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Sat 4th May 2024 at 5:35am by Lammy

Run > Race

Not good
warm

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Time
8:57:50
Miles
38.53
Min/mi
13:58
Pacing
53.7%
WAVA
39.51
Stride(cm)
86
Cals
5043
Cadence
134
BPM
133
%MHR
77.8
B/mi
1858
Asc(m)
1834
Hillscore
173
Surface
Mixed

Notes & Comments

1) 1mi - 13:10(13:10/mi) 123/166bpm [1616b/mi] 150/214rpm
2) 1mi - 10:18(10:18/mi) 135/154bpm [1386b/mi] 153/172rpm
3) 1mi - 10:57(10:57/mi) 143/161bpm [1564b/mi] 156/192rpm
4) 1mi - 14:12(14:12/mi) 126/152bpm [1786b/mi] 131/180rpm
5) 1mi - 9:39(9:39/mi) 147/165bpm [1422b/mi] 160/186rpm
6) 1mi - 9:47(9:47/mi) 144/165bpm [1409b/mi] 159/170rpm
7) 1mi - 14:35(14:35/mi) 134/158bpm [1959b/mi] 130/240rpm
8) 1mi - 9:36(9:36/mi) 149/179bpm [1433b/mi] 169/198rpm
9) 1mi - 10:25(10:25/mi) 144/161bpm [1503b/mi] 161/170rpm
10) 1mi - 11:23(11:23/mi) 137/151bpm [1555b/mi] 149/228rpm
11) 1mi - 9:34(9:34/mi) 148/165bpm [1415b/mi] 165/170rpm
12) 1mi - 10:19(10:19/mi) 147/170bpm [1513b/mi] 158/184rpm
13) 1mi - 13:42(13:42/mi) 129/166bpm [1771b/mi] 142/248rpm
14) 1mi - 13:31(13:31/mi) 127/156bpm [1720b/mi] 140/236rpm
15) 1mi - 10:53(10:53/mi) 143/167bpm [1561b/mi] 149/176rpm
16) 1mi - 11:35(11:35/mi) 146/162bpm [1691b/mi] 149/188rpm
17) 1mi - 17:29(17:29/mi) 137/152bpm [2394b/mi] 123/192rpm
18) 1mi - 11:17(11:17/mi) 147/161bpm [1657b/mi] 150/184rpm
19) 1mi - 11:59(11:59/mi) 144/154bpm [1720b/mi] 150/180rpm
20) 1mi - 9:34(9:34/mi) 149/159bpm [1427b/mi] 159/172rpm
21) 1mi - 15:07(15:07/mi) 148/167bpm [2242b/mi] 134/170rpm
22) 1mi - 12:08(12:08/mi) 152/164bpm [1839b/mi] 153/180rpm
23) 1mi - 14:09(14:09/mi) 148/160bpm [2096b/mi] 132/198rpm
24) 1mi - 14:42(14:42/mi) 140/156bpm [2054b/mi] 130/170rpm
25) 1mi - 10:14(10:14/mi) 148/157bpm [1511b/mi] 161/170rpm
26) 1mi - 17:42(17:42/mi) 136/156bpm [2400b/mi] 119/194rpm
27) 1mi - 12:52(12:52/mi) 145/169bpm [1862b/mi] 141/194rpm
28) 1mi - 12:35(12:35/mi) 145/165bpm [1820b/mi] 140/168rpm
29) 1mi - 10:57(10:57/mi) 144/164bpm [1577b/mi] 152/182rpm
30) 1mi - 21:43(21:43/mi) 133/150bpm [2879b/mi] 122/196rpm
31) 1mi - 14:58(14:58/mi) 132/164bpm [1980b/mi] 128/170rpm
32) 1mi - 16:13(16:13/mi) 128/149bpm [2083b/mi] 128/170rpm
33) 1mi - 18:22(18:22/mi) 118/135bpm [2169b/mi] 113/168rpm
34) 1mi - 23:12(23:12/mi) 112/138bpm [2596b/mi] 102/156rpm
35) 1mi - 17:43(17:43/mi) 117/150bpm [2076b/mi] 121/190rpm
36) 1mi - 19:50(19:50/mi) 110/130bpm [2185b/mi] 108/146rpm
37) 1mi - 24:11(24:11/mi) 112/136bpm [2720b/mi] 104/156rpm
38) 1mi - 18:06(18:06/mi) 111/187bpm [2016b/mi] 113/190rpm
39) 0.53mi - 11:47(22:19/mi) 113/174bpm [2519b/mi] 106/184rpm

