Sun 21st Apr 2024 at 10:07am by Cheeky Chappy

Run > Race

breezy

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Time
3:11:30
Miles
26.67
Min/mi
7:11
Pacing
87.7%
WAVA
76.72
Stride(cm)
128
Cals
1873
Cadence
176
BPM
143
%MHR
87.4
B/mi
1029
Asc(m)
135
Hillscore
1
Surface
Road

Notes & Comments

Went out at sub-3 but pulled it in after 8 miles as I didn't have the pace/endurance sessions under my belt. Good decision which helped get another GFA.

1) 1mi - 6:46(6:46/mi) 147/158bpm [995b/mi] 98cal 8.86/10.6mph
2) 1mi - 6:49(6:49/mi) 148/154bpm [1009b/mi] 98cal 8.8/9.35mph
3) 1mi - 6:54(6:54/mi) 159/167bpm [1097b/mi] 109cal 8.7/9.81mph
4) 1mi - 6:50(6:50/mi) 138/166bpm [944b/mi] 72cal 8.78/9.75mph
5) 1mi - 6:43(6:43/mi) 143/151bpm [960b/mi] 75cal 8.93/10.1mph
6) 1mi - 6:57(6:57/mi) 155/161bpm [1078b/mi] 100cal 8.63/9.16mph
7) 1mi - 6:48(6:48/mi) 145/160bpm [985b/mi] 73cal 8.83/9.85mph
8) 1mi - 6:47(6:47/mi) 137/153bpm [929b/mi] 54cal 8.85/9.39mph
9) 1mi - 7:04(7:04/mi) 144/154bpm [1018b/mi] 72cal 8.49/8.85mph
10) 1mi - 7:05(7:05/mi) 156/163bpm [1105b/mi] 100cal 8.47/9.81mph
11) 1mi - 7:06(7:06/mi) 158/164bpm [1122b/mi] 103cal 8.45/8.97mph
12) 1mi - 7:01(7:01/mi) 163/176bpm [1143b/mi] 107cal 8.56/8.75mph
13) 1mi - 7:24(7:24/mi) 160/175bpm [1184b/mi] 99cal 8.11/9.52mph
14) 1mi - 7:05(7:05/mi) 137/145bpm [970b/mi] 29cal 8.48/9.12mph
15) 1mi - 7:14(7:14/mi) 133/140bpm [962b/mi] 27cal 8.29/8.93mph
16) 1mi - 7:09(7:09/mi) 137/142bpm [979b/mi] 35cal 8.4/8.79mph
17) 1mi - 7:24(7:24/mi) 138/147bpm [1021b/mi] 41cal 8.11/9.73mph
18) 1mi - 8:06(8:06/mi) 134/146bpm [1084b/mi] 45cal 7.42/9.48mph
19) 1mi - 7:11(7:11/mi) 135/157bpm [970b/mi] 43cal 8.35/9.29mph
20) 1mi - 7:34(7:34/mi) 133/146bpm [1006b/mi] 52cal 7.93/8.97mph
21) 1mi - 7:32(7:32/mi) 133/147bpm [1001b/mi] 46cal 7.97/9.39mph
22) 1mi - 7:22(7:22/mi) 143/154bpm [1054b/mi] 69cal 8.14/10.18mph
23) 1mi - 7:35(7:35/mi) 145/155bpm [1101b/mi] 75cal 7.91/8.66mph
24) 1mi - 7:26(7:26/mi) 151/156bpm [1123b/mi] 88cal 8.07/8.97mph
25) 1mi - 7:30(7:30/mi) 148/161bpm [1110b/mi] 76cal 8/8.83mph
26) 1mi - 7:27(7:27/mi) 142/151bpm [1058b/mi] 55cal 8.05/8.66mph
27) 0.67mi - 4:42(7:01/mi) 138/153bpm [969b/mi] 32cal 8.54/9.33mph

