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Wed 16th Apr 2025 at 9:40am by Mr AL

Run > General

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Time
37:33
Miles
4.00
Min/mi
9:23
Pacing
73.6%
WAVA
54.84
Stride(cm)
101
Cals
387
Cadence
170
BPM
138
%MHR
76.9
B/mi
1299
Asc(m)
173
Hillscore
11
Surface
Road

Notes & Comments

Dank morning but we didn't get too soaked.

Bonnie was exemplary!

Thought we'd worked a bit harder than a 37-33, but never mind.

1) 1mi - 10:16(10:16/mi) 133/149bpm [1366b/mi] 103cal 5.84/6.64mph
2) 1mi - 9:20(9:20/mi) 141/153bpm [1315b/mi] 100cal 6.43/6.64mph
3) 1mi - 9:00(9:00/mi) 134/148bpm [1205b/mi] 80cal 6.67/7.01mph
4) 1mi - 8:58(8:57/mi) 153/166bpm [1370b/mi] 104cal 6.7/7.01mph

10:16 9:20 9:00 8:58

Pace

14%

16%

61%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:33	1:33 +10	12:27	119 88-141	1481	161 118-166	5/3
0.25	3:53	2:19 +52	18:34	129 125-131	2395	164 158-170	3/0
0.38	5:15	1:22	10:59	130 119-146	1427	165 164-168	3/0
0.50	6:30	1:15	9:57	146 142-148	1453	169 168-170	7/4
0.63	7:41	1:11	9:28	135 130-142	1277	168 166-170	4/1
0.75	9:00	1:19 +5	10:35	132 127-136	1397	169 166-172	0/9
0.88	10:15	1:15	10:02	137 131-141	1375	171 170-174	13/2
1.00	11:23	1:08	9:05	141 139-142	1281	172 172-174	16/14
1.13	12:32	1:08	9:07	139 138-142	1268	172 170-174	4/6
1.25	13:42	1:10	9:22	138 136-141	1292	173 170-174	5/7
1.38	14:52	1:10	9:24	140 138-141	1315	172 170-174	6/3
1.50	16:01	1:09	9:11	138 133-142	1267	173 168-174	3/10
1.63	17:12	1:10	9:23	140 137-146	1314	175 172-176	4/4
1.75	18:22	1:11	9:25	151 148-152	1422	175 174-176	1/7
1.88	19:34	1:12	9:36	145 143-148	1391	173 170-176	11/3
2.00	20:43	1:09	9:10	136 128-146	1247	171 168-172	6/5
2.13	21:49	1:06	8:47	131 128-133	1151	172 170-172	2/14
2.25	22:59	1:10	9:20	143 134-147	1335	173 170-174	16/2
2.38	24:06	1:07	8:55	140 133-144	1248	172 170-174	10/7
2.50	25:09	1:03	8:25	129 127-132	1087	171 168-172	1/5
2.63	26:54	1:45 +38	13:58	131 120-142	1830	173 170-174	3/11
2.75	28:02	1:08	9:08	125 120-132	1142	171 168-174	5/6
2.88	29:09	1:07	8:55	138 135-142	1231	172 170-174	16/16
3.00	30:30	1:21 +9	10:45	137 132-142	1473	173 166-176	7/18
3.13	31:33	1:03	8:27	151 143-154	1276	174 172-174	9/3
3.25	32:39	1:06	8:47	148 145-152	1299	173 172-174	17/7
3.38	33:51	1:12	9:38	150 146-154	1446	174 172-174	11/5
3.50	35:05	1:13	9:47	154 152-156	1507	174 166-178	5/20
3.63	36:10	1:06	8:45	155 152-157	1357	174 172-176	10/9
3.75	37:19	1:09	9:10	151 149-155	1384	173 172-174	8/16
3.88	38:24	1:05	8:43	154 152-158	1343	174 172-176	7/13
4.00	39:27	1:03	8:25	162 158-165	1363	176 174-178	10/3

Heart

138/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 173m, Range 47m, Flat prediction 37:30

Elevation Graph

Biggest Climbs (m)	Min/mi
16 8.7%	9:06
16 11.1%	8:10
15 6.6%	9:30
15 14.8%	8:43
14 9.8%	8:26
14 7.3%	8:41
See your biggest climbs

Cadence

170 (178 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.4	171	4	37:36	9:39
Walk	2.2	118	0	52	3:01:34
Still	0.1	-	-	3	-
Pause	2.4	-	-	57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	41.63%	More
800m	4:21	8:46	48.32%	More
1km	5:29	8:49	50.68%	More
Mile	8:58	8:58	53.77%	More
5k	29:02	9:21	54.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:38	8:38	55.82
5km	28:44	9:15	55.24
5M	47:34	9:31	54.56
10km	59:54	9:38	54.17
10M	1:39:11	9:55	53.82
Half	2:12:03	10:05	53.41
20M	3:26:47	10:20	53.46
Mara	4:35:19	10:30	53.75

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