Wed 31st Jul 2024 at 7:13pm by GAZGIB

Run > Race

warm

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Time
27:05
Miles
3.11
Min/mi
8:43
Pacing
93.2%
WAVA
55.26
Stride(cm)
113
Cals
435
Cadence
163
BPM
140
%MHR
77.1
B/mi
1215
Asc(m)
177
Hillscore
15
Surface
Trail

Notes & Comments

BFR Handicap - Race 3

1) 1mi - 8:47(8:47/mi) 135/145bpm [1185b/mi] 133cal 6.84/8.43mph
2) 1mi - 8:56(8:56/mi) 145/148bpm [1296b/mi] 148cal 6.71/7.28mph
3) 1mi - 8:47(8:47/mi) 146/156bpm [1283b/mi] 144cal 6.82/7.45mph
4) 0.09mi - 36(6:41/mi) 155/157bpm [1037b/mi] 10cal 8.97/8.58mph

8:47 8:56 8:47 36

Pin Map

0mi in 0

Pace

28%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:03	1:03	8:23	101 67-126	847	168 122-180	1/0
0.25	2:08	1:05	8:37	128 117-134	1103	165 162-166	27/0
0.38	3:23	1:15	10:03	136 131-141	1367	164 162-166	5/10
0.50	4:36	1:13	9:45	142 139-144	1384	165 162-166	1/19
0.63	5:39	1:03	8:22	142 141-143	1187	165 164-166	10/0
0.75	6:42	1:03	8:27	141 138-142	1192	166 164-168	10/7
0.88	7:45	1:03	8:27	144 143-145	1216	164 164-164	6/1
1.00	8:48	1:02	8:17	144 143-145	1194	163 162-164	24/0
1.13	9:52	1:05	8:37	144 141-145	1241	163 162-164	6/11
1.25	10:58	1:06	8:47	143 142-144	1255	162 162-164	4/10
1.38	12:05	1:06	8:51	143 143-144	1266	162 160-164	6/6
1.50	13:12	1:08	9:02	144 143-144	1302	161 160-162	6/2
1.63	14:19	1:06	8:52	144 142-147	1276	161 160-162	0/5
1.75	15:29	1:11	9:25	146 145-147	1374	162 160-164	11/3
1.88	16:35	1:05	8:42	146 145-147	1270	161 158-164	11/4
2.00	17:44	1:09	9:15	147 145-148	1359	161 160-162	2/8
2.13	18:58	1:14	9:50	145 144-147	1425	161 158-162	16/13
2.25	20:06	1:08	9:06	145 144-146	1320	160 158-162	5/18
2.38	21:14	1:08	9:01	145 144-147	1307	160 158-162	18/3
2.50	22:18	1:04	8:33	144 142-145	1230	159 158-160	6/12
2.63	23:21	1:04	8:30	141 139-143	1198	160 158-162	4/15
2.75	24:25	1:04	8:31	147 142-149	1252	161 158-162	0/17
2.88	25:27	1:02	8:12	150 148-153	1231	161 160-164	6/8
3.00	26:31	1:04	8:35	152 149-155	1306	162 160-164	13/2
3.09	27:08	37	6:53	154 152-156	1061	169 166-170	4/11

Heart

140/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 177m, Range 51m, Flat prediction 27:02

Elevation Graph

Biggest Climbs (m)	Min/mi
36 19.6%	8:26
32 6.8%	8:26
21 14.7%	9:33
17 7.4%	8:11
17 11.3%	10:04
12 10.8%	9:07
See your biggest climbs

Cadence

163 (180 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	163	3.1	27:04	8:47
Walk	0.2	122	0	4	11:05

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:00	42.36%	More
800m	4:04	8:11	48.89%	More
1km	5:06	8:13	50.72%	More
Mile	8:36	8:36	51.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:29	7:29	58.75
5km	27:03	8:42	55.33
5M	46:23	9:17	52.60
10km	59:20	9:33	51.37
10M	1:41:44	10:10	49.56
Half	2:18:09	10:33	47.93
20M	3:43:07	11:09	47.02
Mara	5:02:59	11:34	46.17

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With	BFR
Route
Where	Swinley Forest
Event	BFR Handicap