Tue 28th Sep 2021 at 5:44pm by McGettingThere

Run > Steady-State

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Time
28:22
Miles
3.45
Min/mi
8:13
Pacing
76%
WAVA
57.38
Stride(cm)
114
Cals
323
Cadence
172
BPM
151
%MHR
84.7
B/mi
1240
Asc(m)
116
Hillscore
10
Surface
Road

Notes & Comments

Time poor reverse OML loop on top of Birthday cake. Pushed on a bit on parts.

Split Summary
===
1) 1m - 8:11(8:11/m) 141/164bpm [1154b/mi] 83cal
2) 1m - 7:29(7:29/m) 155/164bpm [1159b/mi] 88cal
3) 1m - 9:07(9:07/m) 159/169bpm [1449b/mi] 111cal
4) 0.45m - 3:35(7:55/m) 156/163bpm [1236b/mi] 41cal

8:11 7:29 9:07 3:35

Pace

14%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:13	119 83-138	1097	171 114-180	1/6
0.25	2:18	1:09	9:14	136 133-138	1256	175 172-178	7/0
0.38	3:39	1:20 +16	10:43	132 126-138	1414	167 160-174	8/0
0.50	4:33	54	7:14	140 136-143	1013	171 160-178	1/11
0.63	5:29	56	7:27	144 142-147	1074	170 158-180	1/16
0.75	6:32	1:03	8:22	147 143-155	1229	168 164-178	0/14
0.88	8:17	1:46 +44	14:07	159 144-164	2244	176 166-188	1/12
1.00	9:10	53	7:03	150 146-155	1057	166 164-174	3/5
1.13	10:09	58	7:47	154 151-156	1200	170 164-178	7/7
1.25	11:10	1:02	8:14	153 150-155	1259	173 172-178	0/21
1.38	12:09	59	7:48	154 152-157	1202	173 172-174	6/2
1.50	13:01	52	7:00	154 151-159	1077	178 174-180	2/3
1.63	13:52	50	6:43	153 147-158	1028	179 178-182	2/3
1.75	14:46	55	7:17	150 145-157	1093	177 168-188	1/1
1.88	15:43	56	7:31	157 154-159	1179	171 168-178	1/8
2.00	16:39	56	7:31	160 156-163	1202	171 166-176	2/6
2.13	17:36	57	7:38	160 158-164	1222	173 172-176	3/2
2.25	18:40	1:04	8:30	155 152-161	1317	172 170-176	9/1
2.38	19:49	1:09	9:14	161 155-164	1486	174 172-178	12/0
2.50	21:04	1:15	10:00	158 156-161	1580	172 170-174	14/0
2.63	22:19	1:15	9:59	157 155-161	1567	172 170-172	13/0
2.75	23:37	1:18	10:26	158 154-161	1649	172 170-174	10/0
2.88	24:42	1:05	8:36	156 152-162	1342	173 172-178	6/0
3.00	25:46	1:04	8:31	166 162-169	1413	176 172-178	8/0
3.13	26:45	59	7:50	154 150-159	1206	174 172-178	5/0
3.25	27:47	1:03	8:20	156 153-161	1300	172 170-174	6/1
3.38	28:44	57	7:36	156 152-162	1186	169 164-174	0/10
3.45	29:22	38	8:06	157 154-158	1273	171 166-174	2/4

Heart

151/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 116m, Range 89m, Flat prediction 26:27

Elevation Graph

Biggest Climbs (m)	Min/mi
87 5.1%	9:07
18 5.0%	9:31
See your biggest climbs

Cadence

172 (188 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.5	172	3.4	28:19	8:30
Walk	0.2	114	0	3	10:12
Pause	3.3	-	-	1:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:41	49.72%	More
800m	3:32	7:06	54.92%	More
1km	4:27	7:09	56.82%	More
Mile	7:23	7:23	58.13%	More
5k	25:54	8:20	56.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	62.82
5km	25:09	8:06	58.09
5M	43:28	8:42	54.73
10km	55:49	8:59	53.23
10M	1:36:29	9:39	50.90
Half	2:11:37	10:03	48.99
20M	3:34:09	10:42	47.71
Mara	4:52:09	11:09	46.64

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