Sat 3rd Apr 2021 at 11:00am by jdc

Run > General

cold

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Time
36:28
Miles
4.02
Min/mi
9:04
Pacing
87%
WAVA
64.57
Stride(cm)
99
Cals
354
Cadence
180
BPM
156
%MHR
91.1
B/mi
1414
Asc(m)
211
Hillscore
10
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:12(9:12/m) 144/157bpm 82cal 6.52/7.51mph
2) 1m - 9:09(9:09/m) 155/164bpm 87cal 6.56/7.35mph
3) 1m - 9:22(9:22/m) 162/175bpm 94cal 6.4/7.1mph
4) 1m - 8:36(8:36/m) 169/178bpm 90cal 6.97/7.97mph
5) 0.02m - 8(7:48/m) 173/173bpm 1cal 7.7/8.01mph

Nice Saturday lunchtime run with Paul. I like this route particularly the downhill finish.

9:12 9:09 9:22 8:36 8

Pace

17%

29%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:28	106 68-137	1003	172 118-176	2/0
0.25	2:27	1:16	10:06	144 139-149	1454	177 174-178	12/0
0.38	3:45	1:18	10:27	146 143-149	1526	177 176-180	7/7
0.50	4:58	1:13	9:43	148 143-154	1438	178 172-182	0/5
0.63	6:01	1:03	8:28	153 148-156	1295	181 178-184	0/4
0.75	7:06	1:04	8:33	154 150-157	1318	179 176-182	18/2
0.88	8:08	1:02	8:17	152 149-155	1260	180 178-182	3/16
1.00	9:18	1:10 +6	9:18	150 146-152	1396	182 180-186	4/4
1.13	10:24	1:07	8:53	153 147-158	1358	183 182-186	1/9
1.25	11:52	1:28	11:45	159 155-164	1869	180 174-184	6/8
1.38	13:05	1:12	9:38	154 151-160	1483	179 172-184	15/3
1.50	14:06	1:02	8:15	153 151-155	1263	183 182-186	15/11
1.63	15:07	1:01	8:08	151 148-155	1228	183 182-186	15/17
1.75	16:11	1:03	8:26	150 147-154	1266	182 180-184	5/10
1.88	17:21	1:11	9:24	161 156-163	1514	182 182-184	3/7
2.00	18:26	1:05	8:39	160 156-163	1384	182 182-184	7/6
2.13	19:33	1:07	8:55	154 152-156	1373	181 178-182	9/4
2.25	20:47	1:14	9:54	159 151-166	1574	180 178-182	4/23
2.38	22:08	1:21	10:47	169 164-174	1824	178 174-182	21/5
2.50	23:11	1:03	8:20	162 159-165	1350	179 178-180	19/12
2.63	24:29	1:18	10:28	163 158-166	1705	178 176-180	8/12
2.75	25:43	1:14	9:51	167 164-169	1644	178 176-180	12/1
2.88	26:48	1:05	8:41	163 161-165	1415	181 178-182	12/3
3.00	27:49	1:01	8:05	162 160-163	1310	180 178-184	1/25
3.13	28:56	1:07	8:56	165 162-169	1474	177 174-182	10/7
3.25	30:02	1:07	8:52	164 161-167	1455	180 178-184	7/7
3.38	31:16	1:14 +2	9:51	167 164-171	1644	180 176-184	4/7
3.50	32:25	1:09	9:13	172 169-174	1586	184 182-188	6/1
3.63	33:27	1:02	8:18	173 172-175	1435	185 184-186	3/3
3.75	34:30	1:03	8:20	170 167-174	1417	184 182-188	6/6
3.88	35:30	1:00	8:03	170 168-173	1367	183 178-184	5/13
4.00	36:27	57	7:32	173 170-177	1304	185 182-190	1/6
4.02	36:35	8	7:49	173 173-173	1353	184 184-184	0/0

Heart

156/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 211m, Range 55m, Flat prediction 35:43

Elevation Graph

Biggest Climbs (m)	Min/mi
23 20.0%	11:20
23 7.8%	10:09
21 16.7%	10:01
13 12.9%	10:03
12 5.8%	8:52
12 7.1%	10:33
See your biggest climbs

Cadence

180 (190 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	180	4	36:29	9:06
Walk	0.0	118	0	0	NAN:00:00
Pause	0.3	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:47	54.01%	More
800m	4:00	8:02	59.06%	More
1km	5:07	8:13	59.95%	More
Mile	8:37	8:37	60.03%	More
5k	28:10	9:04	64.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:21	8:21	61.89
5km	27:45	8:56	65.07
5M	45:57	9:11	64.28
10km	57:52	9:19	63.98
10M	1:35:49	9:35	63.84
Half	2:07:34	9:44	62.72
20M	3:19:46	9:59	63.25
Mara	4:25:58	10:09	63.06

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