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Mon 22nd Apr 2024 at 7:19pm by Keegan

Run > Tempo

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Time
47:54
Miles
5.16
Min/mi
9:17
Pacing
66.6%
WAVA
48.84
Stride(cm)
107
Cals
602
Watts
303
Cadence
162
BPM
154
%MHR
79.7
B/mi
1427
Asc(m)
25
Hillscore
2
Surface
Road

Notes & Comments

5 comments

Warm Up, 2 x 10 Min efforts (5 mins walk recovery), Cool Down
Wow that felt tough!

But I’m really happy with the pace on the efforts - it’s approaching Half Marathon pace which I didn’t expect so soon after my long time off with injury.

1) 1mi - 9:02(9:02/mi) 137/150bpm [1238b/mi] 111cal 320/438W
2) 0.04mi - 21(8:20/mi) 147/148bpm [1225b/mi] 4cal 328/340W
3) 1mi - 7:39(7:39/mi) 152/155bpm [1164b/mi] 106cal 372/428W
4) 0.32mi - 2:26(7:40/mi) 153/154bpm [1173b/mi] 33cal 366/396W
5) 0.27mi - 5:00(18:22/mi) 132/179bpm [2425b/mi] 38cal 128/391W
6) 1mi - 7:30(7:30/mi) 176/189bpm [1319b/mi] 115cal 366/402W
7) 0.33mi - 2:31(7:37/mi) 185/187bpm [1410b/mi] 41cal 369/380W
8) 0.29mi - 5:01(17:34/mi) 138/187bpm [2424b/mi] 40cal 150/373W
9) 0.91mi - 8:23(9:13/mi) 167/173bpm [1539b/mi] 114cal 307/426W

9:02 21 7:39 2:26 5:00 7:30 2:31 5:01 8:23

	Velociraptor Well done
	Keegan Thank you
	Bowman 🇸🇪 Wow nice session, speedy! You are back in no time!
	Sigh Excellent, well done!
	Keegan Thank you!

Pace

12%

36%

13%

37%

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.
1.10	10:00	10:00 +10	9:05	138 88-150	1253	167 162-176	328 272-438	19/11
2.38	20:00	10:00	7:50	153 148-179	1199	174 108-178	367 84-428	10/11
3.35	30:00	10:00	10:20	152 112-184	1570	152 30-232	257 31-389	7/6
4.28	40:00	10:00	10:40	160 116-189	1705	151 110-188	260 97-426	15/6
5.16	48:03	8:03	9:12	168 150-173	1546	166 160-172	305 258-391	8/22

Heart

154/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 25m, Range 21m, Flat prediction 46:45

Elevation Graph

Biggest Climbs (m)	Min/mi
16 3.6%	13:18
See your biggest climbs

Power

303W (438 max)

Power Graph

Power Bands

Cadence

162 (232 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.2	172	4.6	38:32	8:20
Walk	19.4	119	0.5	9:20	18:17
Still	0.0	-	-	1	-
Pause	0.3	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	43.47%	More
800m	3:42	7:27	49.63%	More
1km	4:38	7:28	51.74%	More
Mile	7:30	7:30	54.66%	More
5k	26:42	8:36	52.22%	More
5 miles	46:37	9:19	48.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:17	8:17	49.50
5km	27:50	8:58	50.10
5M	46:19	9:16	48.93
10km	58:26	9:24	48.39
10M	1:37:14	9:43	48.03
Half	2:09:48	9:55	47.21
20M	3:24:08	10:12	47.56
Mara	4:32:31	10:24	47.51

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