13:10 10:18 10:57 14:12 9:39 9:47 14:35 9:36 10:25 11:23 9:34 10:19 13:42 13:31 10:53 11:35 17:29 11:17 11:59 9:34 15:07 12:08 14:09 14:42 10:14 17:42 12:52 12:35 10:57 21:43 14:58 16:13 18:22 23:12 17:43 19:50 24:11 18:06 11:47

Pace

61%

13%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
2.00	23:28	23:28	11:44	128 75-166	1502	152 82-214	293/180
4.00	48:37	25:09	12:34	133 96-161	1672	142 86-192	191/135
6.00	1:08:02	19:26	9:43	146 123-165	1418	160 82-186	154/234
8.00	1:32:13	24:11	12:05	140 90-179	1692	145 86-240	96/117
10.00	1:54:02	21:49	10:54	140 104-161	1527	155 86-228	122/110
12.00	2:13:54	19:52	9:56	147 132-170	1460	161 106-184	177/50
14.00	2:41:07	27:13	13:36	128 90-166	1742	141 82-248	137/194
16.00	3:03:35	22:28	11:14	145 105-167	1629	149 96-188	94/217
18.00	3:32:22	28:47	14:23	141 95-161	2029	133 82-192	152/94
20.00	3:53:55	21:33	10:47	146 124-159	1574	154 78-180	186/128
22.00	4:21:10	27:15	13:37	150 105-167	2044	143 34-180	90/141
24.00	4:50:01	28:51	14:25	144 90-160	2077	131 86-198	148/114
26.00	5:17:56	27:56	13:58	140 97-157	1955	134 82-194	163/135
28.00	5:43:23	25:27	12:43	145 91-169	1845	141 86-194	53/197
30.00	6:16:02	32:39	16:20	136 90-164	2220	134 74-196	95/83
32.00	6:47:13	31:11	15:35	130 100-164	2027	128 82-170	151/28
34.00	7:28:49	41:36	20:48	115 82-138	2392	107 82-168	85/111
36.00	8:06:20	37:31	18:46	113 87-150	2120	114 82-190	111/75
38.00	8:48:37	42:17	21:08	112 79-187	2367	108 54-190	127/122
38.53	9:00:26	11:49	22:23	113 82-174	2529	106 82-184	34/11

Heart

133/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 1834m, Range 218m, Flat prediction 7:40:13

Elevation Graph

Biggest Climbs (m)	Min/mi
144 7.0%	22:08
139 5.2%	14:27
136 13.9%	18:23
135 10.0%	17:54
131 10.9%	14:59
118 15.8%	25:56
See your biggest climbs

Cadence

134 (248 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	45.3	164	24.2	4:04:41	10:07
Walk	52.7	108	14.3	4:44:41	19:52
Still	2.0	-	-	11:04	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:42	42.00%	More
800m	4:00	8:02	46.85%	More
1km	5:05	8:10	48.09%	More
Mile	8:39	8:39	48.14%	More
5k	32:12	10:22	43.97%	More
5 miles	50:30	10:06	45.60%	More
10k	1:06:33	10:43	43.18%	More
10 miles	1:49:30	10:57	43.35%	More
Half	2:26:15	11:10	42.93%	More
20 miles	3:50:59	11:33	42.74%	More
Mara	5:17:54	12:08	41.41%	More
50k	6:29:23	12:32	41.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:13	11:13	37.11
5km	37:17	12:00	37.97
5M	1:01:45	12:21	37.29
10km	1:17:44	12:31	36.97
10M	2:08:44	12:52	36.88
Half	2:51:24	13:05	36.35
20M	4:28:24	13:25	36.78
Mara	5:57:21	13:38	36.84

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