Wed 24th Apr 2024 at 7:02pm by McGettingThere

Run > Race

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Time
39:20
Miles
4.37
Min/mi
9:00
Pacing
74.6%
WAVA
53.59
Stride(cm)
107
Cals
499
Cadence
167
BPM
165
%MHR
92.9
B/mi
1488
Asc(m)
242
Hillscore
24
Surface
Road

Notes & Comments

Hartcliffe Hill Race - new route.
Worked hard on this until last quarter - No-one to chase in front and no-one behind so just took it steady.
Lovely evening for it.

1) 1mi - 11:22(11:22/mi) 166/174bpm [1887b/mi] 148cal
2) 1mi - 7:36(7:36/mi) 168/171bpm [1277b/mi] 100cal
3) 1mi - 8:53(8:53/mi) 168/171bpm [1492b/mi] 116cal
4) 1mi - 8:34(8:34/mi) 163/168bpm [1395b/mi] 102cal
5) 0.37mi - 2:56(7:55/mi) 161/164bpm [1275b/mi] 33cal

11:22 7:36 8:53 8:34 2:56

Pace

21%

14%

20%

23%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:13	142 100-165	1451	174 158-186	11/1
0.25	2:44	1:28	11:41	168 165-170	1963	167 160-170	16/0
0.38	4:22	1:38	13:03	170 167-172	2220	157 108-170	17/0
0.50	6:26	2:04	16:32	170 170-171	2811	142 96-160	17/0
0.63	7:51	1:25	11:22	169 163-171	1921	157 106-170	14/0
0.75	8:59	1:07	8:58	171 168-174	1533	168 164-172	18/1
0.88	10:11	1:12	9:38	170 167-171	1637	168 160-174	11/0
1.00	11:22	1:11	9:29	167 161-170	1583	172 168-176	13/2
1.13	12:17	55	7:21	169 167-170	1243	171 156-178	6/2
1.25	13:05	48	6:25	168 165-171	1078	167 162-170	5/1
1.38	13:54	49	6:30	167 166-168	1085	168 166-170	3/8
1.50	14:44	51	6:44	166 164-168	1118	172 168-174	0/19
1.63	15:38	54	7:12	164 163-166	1180	169 164-174	0/21
1.75	16:41	1:02	8:17	167 166-169	1383	171 168-174	1/19
1.88	17:38	57	7:37	169 167-171	1288	172 168-176	11/2
2.00	18:58	1:20	10:44	169 166-171	1814	170 168-172	9/1
2.13	20:21	1:22	10:59	170 168-171	1866	169 168-170	16/0
2.25	21:21	1:01	8:07	168 167-170	1364	172 170-174	14/0
2.38	22:23	1:01	8:12	168 167-169	1376	173 172-176	3/4
2.50	23:40	1:17	10:14	169 167-171	1729	170 168-174	16/0
2.63	24:46	1:07	8:53	169 166-170	1502	169 164-172	10/5
2.75	25:44	57	7:40	166 164-168	1271	171 168-176	14/3
2.88	26:52	1:09	9:09	168 165-170	1537	172 168-176	7/5
3.00	27:51	59	7:49	166 163-169	1297	167 164-170	5/1
3.13	28:58	1:07	8:56	163 160-165	1455	173 168-176	2/4
3.25	30:09	1:11	9:29	165 160-168	1564	170 160-174	8/1
3.38	31:33	1:24	11:09	165 163-168	1839	168 160-174	4/11
3.50	32:44	1:11	9:30	166 163-168	1578	166 164-172	0/25
3.63	33:35	52	6:53	160 155-163	1100	173 168-180	0/14
3.75	34:30	55	7:17	162 159-164	1179	168 156-176	0/20
3.88	35:32	1:02	8:12	158 155-161	1296	167 160-174	0/21
4.00	36:25	53	7:05	162 160-164	1148	165 158-170	0/20
4.13	37:18	53	7:08	160 157-163	1141	168 84-178	0/20
4.25	38:24	1:06	8:46	163 161-164	1430	163 80-178	0/19
4.37	39:21	57	7:56	161 158-163	1278	164 80-174	8/8

Heart

165/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 242m, Range 161m, Flat prediction 33:28

Elevation Graph

Biggest Climbs (m)	Min/mi
128 7.2%	10:59
41 7.1%	9:58
28 5.8%	9:37
21 6.2%	9:04
11 4.6%	8:21
11 6.8%	11:34
See your biggest climbs

Cadence

167 (186 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	168	4.3	38:12	8:52
Walk	2.9	103	0.1	1:09	18:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:24	52.64%	More
800m	3:18	6:39	59.59%	More
1km	4:15	6:50	60.49%	More
Mile	7:24	7:24	58.96%	More
5k	25:43	8:17	57.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:13	7:13	60.43
5km	26:34	8:33	55.88
5M	45:55	9:11	52.68
10km	58:58	9:29	51.25
10M	1:41:56	10:12	49.02
Half	2:19:03	10:37	47.19
20M	3:46:14	11:19	45.96
Mara	5:08:39	11:47	44.92

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