Sat 8th May 2021 at 9:00am by Abi G

Run > Race Pace

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Time
30:59
Miles
4.34
Min/mi
7:08
Pacing
94%
WAVA
70.15
Stride(cm)
119
Cals
438
Cadence
189
BPM
162
%MHR
87.4
B/mi
1154
Hillscore
5
Surface
Road

Notes & Comments

RR Westside Handicap run

Started a couple of minutes behind Martin, Colin and another RR.

Thought I’d catch them and then social run to the end but busted a gut and didn’t catch them until a mile to go, so pushed on to finish.
Hard going, body feeling a bit battered and tired from work.

Weather was pants, very wet!

Split Summary
===
1) 1m - 7:08(7:08/m) 150/162bpm [1069b/mi] 93cal
2) 1m - 7:16(7:16/m) 160/167bpm [1163b/mi] 102cal
3) 1m - 7:04(7:04/m) 164/172bpm [1160b/mi] 101cal
4) 1m - 7:15(7:15/m) 171/180bpm [1239b/mi] 108cal
5) 0.34m - 2:16(6:37/m) 172/177bpm [1139b/mi] 34cal

7:08 7:16 7:04 7:15 2:16

Pin Map

0mi in 0

Pace

70%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	51	51	6:47	127 99-152	861	189 126-198	4/0
0.25	1:43	52	6:54	150 148-153	1034	186 182-190	0/5
0.38	2:33	50	6:43	148 147-149	995	188 184-190	1/4
0.50	3:25	52	6:57	147 145-149	1023	187 184-190	0/6
0.63	4:18	53	7:02	151 147-154	1063	189 186-192	1/6
0.75	5:14	56	7:31	153 150-157	1149	189 188-190	1/2
0.88	6:12	58	7:43	159 158-161	1226	187 184-190	6/1
1.00	7:07	55	7:17	161 160-162	1173	189 186-190	4/0
1.13	7:59	53	7:02	158 155-160	1111	188 184-190	0/3
1.25	8:56	57	7:36	156 155-157	1186	185 178-194	2/5
1.38	9:53	57	7:33	161 158-163	1215	189 186-190	4/1
1.50	10:48	55	7:17	160 158-161	1166	188 184-192	1/3
1.63	11:41	54	7:09	157 156-158	1123	189 186-192	0/5
1.75	12:38	57	7:33	163 158-166	1229	189 188-190	6/0
1.88	13:31	53	7:02	166 164-167	1166	189 188-190	2/1
2.00	14:23	52	7:00	163 163-164	1141	188 186-192	2/3
2.13	15:15	52	6:59	162 161-163	1130	189 188-192	1/2
2.25	16:10	54	7:13	163 161-164	1177	190 186-194	4/2
2.38	17:03	53	7:04	165 162-167	1167	186 180-192	0/6
2.50	17:54	51	6:52	161 159-162	1104	188 186-190	1/5
2.63	18:42	48	6:27	161 160-162	1038	188 186-190	0/6
2.75	19:35	53	7:03	163 160-166	1149	190 182-192	2/1
2.88	20:32	56	7:31	168 166-171	1263	190 188-194	6/1
3.00	21:27	56	7:27	171 170-172	1273	189 186-192	6/0
3.13	22:20	52	6:59	169 168-173	1181	190 186-194	2/4
3.25	23:11	51	6:52	168 166-169	1153	190 188-194	1/5
3.38	24:04	53	7:02	168 167-169	1181	189 188-192	3/1
3.50	24:58	54	7:13	170 168-172	1228	191 188-192	2/1
3.63	25:52	54	7:10	171 171-172	1226	190 186-194	4/2
3.75	26:51	58	7:48	172 170-173	1342	188 180-192	5/1
3.88	27:47	57	7:34	173 171-175	1308	191 184-194	7/0
4.00	28:42	55	7:20	176 174-180	1290	191 188-196	5/0
4.13	29:35	53	7:00	176 175-177	1233	192 190-194	4/1
4.25	30:24	49	6:30	167 165-172	1087	196 194-196	3/1
4.34	30:59	35	6:20	172 165-176	1088	195 192-200	1/0

Heart

162/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 36m, Flat prediction 30:44

Elevation Graph

Biggest Climbs (m)	Min/mi
24 2.4%	7:06
12 3.0%	7:20
11 2.4%	7:44
See your biggest climbs

Cadence

189 (200 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	189	4.3	30:59	7:08
Walk	0.0	126	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:26	56.40%	More
800m	3:23	6:49	58.82%	More
1km	4:15	6:51	60.99%	More
Mile	6:57	6:57	63.59%	More
5k	22:09	7:08	69.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	67.59
5km	21:44	7:00	70.99
5M	36:00	7:12	69.93
10km	45:20	7:18	69.52
10M	1:15:03	7:30	69.01
Half	1:39:56	7:38	67.59
20M	2:36:29	7:49	67.73
Mara	3:28:21	7:57	67.24

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