Mon 22nd Mar 2021 at 7:00am by Dick Spandex

Run > General

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Time
34:07
Miles
4.01
Min/mi
8:30
Pacing
72%
WAVA
57.02
Stride(cm)
105
Cals
302
Cadence
180
BPM
51
%MHR
27.4
B/mi
434
Asc(m)
52
Surface
Road

Notes & Comments

Split Summary
===
1) 4.01m - 34:07(8:31/m) 46/72bpm 302cal

34:07

Pin Map

Standard 4 mile

0mi in 0

Pace

53%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:38	1:38 +27	13:00	175 168-182	2/1
0.25	2:44	1:06	8:51	178 176-182	3/0
0.38	3:49	1:05	8:39	178 176-180	2/1
0.50	4:53	1:04	8:33	178 176-180	2/2
0.63	5:57	1:04	8:33	178 176-180	2/2
0.75	7:03	1:06	8:51	178 176-182	2/1
0.88	8:08	1:04	8:36	179 174-182	3/1
1.00	9:16	1:08	9:01	178 154-182	3/0
1.13	10:20	1:04	8:34	179 176-182	2/1
1.25	12:27	2:07 +1:03	16:59	183 178-186	2/1
1.38	13:30	1:03	8:23	181 178-184	1/1
1.50	14:32	1:02	8:16	181 178-184	1/1
1.63	15:34	1:02	8:13	181 178-184	1/1
1.75	16:36	1:03	8:21	181 180-184	1/1
1.88	17:45	1:08 +6	9:07	182 180-186	1/2
2.00	18:47	1:02	8:19	180 176-182	0/3
2.13	19:49	1:02	8:17	181 178-182	1/1
2.25	20:51	1:02	8:17	181 178-184	1/3
2.38	21:54	1:02	8:19	180 176-182	0/3
2.50	22:58	1:05	8:37	179 176-182	2/4
2.63	24:07	1:08	9:07	172 126-184	4/1
2.75	25:09	1:02	8:20	180 178-182	2/1
2.88	26:12	1:03	8:22	180 178-182	0/2
3.00	27:15	1:03	8:24	181 178-184	0/1
3.13	28:16	1:01	8:08	181 178-184	0/3
3.25	29:18	1:02	8:19	180 176-184	1/2
3.38	30:48	1:29 +24	11:54	183 178-190	3/2
3.50	31:49	1:01	8:08	181 178-186	3/1
3.63	32:51	1:02	8:15	183 180-186	1/1
3.75	33:54	1:03	8:24	182 174-186	1/3
3.88	34:57	1:04	8:30	181 172-184	1/2
4.00	36:00	1:03	8:23	182 174-186	2/3
4.01	36:06	6	12:02	159 140-174	0/0

Heart

51/72max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 52m, Range 14m, Flat prediction 34:07

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (190 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.7	180	4	33:43	8:57
Walk	0.6	135	0	15	12:55
Still	0.4	-	-	8	-
Pause	5.2	-	-	2:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:00	42.36%	More
800m	4:05	8:13	48.65%	More
1km	5:08	8:16	50.40%	More
Mile	8:22	8:22	52.57%	More
5k	27:29	8:51	54.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	60.22
5km	25:42	8:16	58.23
5M	43:35	8:43	55.98
10km	55:28	8:56	54.95
10M	1:34:05	9:25	53.59
Half	2:06:57	9:41	52.15
20M	3:23:03	10:09	51.67
Mara	4:34:02	10:28	51.05

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