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Tue 14th May 2024 at 11:48am by ptr_runner

Run > Easy

breezy
v warm

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Time
40:32
Miles
4.57
Min/mi
8:52
Pacing
93.4%
WAVA
47.62
Stride(cm)
109
Cals
446
Cadence
167
BPM
147
%MHR
76.7
B/mi
1306
Asc(m)
58
Surface
Road

Notes & Comments

Day 944. A bit strong, but otherwise good.

1) 5km - 27:11(5:26/km) 146/157bpm [794b/km] 305cal 11.04/12.66kmph
2) 2.36km - 13:21(5:39/km) 150/156bpm [848b/km] 141cal 10.62/12.29kmph

27:11 13:21

Pace

21%

42%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:04	1:04	8:33	127 100-141	1087	173 146-184	6/4
0.25	2:11	1:06	8:52	140 137-142	1241	172 170-174	4/3
0.38	3:19	1:08	9:06	138 136-142	1255	170 170-174	3/3
0.50	4:25	1:06	8:48	141 139-142	1241	169 166-172	1/3
0.63	5:29	1:04	8:35	142 138-146	1219	170 168-172	5/4
0.75	6:37	1:07	8:58	142 138-146	1274	169 168-170	3/2
0.88	7:39	1:02	8:17	144 142-146	1193	168 168-170	4/3
1.00	8:44	1:06	8:46	143 140-146	1253	170 168-174	3/3
1.13	9:48	1:04	8:32	145 140-149	1238	169 168-170	2/2
1.25	10:51	1:03	8:24	148 145-150	1242	168 166-170	7/5
1.38	11:52	1:01	8:09	148 145-154	1206	168 166-170	3/4
1.50	12:56	1:03	8:25	150 142-155	1263	167 166-168	4/4
1.63	14:03	1:08 +5	9:02	148 139-156	1336	168 100-174	2/2
1.75	15:06	1:03	8:25	154 151-157	1297	169 168-170	2/2
1.88	16:09	1:03	8:22	152 147-157	1271	169 166-170	4/2
2.00	17:12	1:03	8:21	152 147-157	1270	168 168-170	3/2
2.13	18:16	1:04	8:36	149 147-152	1281	168 166-168	3/4
2.25	19:23	1:07	8:57	151 146-156	1351	166 166-168	6/4
2.38	20:30	1:06	8:51	152 149-154	1344	167 166-170	3/3
2.50	21:37	1:07	8:57	151 147-156	1352	166 164-168	3/3
2.63	22:44	1:07	8:56	147 144-150	1313	166 164-168	4/4
2.75	23:54	1:10	9:22	147 144-151	1378	165 164-166	2/3
2.88	25:10	1:15	10:03	146 141-149	1467	164 162-166	1/2
3.00	26:17	1:07	8:59	149 144-153	1337	164 162-166	4/3
3.13	27:26	1:09	9:10	150 147-156	1374	166 164-170	4/4
3.25	28:32	1:07	8:55	152 148-156	1355	165 164-170	5/4
3.38	29:41	1:09	9:09	149 144-153	1362	166 164-180	3/4
3.50	30:48	1:07	8:59	149 142-153	1340	164 164-166	5/5
3.63	31:54	1:06	8:46	148 145-152	1298	164 164-166	2/3
3.75	33:08	1:13	9:48	148 145-151	1450	164 164-166	3/3
3.88	34:11	1:03	8:25	149 145-152	1253	164 164-164	2/3
4.00	35:22	1:11	9:26	150 147-153	1416	164 162-166	4/3
4.13	36:33	1:11	9:29	149 147-153	1412	165 162-170	4/6
4.25	37:40	1:08	9:01	150 148-154	1353	164 162-166	4/3
4.38	38:48	1:08	9:02	150 147-154	1355	164 162-164	3/3
4.50	39:56	1:08	9:05	149 148-152	1353	164 162-164	3/3
4.57	40:37	41	9:12	150 149-152	1381	164 150-168	0/2

Heart

147/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 58m, Range 9m, Flat prediction 40:32

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (184 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	166	4.6	40:24	8:53
Walk	0.3	140	0	8	10:36
Pause	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:04	36.43%	More
800m	4:08	8:19	40.80%	More
1km	5:11	8:21	42.55%	More
Mile	8:27	8:27	45.16%	More
5k	27:15	8:46	47.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:36	6:36	57.79
5km	25:34	8:14	50.58
5M	45:08	9:02	46.86
10km	58:30	9:25	45.28
10M	1:43:14	10:19	42.46
Half	2:22:29	10:53	40.42
20M	3:56:08	11:48	38.65
Mara	5:25:57	12:26	37.34

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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