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Sat 11th May 2024 at 8:04am by RossN

Run > General

cold

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Time
25:41
Miles
3.11
Min/mi
8:15
Pacing
89.5%
WAVA
65.92
Stride(cm)
104
Cals
260
Cadence
187
BPM
162
%MHR
95
B/mi
1342
Asc(m)
39
Hillscore
8
Surface
Road

Notes & Comments

1) 1km - 4:41(4:41/km) 156/188bpm [730b/km] 32cal 12.82/16.26kmph
2) 1km - 5:07(5:07/km) 164/178bpm [840b/km] 51cal 11.71/12.26kmph
3) 1km - 5:11(5:11/km) 164/168bpm [851b/km] 57cal 11.57/12.39kmph
4) 1km - 5:17(5:17/km) 165/170bpm [871b/km] 58cal 11.37/14.41kmph
5) 1km - 5:14(5:14/km) 169/174bpm [883b/km] 60cal 11.48/14.71kmph
6) 0.05km - 11(3:52/km) 173/175bpm [670b/km] 2cal 15.5/16.76kmph
Nice at 4ºC. Wrong socks. Wrong shoes. Wrong pace. Wrong HR. Some walks. Forgot gloves. The day can only improve from here.

4:41 5:07 5:11 5:17 5:14 11

Pace

65%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	51	51	6:48	121 98-144	823	175 120-208	0/1
0.25	1:46	55	7:20	151 143-155	1108	195 190-204	1/1
0.38	2:42	56	7:28	158 151-165	1180	191 180-198	5/0
0.50	3:40	58	7:43	165 159-173	1273	189 184-198	0/1
0.63	4:43	1:03	8:23	181 174-188	1517	191 180-198	0/3
0.75	5:46	1:03	8:23	167 161-171	1400	190 182-198	4/0
0.88	6:45	59	7:53	161 158-162	1271	190 184-194	4/0
1.00	7:47	1:02	8:15	165 162-171	1361	188 180-196	0/1
1.13	8:50	1:04	8:30	163 162-164	1385	187 182-194	0/3
1.25	9:51	1:01	8:07	163 161-164	1323	190 182-196	0/4
1.38	10:54	1:03	8:21	163 162-164	1360	190 182-198	0/4
1.50	11:55	1:01	8:11	164 163-164	1341	190 186-192	0/2
1.63	12:58	1:03	8:26	164 160-166	1382	192 182-204	0/0
1.75	14:03	1:05	8:40	165 164-166	1429	190 182-196	2/0
1.88	15:04	1:01	8:04	167 164-168	1348	192 184-198	4/0
2.00	16:23	1:19	10:34	164 159-168	1734	165 114-194	4/0
2.13	17:26	1:03	8:20	162 161-164	1351	185 180-190	3/0
2.25	18:26	1:00	8:00	165 163-166	1319	188 182-192	1/0
2.38	19:25	59	7:54	167 165-168	1320	187 182-192	0/2
2.50	20:25	1:00	8:04	169 168-170	1362	191 184-196	0/5
2.63	21:31	1:06	8:46	165 162-167	1446	174 120-192	2/1
2.75	22:33	1:02	8:18	168 167-168	1393	190 184-198	2/0
2.88	23:38	1:05	8:36	169 168-169	1455	188 182-196	0/5
3.00	24:40	1:02	8:17	170 169-172	1410	188 184-194	1/2
3.13	25:36	56	7:25	173 172-174	1282	195 184-206	1/0
3.14	25:41	5	7:31	175 175-175	1316	196 196-196	0/0

Heart

162/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 39m, Range 14m, Flat prediction 25:09

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.3%	8:47
10 3.2%	8:24
See your biggest climbs

Cadence

187 (208 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.5	190	3	24:32	8:03
Walk	4.5	119	0.1	1:09	13:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:00	53.82%	More
800m	3:38	7:18	61.52%	More
1km	4:41	7:31	62.28%	More
Mile	7:47	7:47	63.65%	More
5k	25:27	8:11	66.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	64.17
5km	25:39	8:15	65.87
5M	42:29	8:30	65.19
10km	53:29	8:36	64.86
10M	1:28:35	8:52	64.96
Half	1:57:56	9:00	64.18
20M	3:04:41	9:14	64.95
Mara	4:05:53	9:23	65.05

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