Sun 21st Apr 2024 at 10:13am by Dick Spandex

Run > Race

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Time
4:31:46
Miles
26.53
Min/mi
10:15
Pacing
69.5%
WAVA
53.70
Stride(cm)
96
Cals
3235
Watts
293
Cadence
164
BPM
131
%MHR
70.5
B/mi
1343
Asc(m)
154
Hillscore
3
Surface
Road

Notes & Comments

1) 19.07mi - 2:53:14(9:05/mi) 135/149bpm [1226b/mi] 2334cal 333/575W
2) 7.45mi - 1:38:32(13:13/mi) 124/159bpm [1640b/mi] 901cal 201/598W

2:53:14 1:38:32

Pin Map

0mi in 0

Pace

19%

10%

51%

10%

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.
1.00	8:28	8:28	8:28	126 81-138	1067	163 158-168	369 241-422	22/24
2.00	16:56	8:28	8:28	137 135-139	1159	163 160-168	368 324-419	17/36
3.00	25:21	8:25	8:25	136 129-141	1145	165 160-170	372 289-548	29/39
4.00	33:42	8:21	8:21	137 133-142	1145	166 160-174	351 284-488	10/20
5.00	42:14	8:31	8:31	137 134-139	1168	167 162-174	337 309-388	14/11
6.00	50:45	8:32	8:32	137 133-140	1169	167 162-174	343 326-380	12/14
7.00	59:23	8:37	8:37	138 135-143	1190	168 162-174	342 312-371	11/13
8.00	1:08:34	9:12	9:12	136 122-141	1250	169 164-176	347 183-438	19/15
9.00	1:17:06	8:32	8:32	139 136-142	1186	171 166-176	363 289-458	12/13
10.00	1:25:47	8:40	8:40	140 134-145	1214	171 166-176	359 326-399	9/11
11.00	1:34:30	8:44	8:44	138 134-144	1205	173 168-178	341 279-444	23/17
12.00	1:43:14	8:43	8:43	140 136-143	1221	174 168-180	328 308-349	17/19
13.00	1:51:53	8:39	8:39	140 134-143	1211	174 166-180	372 295-479	12/12
14.00	2:00:21	8:28	8:28	135 133-139	1144	178 172-182	358 289-476	11/16
15.00	2:10:20	9:59	9:59	130 103-140	1297	172 122-186	300 53-387	12/10
16.00	2:19:19	8:59	8:59	131 119-139	1177	179 124-186	325 77-487	12/6
17.00	2:28:53	9:34	9:34	137 118-146	1311	175 122-188	306 83-397	21/13
18.00	2:41:21	12:28	12:28	128 91-147	1597	159 80-184	274 47-560	9/21
19.00	2:52:27	11:05	11:05	133 97-148	1475	170 112-190	302 49-575	11/10
20.00	3:06:13	13:46	13:46	124 95-149	1707	151 100-188	228 38-598	10/7
21.00	3:17:04	10:52	10:52	126 95-136	1368	177 120-188	272 125-336	11/11
22.00	3:28:07	11:03	11:03	131 122-146	1448	175 122-184	263 147-301	10/10
23.00	3:41:27	13:19	13:19	124 101-147	1652	156 104-182	223 37-315	10/5
24.00	3:56:53	15:27	15:27	112 91-136	1730	144 114-188	177 77-394	6/8
25.00	4:12:06	15:12	15:12	107 80-124	1627	133 106-188	148 38-318	3/5
26.00	4:24:57	12:51	12:51	140 114-157	1799	160 30-190	209 34-298	6/6
26.52	4:31:46	6:49	13:01	142 114-159	1848	154 80-194	215 129-326	5/2

Heart

131/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 154m, Range 46m, Flat prediction 4:32:35

Elevation Graph

Biggest Climbs (m)	Min/mi
15 4.5%	9:02
10 1.6%	8:49
See your biggest climbs

Power

293W (598 max)

Power Graph

Power Bands

Cadence

164 (194 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.1	173	23.7	3:40:23	9:19
Walk	17.9	122	2.9	48:45	17:04
Still	1.0	-	-	2:38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:59	43.24%	More
800m	4:04	8:11	50.08%	More
1km	5:06	8:12	52.07%	More
Mile	8:16	8:16	54.48%	More
5k	26:05	8:24	58.83%	More
5 miles	42:12	8:26	59.33%	More
10k	52:37	8:28	59.48%	More
10 miles	1:25:46	8:35	60.38%	More
Half	1:52:39	8:36	60.86%	More
20 miles	3:06:13	9:19	57.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	63.00
5km	25:08	8:05	61.04
5M	42:38	8:32	58.72
10km	54:16	8:44	57.67
10M	1:32:01	9:12	56.28
Half	2:04:10	9:29	54.79
20M	3:18:36	9:56	54.28
Mara	4:28:01	10:14	53.64

Fetch Miles

8:20	To Surrey Quays Mile
8:29	Greenwich Mile
8:25	East Greenwich Mile
12:43	Isle of Dogs Mile
8:14	New Charlton Mile
8:29	Canada Water Mile
9:20	Millwall Mile
8:32	Around the bend Mile
8:47	Tower Bridge Mile
9:18	isle of dogs
11:50	VMLM final mile
11:59	The Glory Mile
13:09	Blackwall to All Saints Mile
9:56	Canary Wharf Mile
11:13	Smile for Fetchpoint!
14:03	Embankment tempo

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