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Sat 4th May 2024 at 8:04am by RossN

Run > General

cold

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Time
24:08
Miles
3.12
Min/mi
7:44
Pacing
88.8%
WAVA
70.15
Stride(cm)
108
Cals
268
Cadence
193
BPM
158
%MHR
92.6
B/mi
1225
Asc(m)
39
Hillscore
8
Surface
Road

Notes & Comments

1) 1km - 4:31(4:31/km) 150/164bpm [678b/km] 46cal 13.27/19.79kmph
2) 1km - 4:50(4:50/km) 158/161bpm [765b/km] 55cal 12.4/13.13kmph
3) 1km - 4:49(4:49/km) 163/167bpm [785b/km] 55cal 12.46/13.98kmph
4) 1km - 5:14(5:14/km) 161/168bpm [841b/km] 58cal 11.48/13.57kmph
5) 1km - 4:40(4:40/km) 167/173bpm [781b/km] 54cal 12.84/19.21kmph
6) 0.01km - 4(4:41/km) 173/173bpm [811b/km] 12.81/19.82kmph
First run for 6 days. 5ºC at the start. A bit of a walk at the 3/4 point.

4:31 4:50 4:49 5:14 4:40 4

Pace

26%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	49	49	6:35	124 98-150	817	190 190-190	0/1
0.25	1:43	54	7:10	148 141-155	1061	201 190-208	1/1
0.38	2:40	56	7:32	154 148-159	1159	198 192-208	5/0
0.50	3:36	57	7:34	160 156-164	1209	198 188-206	0/1
0.63	4:33	57	7:32	157 154-160	1184	197 188-204	1/3
0.75	5:30	57	7:39	159 156-161	1217	194 186-200	5/0
0.88	6:28	58	7:44	158 155-160	1223	194 186-200	3/0
1.00	7:29	1:01	8:07	159 158-159	1291	192 188-198	1/2
1.13	8:28	59	7:51	158 154-159	1240	192 186-198	0/3
1.25	9:25	57	7:38	160 159-161	1223	192 184-198	0/3
1.38	10:24	59	7:51	161 156-165	1263	192 188-196	0/4
1.50	11:22	57	7:39	162 161-163	1238	193 184-198	0/2
1.63	12:19	58	7:42	163 162-167	1255	196 188-200	0/0
1.75	13:18	58	7:46	164 162-166	1274	189 182-196	2/0
1.88	14:15	57	7:36	165 163-168	1254	190 184-196	3/0
2.00	15:16	1:02	8:15	163 161-165	1344	192 184-200	4/0
2.13	16:35	1:19	10:30	158 154-166	1659	163 120-196	3/0
2.25	17:36	1:01	8:08	159 154-163	1292	192 178-206	2/0
2.38	18:32	56	7:30	163 163-164	1224	198 190-204	0/4
2.50	19:31	58	7:45	164 163-165	1272	194 188-200	0/5
2.63	20:27	57	7:32	165 163-166	1244	194 186-198	4/1
2.75	21:28	1:01	8:04	165 162-166	1331	192 188-198	1/0
2.88	22:27	59	7:53	167 166-168	1316	194 188-200	0/6
3.00	23:22	55	7:19	169 167-171	1237	201 184-210	1/1
3.12	24:08	46	6:42	172 171-173	1153	192 192-192	1/0

Heart

158/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 39m, Range 15m, Flat prediction 23:38

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.5%	8:21
10 2.4%	7:39
See your biggest climbs

Cadence

193 (210 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	194	3.1	23:30	7:38
Walk	2.6	122	0	38	16:31

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:51	55.07%	More
800m	3:35	7:12	62.45%	More
1km	4:30	7:15	64.72%	More
Mile	7:29	7:29	66.20%	More
5k	24:04	7:45	70.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:13	7:13	68.62
5km	24:02	7:44	70.30
5M	39:47	7:57	69.61
10km	50:06	8:04	69.23
10M	1:22:57	8:18	69.37
Half	1:50:26	8:26	68.54
20M	2:52:57	8:39	69.36
Mara	3:50:15	8:47	69.47

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