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Wed 24th Apr 2024 at 10:55am by Funky Chicken

Run > Run-Walk

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Time
32:37
Miles
2.84
Min/mi
11:29
Pacing
82%
WAVA
39.82
Stride(cm)
106
Cals
298
Cadence
132
BPM
112
%MHR
65.4
B/mi
1285
Asc(m)
66
Hillscore
11
Surface
Road

Notes & Comments

Cautious test of the hamstring, went better than I could have hoped for. No noticeable issues. Ankle not too achy throughout.

5 min warm-up
1 min run / 1 min walk x10 (accidentally did 11 runs)
c5 min warm-down

1) 0.35mi - 5:00(14:29/mi) 92/100bpm [1333b/mi] 36cal 4.14/4.63mph
2) 0.1mi - 1:00(9:33/mi) 110/113bpm [1050b/mi] 9cal 6.29/6.32mph
3) 0.08mi - 1:00(12:40/mi) 103/113bpm [1305b/mi] 9cal 4.74/6.35mph
4) 0.11mi - 1:00(9:22/mi) 115/132bpm [1076b/mi] 10cal 6.41/6.95mph
5) 0.08mi - 1:00(13:05/mi) 123/134bpm [1609b/mi] 11cal 4.59/6.1mph
6) 0.11mi - 1:00(9:01/mi) 115/128bpm [1037b/mi] 10cal 6.65/6.53mph
7) 0.08mi - 1:00(12:41/mi) 121/134bpm [1534b/mi] 10cal 4.73/6.32mph
8) 0.12mi - 1:00(8:32/mi) 112/119bpm [956b/mi] 9cal 7.03/7.18mph
9) 0.08mi - 1:00(13:02/mi) 110/123bpm [1434b/mi] 9cal 4.6/7.18mph
10) 0.11mi - 1:00(9:11/mi) 115/128bpm [1057b/mi] 9cal 6.53/7.12mph
11) 0.08mi - 1:00(12:16/mi) 125/130bpm [1534b/mi] 10cal 4.89/6.45mph
12) 0.11mi - 1:00(8:55/mi) 119/134bpm [1061b/mi] 10cal 6.73/6.95mph
13) 0.08mi - 1:00(12:41/mi) 126/138bpm [1598b/mi] 12cal 4.73/6.39mph
14) 0.11mi - 1:00(9:01/mi) 117/129bpm [1055b/mi] 10cal 6.65/6.82mph
15) 0.08mi - 1:00(12:59/mi) 121/135bpm [1571b/mi] 10cal 4.62/6.62mph
16) 0.12mi - 1:00(8:31/mi) 120/132bpm [1022b/mi] 10cal 7.05/6.78mph
17) 0.07mi - 1:00(13:33/mi) 128/133bpm [1734b/mi] 11cal 4.43/6.8mph
18) 0.11mi - 1:00(8:57/mi) 125/137bpm [1118b/mi] 11cal 6.71/6.57mph
19) 0.07mi - 1:00(13:22/mi) 128/139bpm [1711b/mi] 10cal 4.49/6.51mph
20) 0.12mi - 1:00(8:30/mi) 118/129bpm [1003b/mi] 9cal 7.06/6.3mph
21) 0.08mi - 1:00(12:38/mi) 126/133bpm [1592b/mi] 10cal 4.75/6.32mph
22) 0.42mi - 5:00(11:55/mi) 107/137bpm [1275b/mi] 43cal 5.04/6.74mph
23) 0.18mi - 2:37(14:30/mi) 92/95bpm [1335b/mi] 20cal 4.14/4.72mph

5:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 5:00 2:37

Pace

63%

24%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:56	1:56	15:32	88 80-92	1366	116 102-124	2/2
0.25	3:38	1:42	13:32	92 88-96	1245	118 114-122	3/0
0.38	5:17	1:39	13:12	99 92-112	1306	122 114-144	6/0
0.50	6:38	1:21	10:46	109 95-113	1173	137 122-152	0/6
0.63	7:52	1:15	9:56	111 93-131	1103	147 118-156	8/0
0.75	9:20	1:27	11:39	115 98-134	1339	133 118-164	5/1
0.88	10:39	1:20	10:39	125 115-133	1332	135 120-156	4/1
1.00	11:49	1:10	9:20	110 99-119	1027	140 120-150	1/7
1.13	13:15	1:25	11:20	108 97-121	1224	132 122-150	2/6
1.25	14:31	1:16	10:08	124 113-130	1257	144 124-154	1/1
1.38	15:48	1:17	10:17	116 102-131	1193	139 118-152	2/3
1.50	17:11	1:23	11:04	122 101-137	1350	133 120-156	1/3
1.63	18:26	1:15	10:00	126 112-135	1259	143 122-152	2/1
1.75	19:41	1:15	10:03	115 101-129	1156	138 122-154	2/2
1.88	21:09	1:28	11:42	125 111-133	1462	133 120-154	6/1
2.00	22:25	1:17	10:12	131 117-138	1337	143 124-156	6/3
2.13	23:40	1:15	10:00	117 107-128	1169	138 122-156	1/3
2.25	25:04	1:24	11:10	124 109-131	1384	130 120-148	0/7
2.38	26:09	1:05	8:37	120 107-137	1033	150 148-156	3/6
2.50	27:52	1:44	13:50	114 95-135	1577	121 116-148	2/2
2.63	29:33	1:40	13:22	94 90-99	1257	120 116-122	0/4
2.75	31:16	1:43	13:48	94 92-98	1296	119 116-122	0/4
2.84	32:37	1:21	15:03	91 90-95	1370	118 114-122	2/3

Heart

112/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 66m, Range 23m, Flat prediction 32:15

Elevation Graph

Biggest Climbs (m)	Min/mi
17 3.3%	10:52
12 2.4%	10:14
11 1.7%	13:32
See your biggest climbs

Cadence

132 (164 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	36.9	149	1.3	12:03	8:58
Walk	63.1	120	1.5	20:34	13:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:35	33.92%	More
800m	4:56	9:56	38.26%	More
1km	6:21	10:13	38.79%	More
Mile	10:20	10:20	40.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:24	10:24	40.33
5km	35:59	11:35	39.65
5M	1:00:35	12:07	38.31
10km	1:16:51	12:22	37.70
10M	2:09:21	12:56	37.01
Half	2:53:50	13:16	36.15
20M	4:36:14	13:49	36.04
Mara	6:11:13	14:10	35.76

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