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Wed 31st Jul 2024 at 7:46am by Garfield

Run > General

warm

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Time
52:14
Miles
4.01
Min/mi
13:02
Pacing
83.6%
WAVA
45.48
Stride(cm)
75
Cals
300
Cadence
165
BPM
145
%MHR
81.2
B/mi
1883
Asc(m)
3
Surface
Road

Notes & Comments

1) 1mi - 13:36(13:36/mi) 127/156bpm [1728b/mi] 67cal
2) 1mi - 12:33(12:33/mi) 149/159bpm [1869b/mi] 77cal
3) 1mi - 12:41(12:41/mi) 154/167bpm [1952b/mi] 78cal
4) 1mi - 13:21(13:21/mi) 153/170bpm [2042b/mi] 77cal
5) 0.01mi - 4(8:48/mi) 159/159bpm [1398b/mi] 1cal

Started off ideal then toasted up very quickly when in the sun. Managed to keep mostly shaded during the run. Gentle small steps in these shoes that are quite snug but didn't get to strangulation point on the feet as I was initially worried.

13:36 12:33 12:41 13:21 4

Pin Map

0mi in 0

Pace

47%

14%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:10	2:10	17:17	91 85-107	1574	134 120-186	1/1
0.25	3:54	1:44	13:54	127 107-135	1765	167 132-180	0/1
0.38	5:36	1:42 +6	13:39	134 124-144	1830	173 136-186	2/1
0.50	7:13	1:37	12:54	132 119-141	1703	168 134-188	0/4
0.63	8:57	1:44	13:48	129 119-141	1780	164 132-186	1/2
0.75	10:38	1:41	13:30	134 127-142	1809	157 136-186	1/3
0.88	12:06	1:28	11:47	149 135-154	1755	166 136-182	1/1
1.00	13:40	1:34	12:34	138 131-143	1734	168 136-186	0/3
1.13	15:19	1:39	13:09	146 133-155	1920	157 136-186	0/2
1.25	16:46	1:27	11:32	151 136-158	1742	178 138-182	0/1
1.38	18:29	1:43	13:46	145 134-158	1997	158 94-186	1/1
1.50	20:12	1:43	13:46	150 138-155	2065	154 134-186	1/0
1.63	21:31	1:19	10:33	148 136-158	1563	181 178-186	0/1
1.75	23:18	1:47	14:13	144 135-158	2047	159 134-186	1/1
1.88	24:49	1:31	12:08	155 150-159	1881	171 132-184	1/1
2.00	26:14	1:25	11:24	148 137-159	1686	175 138-188	1/0
2.13	28:00	1:46 +5	14:06	153 143-166	2156	171 134-248	1/2
2.25	29:22	1:21	10:52	157 146-163	1706	179 142-184	0/2
2.38	31:00	1:39	13:12	150 143-160	1979	169 136-186	1/3
2.50	32:44	1:43	13:47	156 146-165	2149	155 134-186	0/1
2.63	34:06	1:22	11:00	155 144-165	1705	181 178-184	1/1
2.75	35:50	1:44	13:48	155 144-167	2140	157 132-186	1/1
2.88	37:32	1:42	13:36	159 151-164	2161	163 130-182	0/1
3.00	39:08	1:36 +8	12:49	152 144-164	1949	177 136-190	2/1
3.13	41:08	2:01 +13	16:04	149 134-170	2394	162 132-186	1/1
3.25	42:52	1:43	13:47	151 144-158	2081	165 128-186	1/0
3.38	44:34	1:42	13:34	153 144-160	2077	160 136-188	1/1
3.50	46:14	1:40	13:19	154 144-160	2051	165 136-186	2/1
3.63	47:44	1:30	12:04	153 144-162	1845	180 126-186	0/1
3.75	49:24	1:40	13:17	154 148-161	2044	166 136-186	0/1
3.88	51:05	1:42	13:34	154 143-167	2089	162 134-188	1/1
4.00	52:41	1:36	12:45	158 152-164	2014	170 136-186	2/1
4.01	52:46	5	10:52	159 158-159	1727	179 178-180	0/0

Heart

145/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 3m, Range 21m, Flat prediction 52:14

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (248 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	61.5	181	2.9	32:16	11:26
Walk	37.7	135	1.1	20:03	17:28
Still	0.1	-	-	2	-
Pause	0.8	-	-	25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:53	11:37	36.48%	More
800m	5:57	11:58	40.27%	More
1km	7:39	12:19	40.58%	More
Mile	12:28	12:28	41.94%	More
5k	40:11	12:56	45.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:59	11:59	43.64
5km	39:51	12:50	45.85
5M	1:06:00	13:12	45.31
10km	1:23:06	13:22	45.11
10M	2:17:36	13:46	45.03
Half	3:03:12	13:59	44.25
20M	4:46:53	14:21	44.64
Mara	6:21:57	14:35	44.53

Fetch Miles

12:29

Basingstoke canal- St Johns to Bridge Barn

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