Sun 8th Jan 2023 at 11:02am by jdc

Run > Race

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Time
45:26
Miles
4.97
Min/mi
9:08
Pacing
95%
WAVA
66.26
Stride(cm)
99
Cals
571
Cadence
177
BPM
186
%MHR
109
B/mi
1704
Asc(m)
215
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:01(9:01/m) 174/183bpm [1567b/mi] 100cal 6.66/7.16mph
2) 1m - 9:05(9:05/m) 184/197bpm [1673b/mi] 111cal 6.6/6.89mph
3) 1m - 9:10(9:10/m) 188/196bpm [1724b/mi] 117cal 6.55/6.91mph
4) 1m - 9:18(9:18/m) 195/203bpm [1812b/mi] 124cal 6.46/7.14mph
5) 0.97m - 8:53(9:07/m) 197/212bpm [1796b/mi] 119cal 6.58/8.14mph

RED January Day 8

Centurion gp race 3. Today was age group 60+, and I really wanted to be in the top 3 but I was 4th. 2nd and 3rd were the same people as last run but the winner was new. Wore my new super shoes but I don’t believe they made any difference. Also struggled with my breathing today.

9:01 9:05 9:10 9:18 8:53

Pace

74%

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	2:14	2:14	8:55	163 120-181	1455	176 118-180	4/0
0.50	4:27	2:13	8:51	176 173-179	1558	176 174-178	14/7
0.75	6:42	2:15	9:00	176 170-183	1583	176 174-178	13/16
1.00	9:00	2:18	9:13	177 172-182	1632	176 174-178	12/17
1.25	11:15	2:15	9:01	186 177-196	1676	177 176-180	10/13
1.50	13:33	2:18	9:10	185 180-190	1696	177 172-182	14/12
1.75	15:49	2:16	9:06	183 180-187	1664	175 174-178	11/9
2.00	18:05	2:16	9:05	182 180-185	1655	176 174-178	19/14
2.25	20:23	2:18	9:10	183 179-187	1679	177 174-182	14/24
2.50	22:37	2:14	8:58	188 184-193	1686	177 174-182	11/8
2.75	24:58	2:21	9:22	190 185-194	1781	176 172-178	14/20
3.00	27:15	2:17	9:10	191 184-195	1750	178 172-182	22/21
3.25	29:30	2:15	8:59	190 187-195	1708	180 176-182	13/12
3.50	31:50	2:19	9:18	198 195-202	1840	182 178-184	19/16
3.75	34:09	2:20	9:19	196 191-200	1826	178 172-184	13/10
4.00	36:33	2:24	9:36	197 190-201	1891	175 172-178	13/20
4.25	38:55	2:22	9:27	197 192-201	1862	176 174-178	15/10
4.50	41:13	2:18	9:12	200 194-212	1839	176 174-178	14/15
4.75	43:32	2:18	9:14	196 193-201	1809	179 176-182	21/37
4.97	45:26	1:54	8:32	194 191-200	1655	180 168-188	19/9

Heart

186/212max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 215m, Range 36m, Flat prediction 45:31

Elevation Graph

Biggest Climbs (m)	Min/mi
27 9.5%	9:00
13 9.9%	9:02
11 7.6%	8:53
10 7.9%	9:22
10 6.6%	8:48
See your biggest climbs

Cadence

177 (188 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	177	5	45:20	9:08
Walk	0.2	118	0	6	15:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	50.36%	More
800m	4:22	8:48	55.60%	More
1km	5:30	8:50	57.36%	More
Mile	8:57	8:57	59.12%	More
5k	28:06	9:03	65.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:18	8:18	63.78
5km	27:37	8:53	66.97
5M	45:43	9:09	66.23
10km	57:34	9:16	65.94
10M	1:35:20	9:32	65.84
Half	2:06:55	9:41	64.72
20M	3:18:46	9:56	65.33
Mara	4:24:38	10:06	65.19

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