Mon 22nd Apr 2024 at 6:11am by Lammy

Run > Intervals

Good
cold

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Time
46:23
Miles
4.71
Min/mi
9:51
Pacing
78.5%
WAVA
46.74
Stride(cm)
98
Cals
501
Cadence
166
BPM
132
%MHR
77
B/mi
1297
Asc(m)
51
Hillscore
3
Surface
Mixed

Notes & Comments

1) 1mi - 11:00(11:00/mi) 125/136bpm [1377b/mi] 158/178rpm
2) 1mi - 9:28(9:28/mi) 130/146bpm [1232b/mi] 169/188rpm
3) 1mi - 9:16(9:16/mi) 138/146bpm [1280b/mi] 173/192rpm
4) 1mi - 9:40(9:40/mi) 136/159bpm [1315b/mi] 167/186rpm
5) 0.71mi - 6:59(9:53/mi) 129/142bpm [1277b/mi] 164/172rpm

11:00 9:28 9:16 9:40 6:59

Pace

33%

21%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	38	38	10:05	114 104-129	1150	159 52-168	46/2
0.13	1:17	39	10:21	116 109-121	1201	163 52-168	3/1
0.19	1:51	34	9:02	122 121-122	1103	163 52-168	3/3
0.25	2:28	38	10:05	125 121-128	1260	166 166-168	4/2
0.31	3:05	37	9:44	129 127-130	1256	166 166-166	3/1
0.38	3:42	38	10:01	125 123-128	1252	166 166-168	3/2
0.44	4:19	36	9:40	129 127-130	1246	166 166-166	2/2
0.50	4:51	32	8:36	130 127-132	1117	166 164-168	3/1
0.56	5:36	45	11:56	132 127-136	1576	162 156-172	5/2
0.63	6:12	36	9:39	129 125-133	1245	167 164-178	2/3
0.69	6:51	40	10:32	126 124-129	1328	165 164-166	3/1
0.75	7:47	56	14:57	128 124-131	1914	161 156-166	5/0
0.81	8:25	38	10:08	131 127-133	1328	164 144-168	3/1
0.88	9:18	52	13:53	123 115-128	1708	141 100-158	4/0
0.94	10:03	45	12:06	131 124-135	1584	158 148-168	4/1
1.00	11:00	57	15:08	116 102-124	1755	124 104-164	2/2
1.06	11:43	43	11:33	115 106-121	1329	152 108-162	2/4
1.13	12:24	41	11:03	122 120-124	1347	162 162-164	3/0
1.19	13:05	40	10:44	121 120-123	1299	162 160-168	3/2
1.25	13:53	48	12:51	123 116-130	1581	161 128-178	2/2
1.31	14:41	48	12:46	115 109-125	1467	165 162-176	3/3
1.38	15:12	31	8:21	125 124-128	1044	166 166-170	2/4
1.44	15:45	33	8:55	132 129-135	1178	172 170-174	0/10
1.50	16:18	33	8:46	135 131-140	1183	177 174-182	3/1
1.56	16:46	28	7:23	140 139-141	1035	180 178-180	3/1
1.63	17:18	32	8:27	139 137-140	1174	178 178-178	2/2
1.69	17:47	30	7:54	142 140-145	1121	178 170-188	2/3
1.75	18:24	37	9:53	136 133-141	1344	171 166-174	2/2
1.81	18:56	31	8:20	135 134-137	1126	177 174-178	1/5
1.88	19:22	26	6:59	138 137-140	964	179 178-180	3/3
1.94	19:51	30	7:53	143 141-145	1128	175 168-180	2/2
2.00	20:27	36	9:32	145 142-146	1382	170 164-178	5/2
2.06	21:25	58	15:23	134 129-142	2061	158 114-172	2/2
2.13	22:06	41	10:54	137 129-141	1493	177 172-180	2/2
2.19	22:26	20	5:23	142 141-142	763	180 180-180	5/0
2.25	23:06	40	10:36	141 140-142	1494	181 180-182	3/4
2.31	23:30	24	6:29	143 142-145	926	182 180-182	2/5
2.38	24:01	31	8:14	143 142-144	1176	181 178-182	1/4
2.44	24:38	37	9:55	142 139-144	1407	181 176-192	1/3
