Mon 19th Jul 2021 at 9:12pm by RunRuss

Run > General

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Time
28:41
Miles
3.98
Min/mi
7:12
Pacing
86%
WAVA
63.68
Stride(cm)
125
Cals
437
Cadence
178
BPM
153
%MHR
85.2
B/mi
1106
Asc(m)
145
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 0.7km - 3:28(4:59/km) 130/141bpm [648b/km] 44cal 12.04/12.63kmph
2) 1km - 4:28(4:28/km) 153/161bpm [684b/km] 69cal 13.42/14.01kmph
3) 1km - 4:15(4:15/km) 155/160bpm [659b/km] 66cal 14.12/15.15kmph
4) 1km - 4:29(4:29/km) 158/163bpm [709b/km] 71cal 13.38/14.48kmph
5) 1km - 4:18(4:18/km) 157/161bpm [676b/km] 67cal 13.94/14.58kmph
6) 1km - 4:17(4:17/km) 160/166bpm [684b/km] 68cal 14.03/15.28kmph
7) 0.72km - 3:26(4:48/km) 154/163bpm [738b/km] 52cal 12.51/14.91kmph

3:28 4:28 4:15 4:29 4:18 4:17 3:26

Pace

10%

28%

61%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:01	1:01	8:09	118 105-132	961	176 100-184	5/5
0.25	2:01	1:00	8:02	138 134-141	1109	179 172-182	6/3
0.38	3:21	1:20 +21	10:37	134 127-141	1422	182 178-194	6/4
0.50	4:17	56	7:26	141 135-148	1047	181 178-184	6/9
0.63	5:09	52	6:59	151 149-152	1055	183 180-186	6/4
0.75	6:04	55	7:16	154 153-155	1120	181 180-182	6/5
0.88	6:57	53	7:05	155 152-158	1097	180 178-184	4/5
1.00	7:56	59	7:56	155 151-161	1229	179 176-184	11/2
1.13	8:49	52	6:59	159 156-161	1111	178 172-184	2/7
1.25	9:35	46	6:11	153 151-156	945	179 176-182	2/8
1.38	10:27	52	6:53	153 150-158	1054	179 178-180	5/7
1.50	11:21	54	7:12	154 153-155	1110	178 176-180	6/5
1.63	12:13	52	6:55	156 153-157	1079	178 174-180	6/6
1.75	13:05	53	7:03	157 156-158	1106	179 176-180	10/6
1.88	13:57	52	6:54	159 157-160	1097	178 176-180	5/8
2.00	14:56	59	7:52	157 156-158	1235	178 176-184	6/10
2.13	15:54	58	7:42	161 156-163	1239	178 172-182	11/3
2.25	16:44	50	6:38	157 154-162	1042	178 176-182	3/9
2.38	17:34	50	6:41	154 152-156	1028	179 176-182	5/9
2.50	18:26	52	6:58	157 156-159	1093	178 176-182	8/6
2.63	19:19	53	7:07	160 159-161	1139	178 172-180	6/8
2.75	20:09	50	6:39	159 157-160	1057	178 176-180	8/8
2.88	21:02	52	7:00	156 153-158	1091	178 172-180	5/4
3.00	21:56	55	7:18	161 157-162	1176	177 174-180	7/6
3.13	22:55	59	7:52	162 159-164	1275	179 176-182	6/6
3.25	23:44	48	6:28	164 160-166	1060	178 172-182	10/2
3.38	24:31	47	6:15	157 156-159	981	179 176-180	2/11
3.50	25:21	50	6:43	159 155-162	1069	178 174-182	4/9
3.63	26:13	52	6:59	161 160-163	1124	177 166-180	10/7
3.75	27:09	56	7:26	156 153-162	1161	174 170-180	3/3
3.88	28:10	1:01	8:07	151 148-157	1227	176 172-178	6/3
3.98	29:04	54	8:10	150 149-151	1226	174 172-178	2/2

Heart

153/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 145m, Range 20m, Flat prediction 28:36

Elevation Graph

Biggest Climbs (m)	Min/mi
11 8.2%	8:15
See your biggest climbs

Cadence

178 (194 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	178	4	28:43	7:18
Walk	0.0	100	0	0	NAN:00:00
Pause	1.2	-	-	21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:16	51.58%	More
800m	3:16	6:34	57.28%	More
1km	4:12	6:45	58.21%	More
Mile	6:53	6:53	60.51%	More
5k	21:47	7:01	65.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:38	6:38	62.75
5km	22:04	7:06	64.16
5M	36:32	7:18	63.03
10km	46:00	7:24	62.48
10M	1:16:10	7:37	62.33
Half	1:41:24	7:44	61.44
20M	2:38:48	7:56	62.17
Mara	3:31:25	8:04	62.27

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