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Sun 16th Mar 2025 at 9:18am by ascnjones

Run > General

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Time
28:55
Miles
3.11
Min/mi
9:18
Pacing
83.3%
WAVA
46.87
Stride(cm)
111
Cals
397
Cadence
156
BPM
150
%MHR
87.7
B/mi
1395
Asc(m)
77
Hillscore
7
Surface
Road

Notes & Comments

1) 0.62mi - 5:50(9:24/mi) 146/162bpm [1372b/mi] 78cal
2) 0.62mi - 6:15(10:04/mi) 140/154bpm [1409b/mi] 79cal
3) 0.62mi - 5:35(8:59/mi) 152/161bpm [1366b/mi] 77cal
4) 0.62mi - 5:24(8:41/mi) 162/169bpm [1408b/mi] 80cal
5) 0.62mi - 5:48(9:20/mi) 157/170bpm [1466b/mi] 82cal
6) 0mi - 2(7:53/mi) 170/170bpm [1339b/mi] 1cal

5:50 6:15 5:35 5:24 5:48 2

Pace

30%

52%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:19	119 83-150	990	160 156-166	5/0
0.25	2:11	1:09	9:09	151 150-152	1382	161 156-164	7/0
0.38	3:24	1:13	9:43	152 151-154	1476	162 160-166	12/0
0.50	4:45	1:21	10:49	154 149-161	1667	159 152-166	13/0
0.63	5:52	1:07	8:55	151 149-153	1347	156 152-158	0/4
0.75	7:14	1:22	10:56	151 141-154	1650	147 106-162	3/2
0.88	8:27	1:13	9:44	138 132-141	1343	143 102-160	3/0
1.00	9:47	1:20	10:40	135 131-142	1441	157 152-166	0/7
1.13	11:02	1:15	10:02	136 130-140	1364	156 148-164	0/12
1.25	12:08	1:05	8:44	140 134-145	1222	158 152-162	0/8
1.38	13:05	58	7:42	150 145-153	1155	157 154-164	2/1
1.50	14:04	58	7:46	156 153-158	1212	156 154-158	0/9
1.63	15:06	1:02	8:16	159 156-161	1313	157 154-160	5/2
1.75	16:40	1:34	12:33	146 133-159	1832	138 106-162	3/2
1.88	17:46	1:06	8:47	151 145-159	1326	158 156-160	2/3
2.00	18:47	1:02	8:15	155 153-157	1279	158 152-160	0/3
2.13	19:56	1:09	9:09	161 154-168	1472	164 160-168	12/0
2.25	21:04	1:08	9:00	167 166-168	1504	161 156-166	6/2
2.38	22:06	1:02	8:20	166 163-168	1382	157 154-160	2/5
2.50	23:12	1:06	8:48	162 161-163	1426	160 158-162	3/0
2.63	24:45	1:33	12:24	149 137-164	1847	138 98-162	1/3
2.75	25:48	1:03	8:26	153 149-156	1289	160 156-168	1/2
2.88	26:50	1:02	8:16	156 153-158	1291	159 156-166	0/5
3.00	27:54	1:04	8:31	164 155-169	1398	159 156-164	4/1
3.11	28:55	1:01	9:04	169 168-170	1531	162 160-164	7/0

Heart

150/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 77m, Range 40m, Flat prediction 28:53

Elevation Graph

Biggest Climbs (m)	Min/mi
39 5.8%	9:34
15 7.4%	9:26
12 3.7%	8:48
See your biggest climbs

Cadence

156 (168 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.3	158	3	27:16	9:00
Walk	5.7	106	0.1	1:38	19:18
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	40.60%	More
800m	4:00	8:03	44.28%	More
1km	5:15	8:27	44.40%	More
Mile	8:52	8:52	45.28%	More
5k	28:49	9:16	46.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:41	8:41	46.27
5km	28:53	9:18	46.83
5M	47:50	9:34	45.94
10km	1:00:13	9:41	45.50
10M	1:39:44	9:58	45.00
Half	2:12:47	10:08	44.54
20M	3:27:56	10:24	44.38
Mara	4:36:50	10:34	44.49

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