Mon 8th Nov 2021 at 9:53am by alpenrose

Run > General

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Time
54:30
Miles
4.03
Min/mi
13:31
Pacing
81%
WAVA
47.35
Stride(cm)
76
Cals
426
Cadence
156
BPM
128
%MHR
75.1
B/mi
1737
Asc(m)
192
Hillscore
4
Surface
Road

Notes & Comments

Felt good, extra days off were obviously a good thing.

Split Summary
===
1) 1m - 13:12(13:12/m) 125/153bpm [1649b/mi] 102cal
2) 1m - 14:09(14:09/m) 129/150bpm [1825b/mi] 108cal
3) 1m - 13:00(13:00/m) 129/141bpm [1676b/mi] 105cal
4) 1m - 13:53(13:53/m) 133/147bpm [1847b/mi] 109cal
5) 0.03m - 17(10:13/m) 130/136bpm [1329b/mi] 2cal

13:12 14:09 13:00 13:53 17

Pace

25%

31%

26%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:50	1:50	14:38	90 64-116	1317	146 86-174	2/1
0.25	3:36	1:46	14:08	124 116-129	1753	162 116-168	4/0
0.38	5:42	2:06	16:49	114 101-128	1916	132 112-172	11/0
0.50	7:07	1:25	11:18	135 122-144	1526	168 166-170	2/4
0.63	8:42	1:35	12:43	138 134-144	1756	169 168-170	2/2
0.75	10:17	1:35	12:40	139 137-147	1760	167 162-170	3/2
0.88	11:48	1:31	12:06	135 123-153	1633	169 162-172	0/6
1.00	13:13	1:25	11:19	138 126-153	1562	170 166-172	0/10
1.13	14:47	1:35	12:38	141 133-149	1781	171 170-172	1/1
1.25	16:46	1:59	15:53	132 117-142	2097	138 116-172	5/0
1.38	18:31	1:44	13:52	121 112-127	1678	161 116-176	3/2
1.50	20:54	2:23	19:04	122 113-134	2326	124 114-172	11/0
1.63	22:48	1:54	15:13	113 110-122	1719	144 118-176	4/0
1.75	24:21	1:34	12:31	134 125-137	1677	167 164-170	2/1
1.88	25:55	1:33	12:25	139 137-141	1726	168 164-170	1/1
2.00	27:21	1:26	11:30	139 138-141	1599	168 166-172	1/2
2.13	28:49	1:28	11:44	136 132-139	1596	168 164-170	1/6
2.25	30:14	1:25	11:21	127 125-132	1440	169 168-170	0/10
2.38	31:42	1:28	11:45	128 126-131	1503	170 168-172	0/5
2.50	33:13	1:31	12:11	136 133-138	1658	168 166-170	1/4
2.63	35:06	1:53	15:01	126 110-139	1892	143 116-178	2/2
2.75	37:04	1:58	15:46	121 107-132	1908	137 110-174	1/1
2.88	38:35	1:31	12:05	127 113-139	1534	171 168-174	2/2
3.00	40:21	1:46	14:05	128 115-141	1803	149 116-180	2/2
3.13	42:01	1:41	13:27	131 122-136	1762	154 122-174	2/3
3.25	43:34	1:32	12:18	131 124-138	1611	170 168-172	1/2
3.38	45:20	1:47	14:12	137 130-141	1946	166 120-176	1/1
3.50	46:49	1:29	11:51	138 133-143	1636	172 170-174	0/1
3.63	48:21	1:32	12:15	141 137-147	1727	164 122-176	2/3
3.75	50:16	1:55	15:19	131 110-145	2006	137 116-178	2/1
3.88	51:50	1:34	12:33	132 113-141	1656	173 168-176	2/1
4.00	54:14	2:24	19:09	128 118-142	2451	149 118-176	2/2
4.03	54:31	17	10:34	131 126-136	1385	176 176-178	0/0

Heart

128/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 192m, Range 27m, Flat prediction 52:28

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.3%	15:50
18 4.2%	15:15
See your biggest climbs

Cadence

156 (180 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.3	169	3.4	41:34	12:20
Walk	23.7	119	0.7	12:54	19:39
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:50	11:25	39.14%	More
800m	5:44	11:33	46.81%	More
1km	7:15	11:40	47.61%	More
Mile	12:11	12:11	46.27%	More
5k	40:53	13:10	48.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:07	11:07	50.71
5km	40:30	13:02	48.63
5M	1:09:42	13:56	46.35
10km	1:29:18	14:22	45.39
10M	2:33:40	15:22	43.71
Half	3:29:06	15:58	42.09
20M	5:38:49	16:56	41.18
Mara	7:41:02	17:36	40.29

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