Fri 18th Jun 2021 at 7:00am by Spruce Goose

Run > General

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Time
30:02
Miles
3.51
Min/mi
8:33
Pacing
95%
WAVA
57.03
Stride(cm)
109
Cals
405
Cadence
173
BPM
132
%MHR
75
B/mi
1129
Asc(m)
43
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:44(8:44/m) 121/140bpm [1057b/mi] 105cal 6.87/7.18mph
2) 1m - 8:24(8:24/m) 135/144bpm [1134b/mi] 118cal 7.14/7.45mph
3) 1m - 8:36(8:36/m) 136/149bpm [1171b/mi] 121cal 6.97/7.41mph
4) 0.51m - 4:17(8:24/m) 139/143bpm [1167b/mi] 61cal 7.15/7.26mph

8:44 8:24 8:36 4:17

Pin Map

0mi in 0

Pace

85%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	8:53	120 96-140	1066	166 122-174	1/0
0.25	2:13	1:06	8:47	116 114-117	1020	172 170-174	0/1
0.38	3:17	1:05	8:37	113 110-117	973	172 170-174	0/2
0.50	4:22	1:05	8:41	117 112-120	1016	173 172-174	0/1
0.63	5:25	1:03	8:21	120 116-126	1002	175 172-176	0/3
0.75	6:34	1:09	9:16	119 118-122	1102	174 172-176	1/2
0.88	7:39	1:04	8:35	129 119-134	1108	175 174-178	1/1
1.00	8:44	1:05	8:40	132 130-134	1144	174 174-176	1/2
1.13	9:47	1:03	8:22	132 129-135	1105	175 174-178	1/1
1.25	10:49	1:02	8:18	131 130-134	1088	174 172-176	1/2
1.38	11:52	1:03	8:26	132 130-137	1114	175 174-176	1/2
1.50	12:57	1:05	8:39	134 132-135	1159	175 174-176	4/0
1.63	13:59	1:02	8:15	139 133-143	1147	173 172-176	3/4
1.75	15:02	1:03	8:27	141 137-144	1192	175 172-178	1/4
1.88	16:05	1:03	8:23	134 131-138	1123	174 172-176	1/2
2.00	17:08	1:02	8:20	137 135-140	1141	174 172-176	1/1
2.13	18:10	1:02	8:16	137 136-139	1133	174 172-176	1/1
2.25	19:13	1:04	8:29	135 134-136	1145	173 172-174	7/5
2.38	20:27	1:13	9:46	134 130-136	1309	172 170-174	6/1
2.50	21:26	59	7:55	136 133-139	1077	172 168-174	4/8
2.63	22:32	1:07	8:52	143 137-148	1268	171 168-174	7/5
2.75	23:35	1:02	8:17	134 132-136	1111	173 172-176	7/7
2.88	24:41	1:06	8:47	137 133-140	1204	173 172-174	7/6
3.00	25:44	1:03	8:27	135 133-138	1142	174 172-176	7/8
3.13	26:46	1:02	8:18	140 138-141	1161	174 170-176	5/5
3.25	27:51	1:05	8:39	139 137-141	1202	172 170-176	5/5
3.38	28:55	1:04	8:31	138 135-141	1176	171 168-174	8/3
3.50	29:57	1:02	8:14	140 137-142	1152	172 170-174	5/5
3.51	30:02	5	7:55	138 138-138	1092	172 172-172	0/0

Heart

132/148max

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BPM
WHR
MHR
Bands
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Elevation

Asc 43m, Range 17m, Flat prediction 30:02

Elevation Graph

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Biggest Climbs (m)	Min/mi
14 4.5%	8:34
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Cadence

173 (178 max) Stride Length: 109cm Run: 99.6% Walk: 0.4%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	41.24%	More
800m	4:09	8:20	48.38%	More
1km	5:10	8:19	50.51%	More
Mile	8:22	8:22	52.98%	More
5k	26:29	8:32	56.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:41	6:41	66.31
5km	25:57	8:21	58.15
5M	45:52	9:10	53.64
10km	59:29	9:34	51.69
10M	1:45:06	10:31	48.39
Half	2:25:11	11:05	46.02
20M	4:00:53	12:03	43.95
Mara	5:32:45	12:42	42.42

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