6:46 6:49 6:54 6:50 6:43 6:57 6:48 6:47 7:04 7:05 7:06 7:01 7:24 7:05 7:14 7:09 7:24 8:06 7:11 7:34 7:32 7:22 7:35 7:26 7:30 7:27 4:42

Pace

21%

31%

29%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	6:46	6:46	6:46	146 106-158	988	176 92-184	13/18
2.00	13:36	6:49	6:49	148 142-153	1010	176 174-180	19/18
3.00	20:28	6:53	6:53	160 153-167	1101	175 172-182	18/42
4.00	27:19	6:50	6:50	134 69-166	916	176 172-182	15/31
5.00	34:02	6:44	6:44	143 133-150	962	177 174-180	14/16
6.00	41:00	6:57	6:57	155 147-160	1078	176 174-180	16/12
7.00	47:47	6:48	6:48	146 134-160	992	177 174-180	19/20
8.00	54:34	6:47	6:47	134 69-152	909	176 172-180	14/20
9.00	1:01:38	7:04	7:04	144 138-154	1017	176 170-182	20/16
10.00	1:08:45	7:06	7:06	156 149-163	1109	177 172-180	19/21
11.00	1:15:50	7:05	7:05	159 154-164	1126	177 172-180	16/18
12.00	1:22:50	7:01	7:01	163 156-174	1143	177 174-180	24/15
13.00	1:30:14	7:24	7:24	158 133-175	1169	176 172-182	21/21
14.00	1:37:19	7:04	7:04	137 130-145	969	177 172-184	15/21
15.00	1:44:32	7:14	7:14	133 129-140	961	175 170-178	15/17
16.00	1:51:41	7:09	7:09	137 131-142	979	175 170-178	19/19
17.00	1:59:05	7:24	7:24	138 128-146	1022	175 172-184	20/16
18.00	2:07:09	8:04	8:04	135 127-146	1088	175 172-180	17/16
19.00	2:14:20	7:11	7:11	135 126-157	969	174 166-178	17/13
20.00	2:21:56	7:36	7:36	131 71-145	995	174 106-180	13/19
21.00	2:29:28	7:32	7:32	131 70-147	987	174 170-180	14/15
22.00	2:36:50	7:22	7:22	143 132-154	1053	174 170-180	16/12
23.00	2:44:24	7:35	7:35	145 131-154	1099	174 170-178	17/17
24.00	2:51:51	7:27	7:27	151 145-156	1124	175 170-180	18/20
25.00	2:59:22	7:31	7:31	148 129-161	1112	175 172-180	14/16
26.00	3:06:47	7:26	7:26	142 132-150	1055	175 172-182	14/18
26.67	3:11:30	4:43	7:04	134 70-153	946	177 172-186	12/8

Heart

143/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 135m, Range 52m, Flat prediction 3:11:23

Elevation Graph

Biggest Climbs (m)	Min/mi
14 4.6%	7:46
See your biggest climbs

Cadence

176 (186 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	175	26.6	3:11:16	7:11
Walk	0.1	96	0	13	9:08
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:21	5:28	63.24%	More
800m	3:01	6:04	67.57%	More
1km	3:49	6:09	69.43%	More
Mile	6:41	6:41	67.38%	More
5k	21:05	6:47	72.76%	More
5 miles	34:02	6:48	73.55%	More
10k	42:20	6:49	73.92%	More
10 miles	1:08:45	6:52	75.34%	More
Half	1:30:54	6:56	75.42%	More
20 miles	2:21:56	7:06	75.96%	More
Mara	3:08:20	7:11	76.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:42	5:42	79.03
5km	19:11	6:10	79.97
5M	31:56	6:23	78.40
10km	40:17	6:29	77.69
10M	1:07:02	6:42	77.26
Half	1:29:30	6:50	76.02
20M	2:20:45	7:02	76.59
Mara	3:07:53	7:10	76.51

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