Wed 1st May 2024 at 6:30pm by Autumnleaves

Run > Easy

Good
drizzle
breezy

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Time
45:31
Miles
4.21
Min/mi
10:49
Pacing
68.4%
WAVA
53.66
Stride(cm)
91
Cals
399
Watts
230
Cadence
164
BPM
121
%MHR
65.3
B/mi
1306
Asc(m)
50
Hillscore
4
Surface
Mixed

Notes & Comments

4 comments

RR group run - reverse-run loop which felt a bit odd! Good turnout despite unpromising weather, but the rain just about stayed away.
1) 1mi - 11:30(11:30/mi) 113/129bpm [1300b/mi] 96cal 214/308W
2) 1mi - 10:50(10:50/mi) 120/130bpm [1300b/mi] 94cal 220/295W
3) 1mi - 10:33(10:33/mi) 126/138bpm [1330b/mi] 96cal 239/320W
4) 1mi - 10:27(10:27/mi) 124/132bpm [1296b/mi] 94cal 230/310W
5) 0.21mi - 2:10(10:10/mi) 126/128bpm [1280b/mi] 19cal 229/265W

11:30 10:50 10:33 10:27 2:10

	Ness Well done
	Autumnleaves Thanks
	northernslowcoach Nice one
	.B. Nice

Pace

49%

50%

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.
0.13	2:44	2:44 +1:03	21:50	96 73-106	2096	160 154-168	180 9-279	3/7
0.25	4:10	1:26	11:30	105 101-110	1207	163 156-170	215 197-234	1/3
0.38	5:31	1:21	10:45	113 110-118	1215	166 160-170	209 201-218	0/2
0.50	6:51	1:21	10:45	114 111-118	1225	166 164-170	231 217-241	1/1
0.63	8:24	1:33	12:25	116 114-117	1440	163 148-170	222 125-247	2/0
0.75	9:43	1:19	10:28	119 117-120	1246	164 162-168	223 215-234	2/2
0.88	11:10	1:27	11:38	121 113-125	1408	159 102-166	217 53-246	1/2
1.00	12:32	1:22	10:58	121 113-129	1327	166 162-176	252 69-308	3/2
1.13	13:51	1:19	10:31	130 128-130	1367	165 162-170	241 214-275	7/0
1.25	15:11	1:20	10:41	126 124-128	1347	163 160-166	243 218-295	3/2
1.38	16:31	1:20	10:38	122 120-126	1297	161 154-166	229 200-249	2/1
1.50	18:41	2:10 +46	17:19	111 100-122	1922	164 160-170	216 195-260	4/5
1.63	19:57	1:16	10:06	118 116-120	1191	165 162-168	217 210-227	1/5
1.75	21:16	1:19	10:35	120 119-121	1269	163 158-166	229 218-241	1/4
1.88	22:48	1:32	12:16	115 112-118	1410	157 106-166	196 58-235	2/7
2.00	24:08	1:20	10:38	117 112-121	1244	163 158-166	226 210-242	1/4
2.13	25:21	1:14	9:50	126 122-128	1240	163 160-166	236 230-240	1/1
2.25	26:36	1:15	9:58	128 127-128	1275	163 162-166	240 235-248	1/1
2.38	27:55	1:19	10:31	126 124-128	1325	164 162-168	232 222-238	1/1
2.50	29:15	1:20	10:37	125 123-127	1327	162 158-166	227 196-254	1/1
2.63	31:41	2:26 +55	19:31	126 116-138	2460	162 156-166	276 213-320	9/1
2.75	32:54	1:13	9:46	124 116-128	1210	165 162-168	268 238-316	10/2
2.88	34:17	1:23	11:02	128 123-131	1413	162 156-168	236 197-270	3/2
3.00	35:36	1:19	10:31	125 123-128	1314	165 162-172	241 217-271	4/1
3.13	37:00	1:24	11:13	130 128-132	1459	165 160-172	258 204-310	7/0
3.25	38:21	1:21	10:46	122 119-128	1314	162 154-170	198 169-228	2/5
3.38	39:34	1:13	9:46	123 119-124	1202	168 164-172	235 210-253	0/4
3.50	40:55	1:21	10:44	124 123-126	1331	166 164-170	225 211-245	2/3
3.63	42:49	1:54 +36	15:13	115 105-124	1749	166 160-174	222 146-264	1/6
3.75	44:04	1:15	10:00	123 116-128	1231	168 162-172	247 235-262	1/2
3.88	45:25	1:21	10:50	128 126-130	1386	165 150-174	247 201-281	3/1
4.00	46:40	1:15	9:56	128 125-130	1273	166 162-168	227 220-243	1/3
4.13	47:55	1:15	10:00	125 123-127	1249	167 162-170	222 206-243	1/4
4.21	48:50	55	10:27	128 127-128	1337	167 160-170	239 221-265	2/1

Heart

121/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 50m, Range 28m, Flat prediction 45:21

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.2%	10:56
11 2.9%	10:47
10 2.7%	10:57
See your biggest climbs

Power

230W (320 max)

Power Graph

Power Bands

Cadence

164 (176 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.1	164	4.2	45:15	11:33
Walk	0.3	104	0	10	22:44
Still	0.2	-	-	5	-
Pause	6.4	-	-	3:20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	34	9:03	38.97%	More
200m	1:10	9:26	41.30%	More
400m	2:26	9:47	42.53%	More
800m	5:00	10:04	46.44%	More
1km	6:16	10:05	48.25%	More
Mile	10:32	10:32	48.51%	More
5k	35:09	11:19	50.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:23	9:23	54.42
5km	32:36	10:30	54.73
5M	54:59	11:00	53.07
10km	1:09:49	11:14	52.38
10M	1:57:46	11:47	51.29
Half	2:38:26	12:06	49.85
20M	4:12:13	12:37	49.43
Mara	5:39:19	12:57	48.75

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