Mon 4th Jan 2021 at 8:00am by NDWDave

Run > General

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Time
33:32
Miles
4.17
Min/mi
8:02
Pacing
89%
WAVA
54.09
Stride(cm)
113
Cals
443
Cadence
178
BPM
139
%MHR
75.7
B/mi
1114
Asc(m)
95
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:36(8:36/m) 117/150bpm 90cal
2) 1m - 8:14(8:14/m) 143/154bpm 115cal
3) 1m - 7:43(7:43/m) 141/159bpm 103cal
4) 1m - 7:31(7:31/m) 156/170bpm 114cal
5) 0.17m - 1:28(8:42/m) 150/157bpm 21cal

8:36 8:14 7:43 7:31 1:28

Pace

25%

69%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:13	1:13	9:42	89 55-115	863	175 170-180	1/6
0.25	2:21	1:09	9:10	113 111-114	1035	180 174-184	1/2
0.38	3:30	1:09	9:11	113 108-116	1037	173 162-182	2/3
0.50	4:40	1:10	9:19	117 113-121	1091	175 172-182	2/0
0.63	5:48	1:08	9:06	122 119-124	1110	176 172-188	2/0
0.75	6:56	1:08	9:00	125 122-129	1126	173 168-178	3/0
0.88	7:45	49	6:28	129 127-131	835	182 170-192	6/0
1.00	8:35	51	6:47	140 133-150	949	178 170-188	7/0
1.13	9:39	1:04	8:33	148 145-153	1264	176 172-180	7/3
1.25	10:41	1:01	8:10	139 135-145	1135	177 174-180	2/5
1.38	11:38	57	7:40	142 140-145	1088	178 176-184	4/0
1.50	12:38	1:00	7:59	145 141-147	1159	177 174-178	4/1
1.63	13:38	1:00	8:04	140 137-143	1128	176 174-178	3/1
1.75	14:42	1:03	8:25	142 138-144	1194	180 178-186	6/0
1.88	15:45	1:03	8:27	144 142-145	1216	177 174-178	10/0
2.00	16:49	1:04	8:35	142 140-146	1219	177 172-180	1/0
2.13	17:52	1:03	8:23	144 140-146	1208	178 170-180	3/2
2.25	18:51	59	7:49	145 138-151	1133	179 176-182	2/3
2.38	19:47	56	7:26	135 132-138	1004	178 176-182	0/8
2.50	20:45	58	7:46	134 130-136	1041	177 174-180	0/7
2.63	21:42	57	7:38	135 130-143	1031	179 176-184	0/5
2.75	22:38	56	7:30	142 139-146	1066	181 178-182	0/4
2.88	23:35	57	7:32	143 139-146	1078	177 176-180	1/3
3.00	24:32	57	7:38	152 145-158	1160	180 178-186	0/2
3.13	25:30	58	7:45	153 144-165	1186	180 176-184	10/2
3.25	26:24	53	7:08	166 159-169	1184	180 178-182	0/10
3.38	27:19	55	7:21	160 152-165	1177	181 180-184	0/9
3.50	28:14	55	7:16	153 148-158	1113	183 180-188	0/3
3.63	29:08	54	7:12	154 149-162	1108	185 182-194	0/2
3.75	30:00	53	7:03	159 153-163	1121	181 178-182	1/0
3.88	30:55	55	7:20	155 148-166	1136	180 172-184	1/5
4.00	32:03	1:08	9:02	148 146-152	1336	172 116-186	4/1
4.13	33:01	58	7:44	147 144-155	1137	182 176-188	6/0
4.17	33:32	31	11:45	154 153-156	1809	139 112-176	2/0

Heart

139/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 95m, Range 53m, Flat prediction 32:18

Elevation Graph

Biggest Climbs (m)	Min/mi
32 2.1%	8:10
31 2.3%	8:23
11 2.1%	8:43
See your biggest climbs

Cadence

178 (194 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	178	4.1	33:07	7:59
Walk	1.3	113	0	25	16:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:36	46.59%	More
800m	3:34	7:11	49.15%	More
1km	4:28	7:11	51.42%	More
Mile	7:20	7:20	53.91%	More
5k	23:48	7:40	56.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	53.53
5km	24:33	7:54	54.72
5M	40:39	8:08	53.63
10km	51:11	8:14	53.15
10M	1:24:45	8:29	52.99
Half	1:52:50	8:37	52.23
20M	2:56:42	8:50	52.85
Mara	3:55:15	8:59	52.93

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