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Wed 12th Mar 2025 at 7:08am by RRR-CAZ 🇬🇧

Run > Tempo

cold

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Time
1:13:56
Miles
9.03
Min/mi
8:11
Pacing
87.7%
WAVA
64.40
Stride(cm)
110
Cals
929
Watts
316
Cadence
179
BPM
128
%MHR
74.9
B/mi
1048
Asc(m)
61
Hillscore
3
Surface
Road

Notes & Comments

3 comments

🏃‍♂️ 1.5 mile warm up then rolling 800s finish with 0.5 mile cool down.
1) 1mi - 9:20(9:20/mi) 110/122bpm [1027b/mi] 102cal 275/323W
2) 0.5mi - 4:30(8:59/mi) 112/114bpm [1006b/mi] 50cal 280/300W
3) 0.5mi - 3:46(7:32/mi) 127/131bpm [957b/mi] 49cal 326/348W
4) 0.5mi - 4:08(8:15/mi) 128/132bpm [1056b/mi] 53cal 312/360W
5) 0.5mi - 3:45(7:29/mi) 132/135bpm [989b/mi] 50cal 332/387W
6) 0.5mi - 4:05(8:10/mi) 132/135bpm [1079b/mi] 54cal 335/389W
7) 0.5mi - 3:44(7:28/mi) 136/138bpm [1016b/mi] 51cal 327/381W
8) 0.5mi - 3:59(7:58/mi) 129/133bpm [1027b/mi] 50cal 325/356W
9) 0.5mi - 3:51(7:42/mi) 136/139bpm [1048b/mi] 52cal 342/409W
10) 0.5mi - 3:58(7:55/mi) 134/137bpm [1061b/mi] 52cal 320/377W
11) 0.5mi - 3:58(7:55/mi) 134/139bpm [1061b/mi] 52cal 333/398W
12) 0.5mi - 4:13(8:26/mi) 131/138bpm [1104b/mi] 53cal 325/462W
13) 0.5mi - 3:58(7:55/mi) 134/135bpm [1061b/mi] 52cal 333/372W
14) 0.5mi - 4:02(8:04/mi) 132/134bpm [1065b/mi] 51cal 319/363W
15) 0.5mi - 3:45(7:30/mi) 134/138bpm [1006b/mi] 48cal 322/361W
16) 0.5mi - 4:02(8:04/mi) 133/136bpm [1073b/mi] 51cal 324/356W
17) 0.5mi - 4:37(9:15/mi) 129/131bpm [1193b/mi] 56cal 286/366W
18) 0.03mi - 17(8:58/mi) 129/130bpm [1156b/mi] 3cal 316/353W

9:20 4:30 3:46 4:08 3:45 4:05 3:44 3:59 3:51 3:58 3:58 4:13 3:58 4:02 3:45 4:02 4:37 17

