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Tue 11th Feb 2025 at 6:07pm by G-Dawg

Run > Progressive

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Time
1:13:56
Miles
10.30
Min/mi
7:11
Pacing
37.5%
WAVA
72.46
Stride(cm)
129
Cals
1241
Cadence
174
BPM
157
%MHR
95.8
B/mi
1128
Asc(m)
36
Surface
Road

Notes & Comments

Sheerwater 10 - Progressions: 2 x 5 miles with 10 sec uplifts per mile with Rich
Quicker felt easy. Good session.

1) 1mi - 7:25(7:25/mi) 126/138bpm [935b/mi] 95cal 8.08/9.02mph
2) 1mi - 7:24(7:24/mi) 138/161bpm [1020b/mi] 105cal 8.12/9.1mph
3) 1mi - 7:12(7:12/mi) 152/160bpm [1094b/mi] 115cal 8.33/10.02mph
4) 1mi - 7:02(7:02/mi) 148/157bpm [1041b/mi] 107cal 8.53/9.71mph
5) 1mi - 6:54(6:54/mi) 162/174bpm [1118b/mi] 117cal 8.69/9.23mph
6) 1mi - 7:29(7:29/mi) 172/183bpm [1286b/mi] 138cal 8.03/8.79mph
7) 1mi - 7:23(7:23/mi) 170/184bpm [1254b/mi] 135cal 8.13/9.41mph
8) 1mi - 7:08(7:08/mi) 168/180bpm [1199b/mi] 128cal 8.4/9.43mph
9) 1mi - 7:06(7:06/mi) 171/177bpm [1213b/mi] 130cal 8.46/9.2mph
10) 1mi - 6:47(6:47/mi) 175/181bpm [1188b/mi] 131cal 8.84/9.71mph
11) 0.3mi - 2:07(6:58/mi) 173/177bpm [1206b/mi] 40cal 8.61/9.41mph

7:25 7:24 7:12 7:02 6:54 7:29 7:23 7:08 7:06 6:47 2:07

Pace

22%

40%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:42	3:42	7:24	122 96-134	903	176 168-180	9/5
1.00	7:26	3:44	7:27	129 122-138	961	174 170-178	7/11
1.50	14:42	7:16 +3:40	14:32	133 97-142	1933	172 86-180	6/8
2.00	18:29	3:47	7:35	143 129-161	1084	173 170-178	6/5
2.50	22:09	3:40	7:21	152 147-160	1117	173 166-180	6/4
3.00	26:08	3:59 +27	7:58	152 146-159	1210	172 114-178	6/5
3.50	30:51	4:43 +1:08	9:26	151 127-157	1424	171 124-182	7/9
4.00	34:20	3:28	6:57	144 130-150	1001	171 86-176	5/4
4.50	37:44	3:24	6:48	155 143-167	1053	174 170-178	5/7
5.00	41:14	3:30	7:00	168 163-173	1177	175 172-180	11/7
5.50	45:01	3:47	7:34	171 167-176	1294	172 166-176	6/10
6.00	48:42	3:41	7:23	172 167-183	1269	172 170-178	9/5
6.50	52:23	3:41	7:21	174 161-184	1280	174 170-180	4/9
7.00	56:57	4:34 +52	9:08	166 153-172	1516	174 170-178	7/6
7.50	1:00:33	3:36	7:12	166 156-170	1195	175 170-180	5/8
8.00	1:04:05	3:32	7:05	170 164-179	1204	174 170-180	8/6
8.50	1:07:41	3:36	7:12	170 164-174	1224	175 172-180	3/7
9.00	1:11:11	3:30	6:59	173 167-176	1208	175 168-180	5/6
9.50	1:14:40	3:30	6:59	173 168-179	1208	177 172-182	6/9
10.00	1:17:58	3:18	6:36	177 172-181	1167	179 174-184	8/6
10.30	1:20:06	2:08	7:02	174 168-176	1223	175 172-180	2/4

Heart

157/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 36m, Range 15m, Flat prediction 1:13:56

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

174 (184 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.4	174	10.3	1:13:40	7:39
Walk	1.7	112	0	1:29	51:05
Pause	5.8	-	-	4:57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	54.54%	More
800m	3:14	6:30	63.48%	More
1km	4:06	6:36	65.93%	More
Mile	6:39	6:39	70.28%	More
5k	21:45	7:00	71.14%	More
5 miles	36:31	7:18	69.21%	More
10k	45:07	7:16	70.00%	More
10 miles	1:17:43	7:46	66.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	76.70
5km	20:30	6:36	75.46
5M	34:07	6:49	74.07
10km	43:03	6:56	73.35
10M	1:11:38	7:10	72.46
Half	1:35:38	7:18	71.68
20M	2:30:23	7:31	71.38
Mara	3:20:46	7:40	71.54

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