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Tue 30th Apr 2024 at 7:17pm by allmatthew

Run > General

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Time
17:53
Miles
3.27
Min/mi
5:28
Pacing
27.6%
WAVA
79.88
Stride(cm)
156
Cals
256
Cadence
189
BPM
143
%MHR
72.4
B/mi
784
Asc(m)
32
Surface
Road

Notes & Comments

3 comments

12 x 90 secs (60 secs recovery)

1) 0.28mi - 1:31(5:29/mi) 123/148bpm [674b/mi] 23cal
2) 0.28mi - 1:31(5:24/mi) 142/154bpm [766b/mi] 26cal
3) 0.28mi - 1:31(5:30/mi) 141/150bpm [776b/mi] 20cal
4) 0.28mi - 1:31(5:29/mi) 149/158bpm [817b/mi] 23cal
5) 0.28mi - 1:31(5:29/mi) 148/161bpm [810b/mi] 22cal
6) 0.28mi - 1:30(5:25/mi) 155/164bpm [840b/mi] 23cal
7) 0.27mi - 1:30(5:31/mi) 149/160bpm [821b/mi] 21cal
8) 0.27mi - 1:30(5:29/mi) 148/159bpm [811b/mi] 20cal
9) 0.27mi - 1:30(5:37/mi) 149/167bpm [836b/mi] 24cal
10) 0.27mi - 1:30(5:38/mi) 144/158bpm [812b/mi] 18cal
11) 0.27mi - 1:30(5:28/mi) 148/162bpm [810b/mi] 21cal
12) 0.26mi - 1:19(5:07/mi) 143/161bpm [732b/mi] 15cal

1:31 1:31 1:31 1:31 1:31 1:30 1:30 1:30 1:30 1:30 1:30 1:19

	riggys99 Nice session
	Mark J 🇳🇿 Oof, solid session that.
	allmatthew Thank you - was absolutely blowing by the end (hence me stopping 10 seconds early) but good to get the legs moving quickly.

Pace

21%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	41	41	5:31	103 86-127	569	189 186-192	0/1
0.25	1:22	41	5:26	138 127-146	750	189 186-192	0/2
0.38	2:58	1:35 +59	12:44	132 125-148	1681	190 188-196	9/5
0.50	3:42	44	5:52	147 141-154	861	189 186-192	1/3
0.63	5:22	1:40 +59	13:22	138 127-154	1844	190 186-192	1/2
0.75	6:03	42	5:32	145 134-148	803	188 184-192	2/0
0.88	7:43	1:40 +59	13:18	143 138-150	1902	189 186-194	1/5
1.00	8:24	41	5:29	148 140-151	812	189 184-194	3/0
1.13	10:04	1:40 +1:00	13:19	150 133-158	1998	189 186-194	1/3
1.25	10:46	42	5:33	139 133-149	771	189 186-190	2/2
1.38	11:27	42	5:33	156 149-161	867	191 190-192	1/2
1.50	13:05	1:37 +58	12:59	146 141-160	1896	190 186-196	1/4
1.63	13:47	42	5:36	161 159-164	902	191 186-194	7/0
1.75	15:25	1:38 +1:01	13:05	143 134-164	1871	190 186-194	1/4
1.88	16:09	45	5:56	156 145-160	926	190 188-192	4/1
2.00	17:51	1:41 +59	13:29	140 127-160	1887	189 180-192	0/4
2.13	18:32	42	5:35	152 137-159	848	188 184-190	3/1
2.25	20:16	1:44 +1:02	13:51	146 131-159	2023	186 180-192	1/0
2.38	20:59	42	5:38	145 132-157	817	186 184-192	1/3
2.50	22:43	1:44 +1:00	13:52	154 130-167	2136	186 184-188	4/0
2.63	23:22	40	5:19	136 129-149	723	187 184-190	1/2
2.75	25:05	1:42 +1:00	13:38	152 134-158	2072	187 180-196	2/1
2.88	25:46	41	5:28	139 133-148	760	192 188-198	3/4
3.00	26:27	41	5:30	156 150-161	858	190 188-190	2/2
3.13	28:08	1:41 +1:02	13:31	138 128-161	1865	190 182-196	0/2
3.25	28:48	39	5:16	149 141-160	784	194 190-200	3/1
3.27	28:55	7	5:24	161 160-161	869	190 190-190	1/0

Heart

143/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 32m, Range 13m, Flat prediction 17:53

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

189 (200 max) Stride Length: 156cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.9	189	3.3	17:43	8:46
Walk	0.0	0	0	0	NAN:00:00
Still	0.6	-	-	13	-
Pause	27.5	-	-	10:59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	17	4:41	58.71%	More
200m	36	4:47	61.93%	More
400m	1:16	5:06	60.72%	More
800m	3:37	7:16	49.03%	More
1km	5:17	8:31	43.84%	More
Mile	8:20	8:20	47.73%	More
5k	27:57	9:00	48.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:58	4:58	80.16
5km	16:55	5:27	79.99
5M	28:19	5:40	77.58
10km	35:49	5:46	76.49
10M	59:57	6:00	75.44
Half	1:20:17	6:08	73.91
20M	2:06:55	6:21	74.08
Mara	2:49:59	6:29	73.75

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