Thu 11th Aug 2022 at 7:31am by RRR-CAZ 🇬🇧

Run > Tempo

warm

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Time
57:26
Miles
6.22
Min/mi
9:14
Pacing
88.8%
WAVA
55.04
Stride(cm)
95
Cals
563
Cadence
183
BPM
131
%MHR
76.5
B/mi
1208
Asc(m)
140
Hillscore
3
Surface
Trail

Notes & Comments

4 comments

🏃‍♂️ 1 mile warm up which was also across the sand dunes hard going then 4 miles sub 9 min miles finished with cool down along the beach

Split Summary
===
1) 1m - 11:09(11:09/m) 124/182bpm [1382b/mi] 109cal 5.38/6.18mph
2) 1m - 8:50(8:50/m) 129/134bpm [1139b/mi] 92cal 6.8/7.43mph
3) 1m - 8:31(8:31/m) 132/137bpm [1125b/mi] 90cal 7.04/7.26mph
4) 1m - 8:38(8:38/m) 135/138bpm [1165b/mi] 93cal 6.95/7.08mph
5) 1m - 8:44(8:44/m) 134/139bpm [1170b/mi] 87cal 6.87/7.28mph
6) 1m - 9:31(9:31/m) 130/139bpm [1236b/mi] 79cal 6.31/7.22mph
7) 0.22m - 2:04(9:29/m) 126/128bpm [1194b/mi] 13cal 6.33/6.49mph

11:09 8:50 8:31 8:38 8:44 9:31 2:04

	Autumnleaves Nice
	Corrah Brilliant, well done
	Sombrero Top
	alpenrose Good run

Pin Map

0mi in 0

Pace

38%

46%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:50	2:50	11:19	143 109-181	1618	181 176-186	4/5
0.50	5:39	2:49	11:17	116 108-131	1310	175 148-182	3/1
0.75	8:26	2:47	11:07	118 112-126	1312	179 172-188	6/4
1.00	11:09	2:43	10:53	120 115-123	1307	180 176-186	12/16
1.25	13:25	2:16	9:02	126 120-130	1138	186 182-190	11/15
1.50	15:37	2:12	8:48	129 124-133	1134	186 180-190	10/6
1.75	17:50	2:13	8:54	129 125-134	1147	179 122-190	13/12
2.00	19:59	2:09	8:36	132 129-133	1135	188 186-190	8/6
2.25	22:04	2:05	8:20	132 129-134	1100	187 182-192	8/9
2.50	24:12	2:08	8:31	131 129-132	1115	185 184-188	8/5
2.75	26:20	2:09	8:35	132 128-134	1132	187 182-192	6/8
3.00	28:30	2:10	8:41	134 132-137	1162	187 184-192	4/9
3.25	30:40	2:09	8:37	134 130-136	1155	185 184-190	10/11
3.50	32:50	2:10	8:40	135 133-136	1169	186 180-190	9/6
3.75	34:59	2:10	8:40	136 132-137	1178	185 182-190	11/12
4.00	37:08	2:09	8:36	135 133-137	1161	186 182-188	9/13
4.25	39:16	2:08	8:32	133 131-134	1135	185 184-188	11/9
4.50	41:28	2:12	8:46	132 129-134	1157	185 184-188	8/11
4.75	43:41	2:13	8:53	134 129-138	1191	184 178-190	14/12
5.00	45:52	2:11	8:44	136 133-139	1187	185 182-190	6/11
5.25	48:17	2:25	9:41	132 129-137	1277	179 176-182	7/9
5.50	50:48	2:31	10:05	130 125-135	1310	179 140-188	7/12
5.75	53:01	2:12	8:49	131 127-133	1154	184 178-190	10/7
6.00	55:23	2:22	9:29	128 126-130	1213	179 176-184	9/2
6.22	57:27	2:04	9:31	126 124-128	1198	180 178-186	8/8

Heart

131/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 140m, Range 25m, Flat prediction 57:06

Elevation Graph

Biggest Climbs (m)	Min/mi
14 6.6%	11:58
11 8.4%	8:36
See your biggest climbs

Cadence

183 (192 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	183	6.2	56:50	9:12
Walk	1.1	137	0	37	14:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:17	41.97%	More
800m	4:11	8:25	49.11%	More
1km	5:14	8:25	51.17%	More
Mile	8:29	8:29	53.59%	More
5k	26:44	8:36	57.87%	More
5 miles	44:14	8:51	57.10%	More
10k	57:24	9:14	55.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	54.94
5km	27:31	8:51	56.22
5M	45:34	9:07	55.43
10km	57:22	9:14	55.04
10M	1:35:00	9:30	55.01
Half	2:06:29	9:39	54.29
20M	3:18:05	9:54	54.93
Mara	4:23:43	10:04	55.02

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