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Wed 24th Apr 2024 at 5:58pm by Rob S

Run > General

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Time
40:54
Miles
4.35
Min/mi
9:24
Pacing
90.8%
WAVA
45.02
Stride(cm)
105
Cals
505
Watts
303
Cadence
163
BPM
153
%MHR
89.4
B/mi
1437
Asc(m)
14
Surface
Road

Notes & Comments

1) 4.35mi - 40:54(9:24/mi) 153/165bpm [1437b/mi] 505cal 299/404W

40:54

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	1:10	1:10	9:20	135 124-142	1259	160 94-166	332 110-374	2/1
0.25	2:20	1:10	9:22	144 142-145	1350	162 160-164	330 303-350	1/1
0.38	3:30	1:10	9:17	145 142-148	1345	162 160-166	305 298-313	1/0
0.50	4:41	1:11	9:27	148 146-149	1399	164 162-166	314 308-321	1/1
0.63	5:49	1:09	9:10	147 146-149	1347	164 162-166	313 305-336	1/1
0.75	7:03	1:13	9:44	151 148-153	1471	163 158-168	306 301-316	1/0
0.88	8:13	1:10	9:20	151 150-153	1410	163 158-166	299 284-330	2/2
1.00	9:22	1:09	9:12	151 148-154	1389	163 160-166	302 291-310	1/1
1.13	10:32	1:10	9:20	154 153-155	1438	164 162-166	321 295-337	1/1
1.25	11:39	1:08	9:02	152 152-154	1373	164 160-166	295 289-304	1/2
1.38	12:49	1:09	9:14	154 150-155	1422	163 162-166	300 288-314	1/1
1.50	13:56	1:07	8:57	152 150-156	1362	163 160-166	293 287-299	1/2
1.63	15:07	1:11	9:31	155 154-156	1474	162 158-164	293 276-299	1/1
1.75	16:40	1:33	12:26	139 129-155	1728	163 160-166	275 230-336	1/2
1.88	17:50	1:10	9:20	149 142-153	1390	162 160-164	301 285-316	2/1
2.00	19:01	1:11	9:25	155 153-156	1461	162 160-164	288 281-301	1/1
2.13	20:12	1:11	9:29	154 153-155	1462	162 160-164	296 283-323	1/0
2.25	21:22	1:09	9:16	154 153-156	1426	162 160-164	297 279-320	2/2
2.38	22:33	1:11	9:30	154 154-156	1462	162 160-164	293 281-309	1/1
2.50	23:43	1:11	9:24	156 154-159	1468	163 160-166	302 280-339	2/0
2.63	24:57	1:14	9:53	156 152-159	1541	163 156-166	266 91-300	1/2
2.75	26:07	1:10	9:16	154 152-159	1427	163 158-166	292 273-307	1/1
2.88	27:18	1:11	9:28	156 155-158	1477	162 160-166	292 282-306	1/2
3.00	28:27	1:09	9:08	154 152-156	1408	163 160-166	293 284-305	0/1
3.13	29:36	1:10	9:18	155 152-159	1442	163 162-166	329 299-404	2/1
3.25	30:45	1:09	9:09	158 157-159	1447	163 160-164	322 313-370	3/2
3.38	31:57	1:12	9:34	157 157-158	1502	162 158-164	318 310-332	1/0
3.50	33:08	1:12	9:33	156 155-157	1490	162 160-164	305 280-331	1/2
3.63	34:19	1:11	9:25	157 156-158	1477	163 160-168	314 306-334	1/1
3.75	35:27	1:08	9:06	157 156-157	1428	164 160-166	296 286-305	0/0
3.88	36:35	1:08	9:06	157 156-157	1429	164 162-166	301 293-306	1/1
4.00	37:44	1:09	9:11	158 157-159	1452	165 162-166	300 295-304	1/1
4.13	38:53	1:09	9:12	156 155-158	1434	164 162-166	299 292-308	1/1
4.25	40:00	1:07	8:52	160 155-163	1419	166 162-170	305 294-331	1/1
4.35	40:54	54	8:41	164 163-165	1423	166 164-170	342 332-361	1/1

Heart

153/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 14m, Range 5m, Flat prediction 40:54

Elevation Graph

No climbs of at least 10 metres detected.

Power

303W (404 max)

Power Graph

Power Bands

Cadence

163 (170 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	163	4.4	40:38	9:20
Walk	0.0	94	0	1	20:24
Still	0.6	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:49	33.57%	More
800m	4:28	8:59	37.73%	More
1km	5:36	9:01	39.44%	More
Mile	9:10	9:10	41.79%	More
5k	29:15	9:25	44.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:37	8:37	44.44
5km	28:38	9:13	45.36
5M	47:24	9:29	44.75
10km	59:41	9:36	44.49
10M	1:38:50	9:53	44.44
Half	2:11:36	10:03	43.84
20M	3:26:04	10:18	44.37
Mara	4:34:22	10:28	44.43

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