Tue 23rd Apr 2024 at 5:32pm by Monkswood

Run > General

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Time
40:03
Miles
4.30
Min/mi
9:19
Pacing
69.8%
WAVA
51.01
Stride(cm)
108
Cals
481
Cadence
161
BPM
135
%MHR
79.1
B/mi
1259
Asc(m)
10
Surface
Road

Notes & Comments

1) 1km - 7:46(7:46/km) 113/127bpm [877b/km] 64cal
2) 0.28km - 2:09(7:33/km) 121/129bpm [913b/km] 21cal
3) 0.87km - 4:03(4:40/km) 144/154bpm [671b/km] 60cal
4) 0.17km - 1:30(8:44/km) 137/154bpm [1196b/km] 15cal
5) 0.9km - 4:01(4:27/km) 150/161bpm [668b/km] 56cal
6) 0.19km - 1:25(7:31/km) 142/161bpm [1067b/km] 16cal
7) 0.9km - 4:01(4:26/km) 150/159bpm [666b/km] 57cal
8) 0.17km - 1:31(9:09/km) 133/158bpm [1217b/km] 14cal
9) 0.88km - 4:01(4:32/km) 149/164bpm [676b/km] 59cal
10) 0.17km - 1:28(8:40/km) 144/163bpm [1247b/km] 15cal
11) 0.91km - 4:00(4:23/km) 153/165bpm [671b/km] 64cal
12) 0.48km - 4:09(8:43/km) 129/162bpm [1124b/km] 40cal

7:46 2:09 4:03 1:30 4:01 1:25 4:01 1:31 4:01 1:28 4:00 4:09

Pace

23%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:32	1:32	12:17	98 72-110	1203	156 152-162	1/0
0.25	3:10	1:38	13:07	109 106-116	1430	156 154-160	1/0
0.38	4:37	1:26	11:31	116 111-124	1335	157 154-160	0/0
0.50	6:10	1:34	12:28	121 117-125	1509	158 156-160	0/1
0.63	7:48	1:38	13:05	119 115-123	1557	157 156-160	0/0
0.75	9:21	1:33	12:21	120 116-127	1483	157 154-160	0/1
0.88	10:29	1:08	9:06	127 124-130	1157	163 156-176	1/0
1.00	11:25	55	7:24	141 131-150	1043	173 172-174	1/0
1.13	12:22	57	7:36	147 145-150	1118	170 168-172	0/1
1.25	13:19	57	7:35	148 143-151	1123	173 172-174	1/0
1.38	14:26	1:07	8:56	151 141-154	1349	169 160-174	1/2
1.50	15:51	1:26	11:24	128 120-140	1460	139 122-176	1/1
1.63	16:43	52	6:55	144 126-155	995	174 172-178	1/1
1.75	17:40	57	7:37	154 154-155	1173	173 172-174	1/2
1.88	18:33	53	7:01	157 155-158	1103	174 172-176	2/1
2.00	19:28	55	7:19	159 156-161	1163	172 170-174	0/2
2.13	20:55	1:27	11:36	139 122-160	1613	145 118-172	1/1
2.25	21:50	55	7:22	134 124-147	988	174 172-176	1/1
2.38	22:41	51	6:47	154 149-158	1044	172 172-174	1/0
2.50	23:37	56	7:30	157 155-158	1177	172 172-174	1/1
2.63	24:29	52	6:53	157 157-158	1082	173 172-174	2/1
2.75	25:50	1:21	10:46	147 124-158	1584	151 112-172	1/1
2.88	27:06	1:16	10:07	115 107-124	1164	145 116-174	2/1
3.00	28:04	58	7:45	146 125-156	1131	174 172-176	0/1
3.13	28:59	56	7:26	160 158-162	1189	175 174-176	2/1
3.25	29:52	52	7:00	161 160-163	1126	176 174-176	1/2
3.38	30:55	1:03	8:24	160 149-164	1344	171 158-176	1/1
3.50	32:18	1:23	11:05	132 120-149	1464	139 110-178	0/1
3.63	33:10	52	6:55	141 133-149	975	179 176-182	2/2
3.75	34:05	55	7:22	159 150-163	1171	177 176-178	1/1
3.88	35:02	57	7:35	160 158-163	1215	176 176-178	1/1
4.00	35:51	49	6:35	163 161-164	1073	177 176-178	1/1
4.13	37:52	2:00	16:03	138 119-162	2214	128 110-176	1/1
4.25	39:16	1:24	11:10	122 120-125	1363	160 158-162	2/1
4.30	40:05	49	15:02	123 120-126	1848	125 112-160	2/1

Heart

135/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 10m, Range 4m, Flat prediction 40:03

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

161 (182 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.9	166	4	34:51	8:44
Walk	13.0	118	0.3	5:12	16:30
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:57	47.74%	More
800m	3:29	7:00	55.72%	More
1km	4:38	7:28	54.45%	More
Mile	7:43	7:43	55.67%	More
5k	25:14	8:07	57.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:32	8:32	50.31
5km	28:23	9:08	51.47
5M	47:00	9:24	50.62
10km	59:10	9:31	50.21
10M	1:37:59	9:48	50.12
Half	2:10:27	9:57	49.43
20M	3:24:17	10:13	50.02
Mara	4:31:58	10:23	50.10

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