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Sun 28th Apr 2024 at 12:00pm by jackgooding
Run > General
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Time
38:31
-
Miles 4.50
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Min/mi 8:34
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Pacing
68%
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WAVA
49.70
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Stride(cm)
107
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Cals
455
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Cadence
176
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BPM
135
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%MHR
79.1
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B/mi 1158
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Asc(m)
258
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Hillscore
13
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Surface
Road
Notes & Comments
1) 1mi - 8:57(8:57/mi) 130/152bpm [1164b/mi] 96cal 6.7/7.41mph
2) 1mi - 8:23(8:24/mi) 146/151bpm [1225b/mi] 103cal 7.15/7.74mph
3) 1mi - 8:27(8:27/mi) 143/158bpm [1208b/mi] 100cal 7.1/7.89mph
4) 1mi - 8:28(8:28/mi) 149/158bpm [1261b/mi] 112cal 7.09/7.93mph
5) 0.5mi - 4:16(8:29/mi) 143/160bpm [1212b/mi] 44cal 7.08/7.7mph
2) 1mi - 8:23(8:24/mi) 146/151bpm [1225b/mi] 103cal 7.15/7.74mph
3) 1mi - 8:27(8:27/mi) 143/158bpm [1208b/mi] 100cal 7.1/7.89mph
4) 1mi - 8:28(8:28/mi) 149/158bpm [1261b/mi] 112cal 7.09/7.93mph
5) 0.5mi - 4:16(8:29/mi) 143/160bpm [1212b/mi] 44cal 7.08/7.7mph
8:57 8:23 8:27 8:28 4:16
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:16 | 1:16 | 10:05 | 115 90-141 | 1160 | 177 176-178 | 13/3 |
0.25 | 2:33 | 1:17 +9 | 10:17 | 139 132-144 | 1429 | 171 118-184 | 6/4 |
0.38 | 3:41 | 1:09 | 9:08 | 129 127-131 | 1178 | 176 174-178 | 11/0 |
0.50 | 5:13 | 1:32 +23 | 12:15 | 99 72-136 | 1213 | 178 174-180 | 15/0 |
0.63 | 6:15 | 1:02 | 8:15 | 129 81-151 | 1065 | 176 172-178 | 0/5 |
0.75 | 7:26 | 1:11 +5 | 9:30 | 111 72-147 | 1055 | 177 176-180 | 1/5 |
0.88 | 8:28 | 1:01 | 8:11 | 144 141-147 | 1179 | 178 176-182 | 1/20 |
1.00 | 9:35 | 1:07 | 9:00 | 143 140-147 | 1286 | 179 176-182 | 2/1 |
1.13 | 10:42 | 1:07 | 8:54 | 136 72-150 | 1210 | 178 178-180 | 11/6 |
1.25 | 11:41 | 59 | 7:55 | 148 146-149 | 1173 | 178 176-184 | 8/19 |
1.38 | 12:43 | 1:02 | 8:12 | 148 146-151 | 1214 | 177 176-178 | 2/11 |
1.50 | 13:45 | 1:02 | 8:19 | 147 146-149 | 1222 | 177 174-180 | 16/3 |
1.63 | 14:50 | 1:05 | 8:39 | 143 141-145 | 1238 | 177 174-180 | 6/19 |
1.75 | 15:55 | 1:05 | 8:37 | 146 144-147 | 1258 | 175 172-176 | 15/0 |
1.88 | 16:58 | 1:03 | 8:26 | 145 144-145 | 1223 | 176 172-178 | 4/16 |
2.00 | 17:59 | 1:01 | 8:06 | 143 142-144 | 1158 | 176 174-176 | 11/3 |
2.13 | 19:00 | 1:02 | 8:13 | 142 140-143 | 1167 | 176 174-176 | 4/13 |
2.25 | 20:08 | 1:08 | 9:01 | 141 140-142 | 1272 | 176 174-178 | 6/8 |
2.38 | 22:04 | 1:56 +47 | 15:24 | 126 113-140 | 1940 | 191 126-248 | 4/12 |
2.50 | 23:11 | 1:07 | 8:57 | 148 143-151 | 1325 | 174 172-178 | 8/9 |
2.63 | 24:13 | 1:02 | 8:18 | 127 72-149 | 1054 | 175 174-176 | 4/6 |
2.75 | 25:16 | 1:03 | 8:23 | 136 72-150 | 1141 | 174 172-176 | 12/2 |
2.88 | 26:17 | 1:01 | 8:09 | 151 149-155 | 1230 | 173 172-174 | 3/8 |
3.00 | 27:13 | 56 | 7:26 | 156 155-157 | 1160 | 175 174-176 | 8/8 |
3.13 | 28:20 | 1:07 | 8:58 | 147 72-156 | 1318 | 180 176-184 | 16/4 |
3.25 | 29:21 | 1:01 | 8:07 | 122 72-156 | 990 | 178 174-182 | 8/7 |
3.38 | 30:25 | 1:04 | 8:34 | 153 150-156 | 1310 | 174 172-176 | 3/11 |
3.50 | 31:27 | 1:02 | 8:17 | 156 156-157 | 1292 | 174 172-176 | 13/7 |
3.63 | 32:28 | 1:01 | 8:05 | 154 152-158 | 1245 | 175 174-178 | 12/7 |
3.75 | 33:45 | 1:17 +8 | 10:16 | 148 146-152 | 1519 | 178 176-182 | 8/4 |
3.88 | 35:03 | 1:18 +17 | 10:24 | 127 72-157 | 1320 | 174 120-188 | 5/6 |
4.00 | 36:05 | 1:02 | 8:16 | 128 73-146 | 1058 | 178 168-184 | 4/9 |
4.13 | 37:40 | 1:35 +32 | 12:39 | 136 129-145 | 1721 | 181 172-186 | 7/6 |
4.25 | 38:44 | 1:04 | 8:32 | 149 139-154 | 1270 | 178 174-182 | 23/12 |
4.38 | 40:53 | 2:09 +1:06 | 17:12 | 131 113-154 | 2254 | 168 118-178 | 5/9 |
4.50 | 41:58 | 1:05 | 8:41 | 154 147-159 | 1337 | 176 170-182 | 17/25 |
Heart
135/159max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 258m,
Range 52m, Flat prediction 38:16
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
37 8.1% | 9:28 |
25 12.8% | 8:14 |
20 6.3% | 8:40 |
17 4.7% | 8:42 |
12 5.6% | 8:41 |
11 9.0% | 7:30 |
See your biggest climbs |
Cadence
176 (248 max)
Stride Length: 107cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.5 | 177 | 4.5 | 38:12 | 9:05 |
Walk | 2.8 | 119 | 0 | 1:15 | 1:19:53 |
Still | 0.0 | - | - | 1 | - |
Pause | 5.7 | - | - | 2:31 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:49 | 7:49 | 49.23 |
5km | 26:00 | 8:22 | 50.22 |
5M | 43:04 | 8:37 | 49.44 |
10km | 54:13 | 8:44 | 49.14 |
10M | 1:29:48 | 8:59 | 49.05 |
Half | 1:59:33 | 9:08 | 48.39 |
20M | 3:07:13 | 9:22 | 48.96 |
Mara | 4:09:15 | 9:31 | 49.04 |
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