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Sun 21st Apr 2024 at 9:46am by Gromit

Run > Long Run

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Time
5:02:09
Miles
18.23
Min/mi
16:34
Pacing
63.9%
WAVA
34.25
Stride(cm)
101
Cals
1860
Cadence
97
BPM
121
%MHR
71
B/mi
2012
Asc(m)
778
Hillscore
75
Surface
Road

Notes & Comments

1 comments

1) 18.23mi - 5:02:09(16:35/mi) 121/152bpm [2006b/mi] 1860cal 35/91rpm

5:02:09

Velociraptor
Splendid

Pin Map

0mi in 0

Pace

78%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:35	6:35	13:10	111 86-121	1462	161 120-176	42/1
1.00	12:59	6:24	12:47	120 114-126	1534	167 164-176	25/9
1.50	20:20	7:21	14:43	121 107-133	1780	151 110-172	16/27
2.00	26:34	6:14	12:28	117 103-127	1459	168 102-178	21/27
2.50	33:57	7:23	14:45	122 114-133	1800	160 84-174	16/62
3.00	40:06	6:09	12:19	112 104-127	1379	83 30-96	20/24
3.50	47:22	7:16	14:32	110 100-130	1598	79 30-94	29/20
4.00	55:42	8:20	16:40	119 101-138	1983	70 30-96	42/2
4.50	1:03:05	7:23	14:47	119 102-130	1759	88 80-128	52/0
5.00	1:10:54	7:49	15:38	119 113-127	1860	82 30-122	41/4
5.50	1:19:38	8:44	17:27	121 112-131	2112	67 30-112	49/2
6.00	1:27:32	7:54	15:48	124 117-132	1960	80 30-96	13/50
6.50	1:36:01	8:29	16:59	130 120-141	2207	110 30-180	12/48
7.00	1:43:12	7:10	14:21	117 108-130	1679	85 30-172	46/10
7.50	1:52:18	9:07	18:13	118 104-149	2150	91 30-166	6/60
8.00	2:00:53	8:35	17:10	121 113-144	2078	80 30-162	4/45
8.50	2:07:51	6:58	13:55	116 109-131	1615	85 82-126	1/39
9.00	2:15:20	7:29	14:58	121 115-129	1810	84 38-154	28/16
9.50	2:23:59	8:39	17:18	118 104-134	2042	95 36-158	40/1
10.00	2:38:18	14:19	28:39	133 105-145	3810	93 30-156	48/0
10.50	2:47:38	9:20	18:39	126 117-137	2351	98 30-170	10/38
11.00	2:54:17	6:39	13:18	122 114-137	1623	85 82-86	19/25
11.50	3:05:40	11:23 +1	22:46	129 106-152	2938	84 30-170	34/15
12.00	3:16:56	11:16	22:32	117 109-127	2637	106 80-168	5/54
12.50	3:26:19	9:22	18:45	124 113-136	2325	89 38-162	39/23
13.00	3:34:49	8:30	17:01	126 115-136	2144	92 30-122	25/13
13.50	3:43:50	9:01	18:01	127 117-136	2289	80 30-160	42/3
14.00	3:51:04	7:14	14:28	127 117-139	1836	91 84-132	18/28
14.50	3:58:38	7:34	15:09	125 117-139	1894	90 30-168	18/20
15.00	4:05:46	7:08	14:15	121 116-127	1725	89 84-128	1/74
15.50	4:14:42	8:56	17:52	123 110-133	2198	77 30-120	14/31
16.00	4:24:36	9:54	19:48	115 109-125	2277	82 30-124	3/36
16.50	4:33:03	8:27	16:54	119 109-131	2012	93 84-122	10/6
17.00	4:40:44	7:41	15:22	123 113-138	1889	92 80-124	5/13
17.50	4:49:32	8:48	17:35	119 112-127	2093	91 30-102	21/2
18.00	4:58:12	8:41	17:21	123 115-129	2135	87 30-148	26/5
18.23	5:02:10	3:58	17:26	121 114-129	2109	91 30-100	9/5

Heart

121/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 778m, Range 212m, Flat prediction 4:37:55

Elevation Graph

Biggest Climbs (m)	Min/mi
160 5.5%	16:47
120 7.1%	22:15
53 4.8%	18:16
52 8.4%	21:52
44 11.2%	21:46
44 4.4%	15:51
See your biggest climbs

Cadence

97 (180 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	16.1	163	3.5	48:30	13:56
Walk	80.6	84	14.7	4:03:33	16:31
Still	3.3	-	-	10:06	-
Pause	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:44	10:59	35.49%	More
800m	5:41	11:26	37.25%	More
1km	7:08	11:29	38.70%	More
Mile	12:03	12:03	39.13%	More
5k	41:16	13:17	39.95%	More
5 miles	1:10:53	14:11	37.96%	More
10k	1:31:02	14:39	37.00%	More
10 miles	2:38:18	15:50	35.05%	More
Half	3:36:27	16:31	33.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:55	13:55	33.90
5km	46:18	14:54	35.61
5M	1:16:41	15:20	35.09
10km	1:36:33	15:32	34.89
10M	2:39:53	15:59	34.71
Half	3:32:52	16:15	34.05
20M	5:33:20	16:40	34.21
Mara	7:23:48	16:56	34.02

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