Sat 7th Jan 2023 at 1:02pm by Paul N

Run > General

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Time
2:59:47
Miles
21.75
Min/mi
8:16
Pacing
93%
WAVA
57.66
Stride(cm)
103
Cals
2725
Cadence
189
BPM
171
%MHR
89.3
B/mi
1418
Asc(m)
120
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 35.01km - 2:59:47(5:08/km) 172/206bpm [883b/km] 2725cal 11.68/13.07kmph

2:59:47

Pace

79%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:12	8:12	8:12	137 83-150	1124	184 154-192	11/13
2.00	16:19	8:06	8:06	156 148-167	1264	188 182-192	14/15
3.00	24:18	8:00	8:00	163 150-175	1304	188 182-194	9/13
4.00	32:43	8:24	8:24	161 153-172	1353	186 182-192	16/13
5.00	41:39	8:56 +21	8:56	158 141-166	1411	185 118-190	13/9
6.00	50:07	8:28	8:28	168 156-181	1422	187 184-190	14/12
7.00	58:31	8:24	8:24	176 162-181	1479	186 178-192	13/13
8.00	1:06:45	8:14	8:14	175 165-181	1440	187 174-190	16/14
9.00	1:15:05	8:20	8:20	168 160-176	1401	187 182-192	15/12
10.00	1:23:16	8:11	8:11	166 158-178	1360	188 184-194	15/16
11.00	1:31:54	8:38 +27	8:38	171 156-179	1476	188 180-194	16/17
12.00	1:40:02	8:08	8:08	175 171-180	1424	189 184-194	24/12
13.00	1:48:07	8:05	8:05	175 169-180	1413	190 186-194	20/28
14.00	1:56:19	8:12	8:12	178 169-185	1461	191 186-194	25/28
15.00	2:04:39	8:20	8:20	175 168-181	1457	191 184-198	23/20
16.00	2:12:56	8:17	8:17	179 171-184	1482	192 184-198	27/27
17.00	2:21:12	8:16	8:16	179 169-184	1480	192 188-198	20/18
18.00	2:29:27	8:16	8:16	178 168-186	1471	192 190-198	16/16
19.00	2:37:40	8:13	8:13	181 175-188	1487	191 188-198	18/18
20.00	2:45:57	8:17	8:17	181 175-185	1498	191 186-198	21/19
21.00	2:54:23	8:26 +8	8:26	192 179-206	1621	190 182-194	19/18
21.75	3:00:43	6:20	8:25	191 183-199	1607	190 184-194	17/10

Heart

171/206max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 120m, Range 30m, Flat prediction 2:59:47

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.2%	8:22
10 1.8%	8:09
See your biggest climbs

Cadence

189 (198 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	188	21.7	2:59:44	8:17
Walk	0.2	116	0	24	1:38:19
Pause	0.3	-	-	35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:32	41.40%	More
800m	3:52	7:47	46.25%	More
1km	4:52	7:49	48.11%	More
Mile	7:52	7:52	50.95%	More
5k	25:04	8:04	54.39%	More
5 miles	40:57	8:11	54.06%	More
10k	50:59	8:12	54.16%	More
10 miles	1:22:26	8:15	55.28%	More
Half	1:48:10	8:15	55.70%	More
20 miles	2:45:46	8:17	57.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:19	6:19	63.49
5km	21:40	6:58	62.92
5M	36:21	7:16	60.90
10km	46:02	7:25	59.98
10M	1:17:14	7:43	59.01
Half	1:43:36	7:55	57.71
20M	2:44:07	8:12	57.72
Mara	3:40:07	8:24	57.39

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