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Mon 6th May 2024 at 7:16pm by Poncho

Run > General

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Time
38:29
Miles
4.02
Min/mi
9:34
Pacing
80.7%
WAVA
50.63
Stride(cm)
108
Cals
509
Cadence
155
BPM
147
B/mi
1407
Asc(m)
19
Surface
Road

Notes & Comments

1) 1mi - 10:03(10:03/mi) 139/147bpm [1396b/mi] 128cal
2) 1mi - 9:41(9:41/mi) 148/152bpm [1434b/mi] 129cal
3) 1mi - 9:14(9:14/mi) 149/155bpm [1375b/mi] 123cal
4) 1mi - 9:22(9:22/mi) 154/159bpm [1443b/mi] 127cal
5) 0.02mi - 9(8:48/mi) 157/157bpm [1382b/mi] 2cal

10:03 9:41 9:14 9:22 9

Pace

11%

60%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:26	124 100-138	1294	160 156-164	1/0
0.25	2:37	1:19	10:31	133 130-136	1398	157 156-160	1/1
0.38	3:50	1:13	9:47	138 136-141	1350	156 154-160	2/0
0.50	5:04	1:14	9:50	140 139-141	1377	155 152-158	1/1
0.63	6:27	1:23 +9	11:01	141 137-143	1553	152 108-158	2/3
0.75	7:41	1:14	9:54	142 140-145	1407	155 154-156	1/2
0.88	8:54	1:13	9:42	145 143-146	1405	155 152-158	2/2
1.00	10:12	1:18	10:22	146 145-146	1513	155 152-156	1/1
1.13	11:22	1:10	9:23	148 143-152	1390	154 154-156	1/0
1.25	12:37	1:15	10:00	149 147-150	1491	155 152-158	2/3
1.38	14:26	1:49 +33	14:35	144 127-152	2099	154 150-156	2/0
1.50	15:39	1:13	9:42	142 134-147	1377	154 150-158	1/1
1.63	16:55	1:16	10:05	150 149-151	1512	154 152-156	4/0
1.75	18:06	1:11	9:32	150 149-151	1429	155 152-158	1/2
1.88	19:18	1:11	9:31	151 150-152	1437	155 154-156	1/1
2.00	20:26	1:09	9:10	149 148-150	1367	156 154-158	0/2
2.13	22:12	1:46 +40	14:08	142 130-152	2008	157 154-160	0/2
2.25	23:40	1:28 +16	11:45	146 144-150	1715	156 154-160	1/0
2.38	24:50	1:10	9:18	148 146-151	1376	156 154-160	0/2
2.50	26:01	1:11	9:28	151 150-152	1429	156 154-158	0/1
2.63	27:12	1:11	9:26	152 151-154	1433	155 154-158	1/1
2.75	28:20	1:08	9:05	151 149-153	1373	157 154-158	0/3
2.88	29:28	1:08	9:06	152 149-155	1383	156 154-158	1/2
3.00	30:36	1:08	9:00	154 152-155	1387	157 154-160	0/2
3.13	32:12	1:36 +27	12:50	153 145-157	1962	157 156-158	1/1
3.25	33:24	1:12	9:35	150 148-152	1437	155 152-158	2/0
3.38	34:38	1:14	9:51	153 151-157	1506	155 154-158	2/0
3.50	36:03	1:25 +14	11:24	157 153-159	1789	154 152-158	3/0
3.63	37:15	1:12	9:32	155 152-157	1478	155 154-156	2/1
3.75	38:26	1:11	9:28	156 153-159	1476	156 152-158	0/3
3.88	39:32	1:06	8:49	156 155-158	1375	155 154-158	0/2
4.00	40:39	1:07	8:59	155 151-157	1393	155 154-158	1/1
4.02	40:48	9	9:03	157 157-157	1420	156 156-156	0/0

Heart

147/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 16m, Flat prediction 38:29

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

155 (164 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.5	155	4	38:26	10:07
Walk	0.5	108	0	12	40:43
Pause	5.0	-	-	2:10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:53	38.17%	More
800m	4:30	9:04	44.09%	More
1km	5:41	9:09	45.56%	More
Mile	9:27	9:27	46.54%	More
5k	31:34	10:10	47.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:48	8:48	49.96
5km	29:17	9:26	51.11
5M	48:30	9:42	50.30
10km	1:01:04	9:50	49.92
10M	1:41:07	10:07	49.86
Half	2:14:37	10:17	49.18
20M	3:30:48	10:32	49.77
Mara	4:40:40	10:43	49.85

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