	Rosehip nice miles
	Sombrero V nicely done!
	alpenrose Good work

Pin Map

0mi in 0

Pace

17%

10%

23%

35%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:22	2:22	9:28	109 75-122	1032	177 106-196	274 76-316	3/2
0.50	4:44	2:22	9:27	109 107-113	1030	175 172-180	268 254-304	2/1
0.75	7:03	2:20	9:19	113 109-115	1052	175 172-176	281 249-323	4/2
1.00	9:19	2:15	9:01	111 109-113	1002	175 174-178	278 256-289	0/4
1.25	11:36	2:17	9:08	112 110-114	1023	174 168-176	278 227-300	2/4
1.50	13:48	2:12	8:50	113 111-114	998	174 122-180	281 234-293	1/2
1.75	15:41	1:53	7:30	124 115-130	930	185 122-190	328 238-348	0/3
2.00	17:34	1:54	7:34	130 128-131	984	184 120-188	325 271-340	2/2
2.25	19:38	2:03	8:13	128 126-132	1051	173 120-182	316 273-360	2/4
2.50	21:42	2:04	8:17	128 125-129	1060	177 174-184	308 87-338	2/3
2.75	23:32	1:51	7:23	131 127-135	966	181 122-188	327 87-387	2/1
3.00	25:27	1:54	7:37	132 131-133	1005	183 180-186	336 94-372	2/6
3.25	27:30	2:03	8:12	131 129-133	1073	177 120-184	332 94-389	1/2
3.50	29:32	2:02	8:09	134 132-135	1092	179 176-190	338 313-384	8/0
3.75	31:24	1:53	7:30	135 132-137	1013	184 180-188	333 280-381	5/4
4.00	33:49	2:25 +33	9:38	137 124-138	1320	185 182-190	350 339-362	2/2
4.25	35:49	2:00	8:01	127 122-130	1018	180 176-192	326 311-356	4/3
4.50	37:48	1:59	7:55	131 129-133	1036	178 122-184	331 313-353	3/2
4.75	39:43	1:56	7:43	134 131-137	1033	184 122-188	344 253-409	4/1
5.00	41:39	1:55	7:41	137 136-139	1054	185 180-190	340 321-406	5/2
5.25	43:38	1:59	7:58	135 133-137	1075	176 124-182	320 296-377	2/1
5.50	45:36	1:58	7:52	132 129-135	1039	177 120-182	320 303-360	1/4
5.75	47:37	2:00	8:01	131 129-134	1051	181 120-190	338 217-398	7/5
6.00	49:34	1:57	7:49	137 133-139	1071	185 180-188	329 98-348	3/1
6.25	51:42	2:08	8:34	131 122-138	1122	177 122-188	306 98-462	7/9
6.50	53:47	2:04	8:18	131 126-135	1087	183 176-190	345 82-371	6/1
6.75	55:45	1:58	7:51	134 132-135	1052	179 120-184	333 82-372	5/2
7.00	57:44	2:00	7:59	134 132-135	1069	181 120-188	331 307-349	5/4
7.25	59:47	2:03	8:12	132 131-134	1083	175 120-180	319 265-363	2/2
7.50	1:01:47	1:59	7:57	132 131-133	1049	177 120-184	319 254-332	1/3
7.75	1:03:41	1:55	7:40	132 130-136	1012	181 120-188	324 228-361	2/2
8.00	1:05:31	1:50	7:19	136 135-138	996	182 120-186	321 300-343	0/8
8.25	1:07:30	1:59	7:56	134 133-136	1063	176 120-180	323 264-356	2/1
8.50	1:09:34	2:03	8:13	131 129-135	1077	178 176-184	324 303-349	3/1
8.75	1:12:04	2:30	10:01	128 127-130	1282	174 160-180	282 241-348	5/2
9.00	1:14:13	2:09 +2	8:37	130 128-131	1119	175 120-180	307 167-366	4/4
9.03	1:14:30	17	9:04	129 128-130	1169	174 120-180	326 249-353	1/0

Heart

128/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 61m, Range 27m, Flat prediction 1:13:55

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.9%	8:13
12 1.7%	8:12
See your biggest climbs

Power

316W (462 max)

Power Graph

Power Bands

Cadence

179 (196 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	179	8.9	1:12:42	8:14
Walk	1.7	119	0.1	1:15	8:46
Pause	0.7	-	-	33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:17	48.41%	More
800m	3:42	7:26	56.43%	More
1km	4:42	7:33	58.61%	More
Mile	7:42	7:42	61.93%	More
5k	24:42	7:57	63.73%	More
5 miles	39:58	8:00	64.37%	More
10k	49:33	7:59	64.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:10	7:10	66.58
5km	23:52	7:41	65.93
5M	39:31	7:54	65.09
10km	49:45	8:00	64.63
10M	1:22:23	8:14	64.19
Half	1:49:41	8:22	63.69
20M	2:51:45	8:35	63.73
Mara	3:48:40	8:44	64.06

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