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Thu 9th May 2024 at 5:47pm by RRR-CAZ 🇬🇧

Run > Steady-State

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Time
53:17
Miles
5.69
Min/mi
9:22
Pacing
87.9%
WAVA
54.65
Stride(cm)
98
Cals
411
Cadence
176
BPM
122
%MHR
71.5
B/mi
1145
Asc(m)
249
Hillscore
9
Surface
Road

Notes & Comments

3 comments

🏃‍♂️ Nice steady run in the evening sunshine legs ok after last night’s track session.

1) 1mi - 9:38(9:38/mi) 136/162bpm [1310b/mi] 118cal 6.23/7.39mph
2) 1mi - 9:20(9:20/mi) 130/191bpm [1212b/mi] 90cal 6.43/6.93mph
3) 1mi - 9:10(9:10/mi) 114/118bpm [1046b/mi] 56cal 6.54/6.89mph
4) 1mi - 9:11(9:11/mi) 112/117bpm [1028b/mi] 51cal 6.54/6.93mph
5) 1mi - 9:41(9:41/mi) 116/124bpm [1123b/mi] 60cal 6.2/6.85mph
6) 0.69mi - 6:17(9:07/mi) 115/117bpm [1047b/mi] 36cal 6.59/7.2mph

9:38 9:20 9:10 9:11 9:41 6:17

	Autumnleaves Nice work
	Rosehip well done
	alpenrose Nice miles

Pin Map

0mi in 0

Pace

73%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:38	2:38	10:32	126 86-162	1327	174 110-182	14/4
0.50	4:57	2:19	9:16	139 136-142	1288	176 172-178	26/21
0.75	7:15	2:18	9:14	139 137-146	1282	178 174-184	18/19
1.00	9:38	2:22	9:29	142 139-145	1346	177 174-180	12/15
1.25	11:53	2:16	9:03	158 139-191	1429	177 174-180	21/9
1.50	14:14	2:21	9:25	135 120-160	1272	178 174-184	6/17
1.75	16:34	2:20	9:19	116 112-120	1081	176 174-180	12/5
2.00	18:57	2:23	9:31	117 114-120	1113	176 166-180	6/26
2.25	21:14	2:17	9:08	115 112-117	1050	177 174-180	24/11
2.50	23:28	2:15	8:58	116 114-117	1040	176 174-178	8/13
2.75	25:52	2:24	9:34	114 111-117	1091	175 174-178	8/9
3.00	28:07	2:16	9:02	112 109-116	1012	176 172-178	18/18
3.25	30:59	2:52 +34	11:27	110 105-117	1259	178 176-182	10/14
3.50	33:16	2:17	9:09	113 110-116	1033	174 172-178	12/10
3.75	35:35	2:19	9:16	113 111-115	1048	175 174-176	14/17
4.00	37:52	2:17	9:09	114 106-117	1042	175 168-178	9/9
4.25	40:12	2:20	9:19	115 111-119	1071	176 170-184	11/18
4.50	42:33	2:21	9:22	118 115-121	1106	176 174-178	22/6
4.75	44:59	2:26	9:44	116 114-119	1128	175 168-180	11/14
5.00	47:34	2:35	10:20	116 110-124	1198	174 170-178	19/18
5.25	49:51	2:17	9:09	114 110-117	1043	175 172-184	22/27
5.50	52:11	2:20	9:20	115 112-117	1073	175 172-178	11/9
5.69	53:51	1:40	8:49	115 112-117	1014	179 176-184	7/9

Heart

122/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 249m, Range 35m, Flat prediction 53:34

Elevation Graph

Biggest Climbs (m)	Min/mi
19 14.7%	8:07
17 8.6%	8:46
16 6.6%	9:01
13 5.8%	9:34
12 7.3%	9:16
11 8.9%	8:40
See your biggest climbs

Cadence

176 (184 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	176	5.7	53:16	9:28
Walk	0.0	110	0	1	21:21
Pause	1.0	-	-	34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:46	39.90%	More
800m	4:26	8:56	46.66%	More
1km	5:35	8:59	48.28%	More
Mile	9:06	9:06	50.31%	More
5k	29:11	9:24	53.46%	More
5 miles	47:05	9:25	54.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:26	8:26	54.31
5km	28:03	9:02	55.62
5M	46:28	9:18	54.83
10km	58:30	9:25	54.46
10M	1:36:52	9:41	54.46
Half	2:08:58	9:51	53.74
20M	3:21:58	10:06	54.38
Mara	4:28:53	10:16	54.47

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