Tue 22nd Jun 2021 at 6:00am by Spruce Goose

Run > General

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Time
33:02
Miles
4.10
Min/mi
8:03
Pacing
94%
WAVA
60.81
Stride(cm)
114
Cals
486
Cadence
175
BPM
141
%MHR
79.9
B/mi
1132
Asc(m)
20
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:32(8:32/m) 129/140bpm [1100b/mi] 114cal 7.04/7.66mph
2) 1m - 8:07(8:07/m) 139/144bpm [1129b/mi] 118cal 7.39/7.68mph
3) 1m - 7:56(7:56/m) 145/155bpm [1151b/mi] 119cal 7.56/7.97mph
4) 1m - 7:44(7:44/m) 153/160bpm [1183b/mi] 123cal 7.76/8.33mph
5) 0.1m - 43(7:03/m) 160/162bpm [1128b/mi] 12cal 8.51/8.33mph

8:32 8:07 7:56 7:44 43

Pin Map

0mi in 0

Pace

50%

44%

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	9:01	109 75-128	983	171 162-174	1/1
0.25	2:15	1:07	8:57	127 123-131	1136	172 170-174	1/0
0.38	3:18	1:03	8:26	129 127-131	1088	173 172-174	1/0
0.50	4:24	1:06	8:49	129 127-132	1137	174 170-178	0/1
0.63	5:28	1:04	8:33	135 128-139	1154	174 172-176	0/2
0.75	6:31	1:02	8:19	135 134-138	1123	175 174-178	1/2
0.88	7:33	1:02	8:20	137 134-139	1141	175 174-178	1/1
1.00	8:31	58	7:45	135 132-137	1046	175 174-176	1/1
1.13	9:32	1:01	8:05	136 134-137	1100	176 174-180	0/2
1.25	10:34	1:02	8:18	141 135-143	1171	175 174-178	0/3
1.38	11:35	1:01	8:09	139 136-140	1134	176 174-178	1/1
1.50	12:37	1:02	8:15	139 137-140	1147	176 174-178	1/1
1.63	13:37	1:00	7:59	139 138-141	1109	176 174-176	1/1
1.75	14:37	1:00	8:02	138 134-140	1108	175 174-178	2/2
1.88	15:37	1:00	7:59	139 137-142	1109	175 174-176	1/3
2.00	16:38	1:01	8:10	141 138-144	1152	175 172-176	1/2
2.13	17:35	56	7:30	148 145-154	1109	176 172-178	4/0
2.25	18:35	1:00	8:02	138 136-146	1108	176 174-180	3/2
2.38	19:34	59	7:53	141 137-144	1112	175 174-176	1/6
2.50	20:31	57	7:37	143 141-145	1089	175 174-178	1/2
2.63	21:29	58	7:46	146 143-148	1134	175 174-176	1/1
2.75	22:31	1:02	8:16	146 145-147	1207	174 172-176	1/1
2.88	23:33	1:02	8:15	147 145-149	1214	173 170-174	2/0
3.00	24:34	1:01	8:09	148 143-155	1207	172 168-176	2/1
3.13	25:33	58	7:48	151 149-154	1177	176 174-178	5/3
3.25	26:34	1:01	8:07	150 148-152	1218	175 172-178	1/2
3.38	27:36	1:02	8:17	147 146-149	1217	173 164-176	2/0
3.50	28:34	58	7:43	151 148-153	1165	174 170-176	1/0
3.63	29:29	55	7:21	155 154-155	1138	175 172-178	1/1
3.75	30:26	57	7:36	156 154-158	1185	175 174-178	2/0
3.88	31:21	55	7:21	158 157-159	1161	175 174-178	2/0
4.00	32:18	57	7:39	159 158-160	1217	177 176-180	1/2
4.10	33:02	44	7:07	160 159-162	1138	178 176-180	0/0

Heart

141/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 20m, Range 14m, Flat prediction 33:01

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.2%	8:05
See your biggest climbs

Cadence

175 (180 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	4.1	33:02	8:03
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:19	46.57%	More
800m	3:41	7:24	54.43%	More
1km	4:36	7:24	56.81%	More
Mile	7:39	7:39	57.98%	More
5k	24:32	7:54	61.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	72.65
5km	23:42	7:38	63.67
5M	41:53	8:23	58.75
10km	54:19	8:44	56.61
10M	1:36:00	9:36	52.98
Half	2:12:36	10:07	50.38
20M	3:40:00	11:00	48.12
Mara	5:03:54	11:36	46.45

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