Wed 29th Sep 2021 at 6:01pm by Ebb

Run > Race Pace

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Time
40:36
Miles
4.03
Min/mi
10:04
Pacing
92%
WAVA
50.82
Stride(cm)
90
Cals
377
Cadence
177
BPM
153
%MHR
81.6
B/mi
1546
Asc(m)
127
Hillscore
4
Surface
Road

Notes & Comments

2 comments

Mile progression and practicing pacing.
Split Summary
===
1) 1m - 11:02(11:02/m) 135/155bpm [1490b/mi] 90cal
2) 1m - 10:26(10:26/m) 153/162bpm [1596b/mi] 96cal
3) 1m - 9:55(9:55/m) 160/167bpm [1587b/mi] 96cal
4) 1m - 8:56(8:56/m) 169/176bpm [1510b/mi] 92cal
5) 0.03m - 16(9:57/m) 172/174bpm [1713b/mi] 3cal

11:02 10:26 9:55 8:56 16

	Evangel That's a great bit of running; well done. Your last mile was quite impressive especially.
	Ebb Thanks Evangel. It felt surprisingly easy, so much so that I forgot I was supposed to be pacing 9:30 for the last mile until I was 0.7 miles in, and by then thought I may as well continue at 9 pace.

Pace

22%

23%

19%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:19	1:19	10:31	108 102-113	1135	178 176-180	1/0
0.25	2:40	1:22	10:53	118 114-128	1285	177 174-180	15/2
0.38	4:05	1:24	11:12	138 131-143	1546	177 176-178	3/6
0.50	5:28	1:23	11:08	139 136-141	1547	178 176-180	4/1
0.63	6:51	1:23	11:06	140 137-143	1553	178 176-180	4/5
0.75	8:15	1:23	11:07	146 137-154	1624	177 176-180	8/6
0.88	9:36	1:21	10:50	142 140-144	1538	177 174-178	3/8
1.00	11:02	1:26	11:27	151 145-154	1730	175 168-178	5/3
1.13	12:21	1:19	10:32	150 146-152	1579	176 174-178	4/10
1.25	13:44	1:23	11:04	146 142-150	1615	176 174-178	4/5
1.38	14:57	1:14	9:49	154 149-158	1511	177 174-178	3/3
1.50	16:13	1:16	10:05	157 153-161	1583	178 176-180	5/3
1.63	17:28	1:16	10:04	157 155-160	1582	177 176-180	2/4
1.75	18:46	1:17	10:20	154 150-158	1590	177 174-180	3/2
1.88	20:05	1:19	10:30	155 150-159	1628	177 174-178	5/1
2.00	21:28	1:23	11:03	151 149-153	1668	176 174-178	4/6
2.13	22:41	1:14	9:49	155 152-157	1521	176 174-178	5/3
2.25	23:58	1:17	10:14	158 154-160	1618	177 174-178	4/10
2.38	25:12	1:14	9:55	160 155-163	1586	177 174-178	8/7
2.50	26:26	1:14	9:49	162 159-164	1590	177 174-178	3/6
2.63	27:43	1:17	10:16	163 160-166	1673	177 172-178	10/6
2.75	28:56	1:13	9:47	162 159-165	1586	177 174-180	6/2
2.88	30:09	1:13	9:44	162 158-166	1576	177 174-178	2/3
3.00	31:23	1:14	9:48	164 163-167	1608	177 174-178	1/3
3.13	32:29	1:06	8:51	167 165-169	1477	176 166-178	2/5
3.25	33:38	1:09	9:09	167 166-169	1527	176 176-178	4/6
3.38	34:44	1:07	8:53	166 161-168	1474	177 174-178	3/7
3.50	35:51	1:07	8:57	169 168-171	1512	175 172-178	7/3
3.63	36:58	1:06	8:52	170 169-172	1506	176 176-178	3/7
3.75	38:04	1:06	8:46	171 168-176	1498	177 174-178	2/4
3.88	39:10	1:07	8:56	169 168-170	1509	177 174-178	9/3
4.00	40:19	1:08	9:07	170 166-175	1550	176 174-178	3/8
4.03	40:36	17	10:24	172 172-173	1789	174 170-176	1/0

Heart

153/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 127m, Range 24m, Flat prediction 40:25

Elevation Graph

Biggest Climbs (m)	Min/mi
15 5.1%	10:42
11 8.2%	10:50
10 5.0%	10:02
See your biggest climbs

Cadence

177 (180 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	176	4	40:36	10:05
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:47	42.65%	More
800m	4:24	8:51	46.55%	More
1km	5:30	8:52	48.37%	More
Mile	8:54	8:54	50.90%	More
5k	30:29	9:49	51.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:16	9:16	48.86
5km	30:49	9:55	51.33
5M	51:02	10:12	50.58
10km	1:04:15	10:20	50.30
10M	1:46:23	10:38	49.96
Half	2:21:39	10:49	48.96
20M	3:41:49	11:05	49.10
Mara	4:55:20	11:16	48.77

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