2.50	25:14	36	9:44	138 137-140	1343	177 174-178	0/8
2.56	25:38	23	6:10	141 140-143	869	177 174-178	1/3
2.63	26:13	36	9:35	143 140-145	1371	177 170-180	3/3
2.69	27:01	47	12:35	141 137-145	1774	164 160-172	1/2
2.75	27:42	41	11:00	130 123-138	1429	154 112-164	2/3
2.81	28:13	32	8:25	125 121-129	1053	173 166-176	1/2
2.88	28:44	30	8:03	132 129-138	1063	179 176-182	2/3
2.94	29:10	26	6:55	141 138-145	975	177 174-180	1/2
3.00	29:44	34	9:05	144 143-146	1308	178 174-180	2/3
3.06	30:15	32	8:25	143 142-146	1204	180 176-180	2/4
3.13	30:45	30	7:59	145 142-147	1157	177 176-180	2/3
3.19	31:05	19	5:10	146 143-148	756	176 176-178	3/2
3.25	31:53	48	12:50	148 145-151	1899	169 166-174	3/1
3.31	32:25	32	8:32	153 148-157	1304	170 170-172	2/2
3.38	33:10	45	12:04	149 134-159	1797	149 100-174	4/1
3.44	34:01	51	13:38	132 130-134	1801	160 70-164	2/1
3.50	34:46	45	11:57	131 129-132	1566	165 70-168	1/2
3.56	35:18	32	8:31	130 129-130	1108	168 168-168	2/2
3.63	35:40	22	5:54	129 128-129	762	168 168-168	1/2
3.69	36:19	39	10:22	129 128-129	1338	168 166-168	1/1
3.75	36:54	35	9:27	129 128-129	1220	166 166-170	1/3
3.81	37:37	43	11:21	130 128-131	1474	170 164-186	1/8
3.88	38:11	34	9:02	129 127-131	1166	167 166-168	2/2
3.94	38:51	40	10:43	132 127-135	1414	164 158-168	2/2
4.00	39:23	32	8:26	126 125-129	1063	166 164-168	2/1
4.06	39:58	35	9:27	128 128-129	1210	166 166-166	1/3
4.13	40:32	34	9:07	130 128-135	1185	167 166-168	2/2
4.19	41:17	44	11:51	130 118-134	1541	147 108-166	1/2
4.25	41:52	35	9:19	125 118-129	1165	166 164-168	2/1
4.31	42:32	41	10:52	129 128-131	1402	166 164-168	1/3
4.38	43:08	36	9:35	128 125-134	1227	163 156-168	2/3
4.44	43:51	43	11:20	135 127-142	1531	159 108-168	2/2
4.50	44:23	32	8:36	126 125-128	1085	169 168-170	1/3
4.56	44:57	34	9:01	127 126-128	1145	170 170-170	2/3
4.62	45:28	31	8:14	129 127-130	1062	172 170-172	1/2
4.69	46:07	39	10:20	131 129-133	1355	171 170-172	2/2
4.71	46:23	16	14:09	131 130-133	1854	161 122-170	1/0

Heart

132/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 51m, Range 73m, Flat prediction 45:34

Elevation Graph

Biggest Climbs (m)	Min/mi
15 3.0%	12:01
12 1.8%	9:52
See your biggest climbs

Cadence

166 (192 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.5	168	4.6	44:17	9:39
Walk	4.2	109	0.1	1:58	17:06
Still	0.3	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	42.58%	More
800m	3:58	7:58	47.25%	More
1km	5:04	8:10	48.13%	More
Mile	8:34	8:34	48.57%	More
5k	28:54	9:18	48.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:58	8:58	46.42
5km	29:50	9:36	47.46
5M	49:25	9:53	46.60
10km	1:02:13	10:01	46.19
10M	1:43:02	10:18	46.07
Half	2:17:10	10:28	45.42
20M	3:34:49	10:44	45.96
Mara	4:46:00	10:55	46.03

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