Wed 15th Sep 2021 at 6:12am by pjlovr25

Run > Progressive

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Time
28:00
Miles
3.12
Min/mi
8:58
Pacing
84%
WAVA
54.28
Stride(cm)
98
Cals
401
Cadence
182
BPM
165
%MHR
88.4
B/mi
1484
Asc(m)
4
Surface
Road

Notes & Comments

Progressive 6x 3min tempo
5min warm-up
3mins @10:00
3mins @9:30
3mins @8:45
3mins @8:00
3mins @7:30
3mins @7:00
5min cool down
===
1) 0.49m - 5:00(10:16/m) 143/155bpm [1468b/mi] 53cal
2) 0.3m - 3:00(10:01/m) 155/160bpm [1554b/mi] 36cal
3) 0.32m - 3:00(9:19/m) 163/169bpm [1517b/mi] 37cal
4) 0.35m - 3:00(8:41/m) 172/176bpm [1493b/mi] 38cal
5) 0.39m - 3:00(7:47/m) 175/181bpm [1361b/mi] 38cal
6) 0.4m - 3:00(7:27/m) 180/184bpm [1340b/mi] 41cal
7) 0.41m - 3:00(7:18/m) 185/187bpm [1350b/mi] 42cal
8) 0.46m - 5:00(10:51/m) 164/185bpm [1780b/mi] 58cal
9) 0m - 0(0/m) 164/185bpm [INFb/mi] 58cal

5:00 3:00 3:00 3:00 3:00 3:00 3:00 5:00 0

Pin Map

0mi in 0

Pace

18%

34%

12%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:12	127 99-141	1296	177 130-182	4/2
0.25	2:33	1:16	10:11	145 141-149	1477	178 174-180	6/5
0.38	3:50	1:17	10:15	149 144-155	1527	176 172-180	4/2
0.50	5:06	1:16	10:09	153 150-154	1553	175 168-182	4/1
0.63	6:22	1:16	10:07	155 152-158	1569	176 170-182	4/2
0.75	7:38	1:16	10:07	155 152-159	1568	179 174-184	4/4
0.88	8:46	1:09	9:08	161 156-164	1472	182 176-186	2/2
1.00	10:00	1:14	9:49	162 160-165	1590	181 176-186	4/4
1.13	11:10	1:10	9:17	167 164-170	1550	184 180-188	6/5
1.25	12:11	1:01	8:11	175 171-176	1433	188 186-192	5/2
1.38	13:16	1:05	8:39	173 170-176	1497	186 182-196	4/1
1.50	14:22	1:06	8:47	168 166-172	1476	186 180-190	2/3
1.63	15:25	1:03 +2	8:27	174 170-176	1471	190 186-198	1/4
1.75	16:21	55	7:24	178 176-181	1316	192 190-196	2/4
1.88	17:15	55	7:18	177 176-179	1291	192 186-210	1/6
2.00	18:12	57	7:34	179 178-180	1356	192 190-194	1/4
2.13	19:06	54	7:10	180 179-182	1289	192 188-196	1/5
2.25	20:04	58	7:43	182 180-184	1403	191 180-200	2/2
2.38	20:55	52	6:55	184 182-186	1273	197 194-200	2/4
2.50	21:52	56	7:30	184 183-186	1379	196 188-202	4/2
2.63	22:47	55	7:19	185 184-187	1353	193 190-206	2/1
2.75	24:18	1:31	12:09	172 161-186	2091	155 86-196	3/4
2.88	25:33	1:15	10:03	163 162-166	1639	176 172-180	5/5
3.00	26:48	1:15	9:58	163 161-165	1625	176 172-178	4/6
3.12	28:02	1:14	10:43	160 158-163	1716	175 172-178	3/5

Heart

165/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 4m, Range 21m, Flat prediction 28:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

182 (210 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	183	3.1	27:18	8:52
Walk	2.6	126	0	44	19:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	49.42%	More
800m	3:36	7:15	53.84%	More
1km	4:32	7:17	55.93%	More
Mile	7:21	7:21	58.95%	More
5k	27:52	8:58	54.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	56.75
5km	27:52	8:58	54.32
5M	48:00	9:36	51.41
10km	1:01:32	9:54	50.19
10M	1:45:59	10:36	47.87
Half	2:24:18	11:01	45.85
20M	3:54:02	11:42	44.36
Mara	5:18:39	12:10	43.07

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