Thu 2nd Sep 2021 at 6:57am by Oranj

Run > Steady-State

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Time
40:58
Miles
4.98
Min/mi
8:14
Pacing
90%
WAVA
61.46
Stride(cm)
116
Cals
537
Cadence
168
BPM
137
%MHR
81.7
B/mi
1129
Asc(m)
42
Hillscore
3
Surface
Road

cramp

Notes & Comments

Night cramp after yesterday's intervals

===
1) 2km - 10:06(5:03/km) 131/141bpm [662b/km] 128cal 11.88/13.13kmph
2) 2km - 10:02(5:01/km) 137/143bpm [688b/km] 133cal 11.96/12.53kmph
3) 2km - 10:25(5:12/km) 140/146bpm [729b/km] 139cal 11.52/12.43kmph
4) 2km - 10:21(5:10/km) 141/147bpm [729b/km] 137cal 11.6/12.77kmph
5) 0.02km - 4(4:18/km) 137/137bpm [590b/km] 13.94/12.16kmph

10:06 10:02 10:25 10:21 4

Pace

16%

27%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:10	2:10	8:40	122 74-135	1057	168 160-180	14/3
0.50	4:10	2:00	8:00	131 123-136	1048	165 164-168	4/13
0.75	6:09	1:59	7:58	130 125-137	1035	167 164-170	4/7
1.00	8:09	2:00	7:58	138 134-141	1100	169 164-182	5/11
1.25	10:09	2:00	8:00	134 128-139	1073	168 166-178	3/10
1.50	12:09	2:00	8:00	136 133-139	1087	168 166-170	2/7
1.75	14:10	2:01	8:04	137 134-139	1105	169 166-174	3/10
2.00	16:08	1:58	7:52	135 132-139	1061	168 166-172	5/4
2.25	18:16	2:08	8:31	140 136-143	1192	168 164-180	8/5
2.50	20:14	1:59	7:55	137 133-141	1086	169 166-170	4/3
2.75	22:17	2:03	8:11	140 139-143	1145	169 166-178	6/3
3.00	24:29	2:12	8:49	141 135-143	1242	169 166-170	9/2
3.25	26:35	2:05	8:21	142 135-146	1186	168 166-174	7/3
3.50	28:37	2:02	8:08	139 136-144	1130	168 164-174	1/10
3.75	31:00	2:24 +17	9:36	139 127-144	1333	169 162-184	4/5
4.00	33:05	2:04	8:17	134 127-143	1111	167 162-178	3/13
4.25	35:16	2:11	8:44	143 140-144	1249	169 168-172	8/2
4.50	37:22	2:06	8:23	144 142-147	1208	169 166-172	9/1
4.75	39:25	2:03	8:13	143 140-146	1176	168 166-172	5/5
4.98	41:15	1:50	7:58	139 135-143	1106	169 166-174	2/5

Heart

137/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 43m, Flat prediction 40:46

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.8%	8:31
11 3.6%	8:11
See your biggest climbs

Cadence

168 (184 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	168	5	41:15	8:17
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:49	44.54%	More
800m	3:55	7:53	52.43%	More
1km	4:55	7:55	54.40%	More
Mile	7:55	7:55	57.32%	More
5k	25:13	8:07	61.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	58.86
5km	25:05	8:04	61.68
5M	41:08	8:14	61.40
10km	51:34	8:18	61.23
10M	1:24:35	8:28	61.79
Half	1:52:01	8:33	61.30
20M	2:53:56	8:42	62.56
Mara	3:50:20	8:47	62.99

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