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Fri 31st Jan 2025 at 6:10pm by manicstreetpounder

Run > General

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Time
45:04
Miles
4.90
Min/mi
9:12
Pacing
71.9%
WAVA
53.94
Stride(cm)
94
Cals
621
Cadence
186
BPM
132
%MHR
76.1
B/mi
1218
Asc(m)
73
Hillscore
5
Surface
Road

Notes & Comments

1) 0.84mi - 8:01(9:32/mi) 114/125bpm [1087b/mi] 101cal
2) 0.14mi - 1:00(7:03/mi) 133/138bpm [937b/mi] 16cal
3) 0.21mi - 2:00(9:33/mi) 132/138bpm [1260b/mi] 29cal
4) 0.14mi - 1:00(7:04/mi) 132/140bpm [932b/mi] 15cal
5) 0.2mi - 2:00(9:52/mi) 130/141bpm [1283b/mi] 27cal
6) 0.11mi - 1:00(9:27/mi) 121/125bpm [1144b/mi] 13cal
7) 0.73mi - 5:30(7:31/mi) 145/153bpm [1089b/mi] 88cal
8) 0.2mi - 3:00(15:22/mi) 124/154bpm [1906b/mi] 33cal
9) 0.74mi - 5:30(7:25/mi) 146/155bpm [1084b/mi] 88cal
10) 0.19mi - 3:00(15:46/mi) 125/157bpm [1971b/mi] 30cal
11) 0.74mi - 5:30(7:28/mi) 150/159bpm [1121b/mi] 92cal
12) 0.22mi - 3:00(13:30/mi) 127/157bpm [1714b/mi] 33cal
13) 0.44mi - 4:30(10:18/mi) 130/136bpm [1339b/mi] 55cal
14) 0.01mi - 3(8:50/mi) 136/136bpm [1201b/mi] 1cal

8:01 1:00 2:00 1:00 2:00 1:00 5:30 3:00 5:30 3:00 5:30 3:00 4:30 3

Pace

40%

16%

18%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:28	2:28	9:53	103 59-117	1018	195 190-212	14/0
0.50	4:47	2:19	9:16	119 114-123	1103	193 188-196	3/4
0.75	7:07	2:20	9:20	120 117-121	1120	193 192-196	2/1
1.00	9:08	2:00	8:02	129 119-138	1036	196 184-200	3/4
1.25	11:24	2:16	9:04	130 124-138	1178	190 184-200	3/6
1.50	13:39	2:15	8:59	133 120-141	1195	191 184-198	0/6
1.75	15:46	2:07	8:29	125 117-140	1060	194 188-202	5/4
2.00	17:45	1:59	7:56	142 139-146	1126	197 192-200	5/6
2.25	19:36	1:51	7:25	150 145-153	1112	200 194-204	7/2
2.50	22:37	3:01	12:04	136 112-154	1641	158 132-202	4/2
2.75	25:13	2:36 +6	10:24	128 108-145	1332	182 132-202	14/0
3.00	27:09	1:56 +13	7:45	149 143-152	1154	201 194-206	1/10
3.25	28:51	1:42	6:47	151 147-155	1025	200 196-204	4/9
3.50	32:17	3:26	13:43	128 104-157	1756	148 128-204	0/5
3.75	34:07	1:51	7:23	139 114-152	1025	199 192-204	9/5
4.00	36:08	2:00	8:02	154 150-159	1237	201 196-204	12/3
4.25	38:05	1:57	7:48	157 150-159	1224	191 134-202	0/13
4.50	41:13	3:08	12:31	124 113-150	1553	165 134-194	1/5
4.75	43:52	2:39	10:38	130 125-136	1382	192 190-196	6/4
4.90	45:21	1:29	9:46	130 126-136	1270	192 190-196	2/2

Heart

132/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 73m, Range 25m, Flat prediction 44:27

Elevation Graph

Biggest Climbs (m)	Min/mi
20 2.6%	7:57
18 2.6%	11:22
15 3.7%	9:47
See your biggest climbs

Cadence

186 (212 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.1	195	4.5	38:07	8:31
Walk	15.4	136	0.4	7:01	17:39
Pause	0.5	-	-	13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:46	50.80%	More
800m	3:36	7:15	56.11%	More
1km	4:41	7:32	56.85%	More
Mile	8:05	8:05	56.81%	More
5k	27:17	8:47	55.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:31	8:31	53.90
5km	27:58	9:00	54.40
5M	46:02	9:12	53.94
10km	57:48	9:18	53.67
10M	1:35:10	9:31	53.55
Half	2:06:17	9:38	53.29
20M	3:16:44	9:50	53.54
Mara	4:21:04	9:58	53.96

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