1:05	8:39	146 145-150	1263	183 182-186	4/0
3.13	27:04	1:03	8:23	143 141-146	1198	183 180-186	1/0
3.25	28:06	1:01	8:12	146 144-147	1196	183 182-186	1/0
3.38	29:10	1:05	8:36	143 140-145	1231	183 180-186	1/1
3.50	30:13	1:02	8:20	145 144-147	1208	182 172-186	1/1
3.63	31:13	1:01	8:04	143 142-145	1154	182 180-184	0/2
3.75	32:16	1:02	8:18	146 142-151	1211	184 182-188	2/3
3.88	33:15	59	7:52	149 145-151	1172	183 178-186	1/0
4.00	34:16	1:02	8:13	147 145-148	1208	183 176-184	1/1
4.11	35:07	51	7:53	147 146-148	1158	183 180-184	0/1

Heart

134/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 30m, Range 14m, Flat prediction 35:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (188 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	180	4.1	35:01	8:33
Walk	0.0	0	0	0	NAN:00:00
Pause	0.3	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:43	48.59%	More
800m	4:00	8:02	51.25%	More
1km	5:01	8:04	53.18%	More
Mile	8:09	8:09	55.56%	More
5k	26:12	8:26	60.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:49	7:49	57.92
5km	26:01	8:22	60.80
5M	43:05	8:37	59.91
10km	54:15	8:44	59.57
10M	1:29:49	8:59	59.18
Half	1:59:36	9:08	57.99
20M	3:07:17	9:22	58.15
Mara	4:09:21	9:31	57.76

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