Thu 7th Jan 2021 at 11:00am by Dick Spandex

Run > General

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Time
34:13
Miles
4.07
Min/mi
8:24
Pacing
95%
WAVA
57.28
Stride(cm)
111
Cals
384
Cadence
173
BPM
131
%MHR
70.3
B/mi
1099
Surface
Road

Notes & Comments

Split Summary
===
1) 4.07m - 34:13(8:25/m) 132/144bpm 384cal 7.13/8.06mph

34:13

Pin Map

Standard 4 mile

0mi in 0

Pace

51%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:07	99 70-123	903	165 116-180	0/2
0.25	2:15	1:07	8:56	127 124-130	1135	176 172-178	2/1
0.38	3:19	1:03	8:26	130 128-131	1096	175 174-176	4/0
0.50	4:20	1:01	8:10	128 127-130	1045	176 174-178	1/1
0.63	5:22	1:02	8:19	130 129-131	1080	176 174-178	0/1
0.75	6:27	1:04	8:35	129 128-131	1106	175 174-176	2/0
0.88	7:29	1:02	8:17	132 131-132	1093	176 174-178	2/0
1.00	8:31	1:02	8:18	133 132-135	1103	177 174-180	1/0
1.13	9:36	1:05	8:38	134 133-135	1156	177 174-180	3/0
1.25	10:37	1:01	8:11	134 132-135	1097	178 176-182	1/2
1.38	11:44	1:07	8:57	130 124-135	1164	166 134-180	1/1
1.50	12:44	1:00	7:59	131 130-132	1046	175 170-178	0/1
1.63	13:45	1:01	8:09	135 133-138	1101	176 172-180	1/0
1.75	14:47	1:02	8:17	137 135-138	1135	177 176-180	0/1
1.88	15:49	1:01	8:12	135 132-136	1107	176 174-178	1/1
2.00	16:50	1:01	8:08	128 127-131	1041	175 174-178	0/2
2.13	17:55	1:06	8:45	127 122-130	1112	170 120-180	0/1
2.25	18:57	1:01	8:12	132 131-133	1082	175 172-178	1/1
2.38	20:01	1:04	8:30	130 128-133	1105	173 172-174	0/2
2.50	21:10	1:09	9:12	124 119-127	1141	164 92-174	0/3
2.63	22:10	1:00	8:03	137 124-144	1103	172 170-176	4/0
2.75	23:07	57	7:39	142 142-144	1085	173 170-178	0/1
2.88	24:09	1:02	8:13	138 134-141	1133	172 170-176	0/1
3.00	25:13	1:04	8:32	132 131-134	1127	173 170-176	0/2
3.13	26:16	1:03	8:21	131 130-133	1093	172 170-174	0/0
3.25	27:17	1:02	8:13	130 127-133	1067	172 170-176	0/3
3.38	28:20	1:03	8:23	127 122-133	1064	172 170-174	1/3
3.50	29:22	1:03	8:20	140 135-143	1167	173 168-176	4/0
3.63	30:27	1:04	8:35	141 136-144	1211	173 170-176	2/0
3.75	31:35	1:08	9:08	138 135-140	1259	167 124-174	2/1
3.88	32:39	1:03	8:27	135 134-136	1141	173 172-174	0/1
4.00	33:39	1:00	8:01	134 133-135	1074	174 170-178	1/2
4.07	34:13	34	8:22	135 133-136	1129	173 170-176	0/2

Heart

131/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 18m, Flat prediction 34:13

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (182 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	174	4	33:41	8:21
Walk	1.6	122	0	32	15:38

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:48	43.13%	More
800m	4:01	8:05	49.01%	More
1km	5:02	8:05	51.08%	More
Mile	8:13	8:13	53.10%	More
5k	25:54	8:20	57.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	60.57
5km	25:21	8:10	58.56
5M	43:00	8:36	56.25
10km	54:44	8:49	55.21
10M	1:32:49	9:17	53.84
Half	2:05:15	9:34	52.39
20M	3:20:19	10:01	51.91
Mara	4:30:20	10:19	51.29

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