Tue 10th Jan 2023 at 6:36pm by McGettingThere

Run > Steady-State

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Time
53:25
Miles
6.10
Min/mi
8:45
Pacing
49%
WAVA
55.06
Stride(cm)
110
Cals
508
Cadence
167
BPM
145
%MHR
81.7
B/mi
1274
Asc(m)
198
Hillscore
19
Surface
Road

Notes & Comments

PFRAC club run (JL group).
Steady one up round Cat Hill in the wind / rain.
felt ok.

Split Summary
===
1) 1m - 9:06(9:06/m) 136/153bpm [1238b/mi] 79cal
2) 1m - 9:14(9:14/m) 145/166bpm [1339b/mi] 88cal
3) 1m - 8:19(8:19/m) 144/164bpm [1198b/mi] 79cal
4) 1m - 11:04(11:04/m) 153/164bpm [1692b/mi] 114cal
5) 1m - 8:04(8:04/m) 154/165bpm [1241b/mi] 81cal
6) 0.92m - 7:39(8:20/m) 150/166bpm [1251b/mi] 67cal

9:06 9:14 8:19 11:04 8:04 7:39

Pace

18%

15%

32%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:06	3:06 +55	12:24	107 65-140	1328	174 100-184	7/18
0.50	5:16	2:09	8:38	140 137-144	1208	174 156-182	4/15
0.75	7:18	2:03	8:11	148 143-152	1210	173 166-178	7/17
1.00	10:03	2:44	10:58	144 138-150	1579	169 90-180	25/1
1.25	12:21	2:18	9:13	152 141-166	1401	174 170-186	20/3
1.50	15:47	3:26 +1:06	13:45	138 98-165	1897	162 98-206	15/6
1.75	18:40	2:53 +17	11:32	143 122-151	1650	168 104-176	25/7
2.00	20:39	1:59	7:57	146 139-153	1160	164 156-172	10/25
2.25	22:32	1:53	7:31	136 127-143	1022	166 156-172	0/38
2.50	24:21	1:49	7:16	138 127-144	1003	170 166-174	0/42
2.75	27:45	3:24 +1:04	13:35	137 93-159	1861	171 120-180	4/29
3.00	30:03	2:18	9:11	158 155-163	1452	173 168-176	17/8
3.25	32:52	2:50	11:19	160 154-164	1812	168 164-174	23/3
3.50	36:10	3:18	13:11	143 123-161	1886	136 92-178	24/7
3.75	38:42	2:32	10:07	157 140-164	1589	172 162-178	20/5
4.00	41:55	3:13 +50	12:53	150 109-163	1933	165 66-180	25/7
4.25	43:49	1:54	7:34	157 148-165	1188	175 172-178	18/15
4.50	45:48	1:59	7:55	160 153-165	1268	172 166-178	14/13
4.75	49:47	3:59 +2:04	15:57	145 137-156	2313	172 164-178	2/31
5.00	52:03	2:16	9:05	154 142-159	1398	173 166-176	10/8
5.25	54:03	2:00	8:01	146 139-155	1171	169 166-174	5/21
5.50	57:30	3:26 +1:03	13:46	147 106-163	2023	167 98-176	19/3
5.75	1:00:35	3:06 +59	12:22	151 106-166	1868	173 102-178	19/3
5.92	1:01:44	1:09	6:51	160 158-161	1096	170 154-176	2/13

Heart

145/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 198m, Range 124m, Flat prediction 45:29

Elevation Graph

Biggest Climbs (m)	Min/mi
69 4.4%	11:25
43 7.6%	10:57
34 4.9%	11:14
17 8.4%	10:24
14 4.2%	9:20
13 3.0%	9:04
See your biggest climbs

Cadence

167 (206 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.8	171	5.8	52:52	9:16
Walk	12.9	102	0.1	8:04	1:03:30
Still	0.1	-	-	2	-
Pause	1.2	-	-	46	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:45	49.51%	More
800m	3:39	7:20	53.58%	More
1km	4:35	7:23	55.48%	More
Mile	8:19	8:19	52.04%	More
5k	30:24	9:47	48.45%	More
5 miles	50:52	10:10	47.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	64.90
5km	24:35	7:55	59.90
5M	42:30	8:30	56.44
10km	54:34	8:47	54.91
10M	1:34:19	9:26	52.52
Half	2:08:41	9:49	50.55
20M	3:29:21	10:28	49.23
Mara	4:45:36	10:54	48.12

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