Mon 16th Jan 2023 at 7:26pm by depeche_mould

Run > Easy

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Time
28:39
Miles
3.74
Min/mi
7:40
Pacing
95.2%
WAVA
55.89
Stride(cm)
116
Cals
399
Cadence
182
BPM
152
%MHR
84.5
B/mi
1165
Asc(m)
157
Hillscore
14
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:03(5:03/km) 145/157bpm [731b/km] 66cal 11.89/12.77kmph
2) 1km - 4:48(4:48/km) 143/152bpm [687b/km] 61cal 12.48/13.3kmph
3) 1km - 4:37(4:37/km) 151/157bpm [698b/km] 64cal 12.98/13.71kmph
4) 1km - 4:39(4:39/km) 158/161bpm [735b/km] 67cal 12.9/13.6kmph
5) 1km - 4:37(4:37/km) 162/166bpm [749b/km] 68cal 12.97/14.04kmph
6) 1km - 4:45(4:45/km) 165/173bpm [785b/km] 71cal 12.61/13.47kmph
7) 0.02km - 9(5:54/km) 160/161bpm [943b/km] 2cal 10.18/12.56kmph

Frosty run in Newbridge, precisely one km down to past the Parish church to a turn around spot where N7 begins. No ice thankfully. Another day that the streak has survived.

5:03 4:48 4:37 4:39 4:37 4:45 9

Pace

15%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:03	1:03	8:22	123 100-156	1029	181 174-186	13/0
0.25	2:07	1:04	8:34	151 146-155	1293	182 180-182	10/1
0.38	3:07	1:00	8:01	152 150-154	1217	181 180-182	15/0
0.50	4:06	59	7:49	151 150-153	1179	181 180-184	12/3
0.63	5:03	58	7:43	149 145-153	1150	182 182-186	10/2
0.75	6:02	58	7:47	142 139-151	1104	182 172-188	16/0
0.88	7:00	58	7:42	138 135-142	1063	184 182-186	10/6
1.00	7:58	58	7:45	142 140-144	1100	183 182-186	11/6
1.13	8:56	59	7:48	144 141-146	1123	182 180-186	1/22
1.25	9:53	57	7:38	148 145-150	1129	181 180-182	0/15
1.38	10:52	59	7:49	149 144-152	1164	182 180-186	0/9
1.50	11:48	56	7:26	148 146-151	1100	182 180-182	0/10
1.63	12:44	56	7:29	151 149-153	1129	182 178-184	6/5
1.75	13:38	54	7:13	152 148-155	1097	182 180-186	0/4
1.88	14:34	56	7:25	155 152-157	1150	183 182-184	2/3
2.00	15:28	55	7:17	156 155-159	1137	182 178-184	1/3
2.13	16:24	56	7:25	159 156-161	1179	181 180-182	13/1
2.25	17:20	56	7:32	160 158-161	1205	182 180-184	7/9
2.38	18:16	56	7:25	159 157-161	1180	180 178-182	0/6
2.50	19:16	1:00	7:58	159 156-163	1266	181 174-184	0/7
2.63	20:12	56	7:28	163 160-165	1217	181 174-184	5/2
2.75	21:08	56	7:29	162 159-164	1213	181 180-182	13/5
2.88	22:03	55	7:18	163 162-164	1191	182 180-184	1/4
3.00	22:57	54	7:11	162 161-165	1164	182 180-184	1/7
3.13	23:55	58	7:46	162 160-165	1259	183 182-186	1/4
3.25	24:50	55	7:19	162 161-163	1185	183 182-184	0/2
3.38	25:46	56	7:29	168 161-173	1258	182 180-182	2/3
3.50	26:45	59	7:49	168 166-170	1314	182 178-184	2/5
3.63	27:41	56	7:32	166 163-168	1250	181 178-182	19/0
3.74	28:39	58	8:08	159 153-165	1294	181 178-182	13/0

Heart

152/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 157m, Range 88m, Flat prediction 28:27

Elevation Graph

Biggest Climbs (m)	Min/mi
39 11.3%	8:23
33 17.0%	7:57
26 10.5%	7:47
21 6.6%	7:21
19 14.2%	7:50
See your biggest climbs

Cadence

182 (188 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	181	3.7	28:39	7:39
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:13	41.99%	More
800m	3:38	7:19	47.35%	More
1km	4:34	7:21	49.42%	More
Mile	7:23	7:23	52.73%	More
5k	23:26	7:32	56.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:05	7:05	55.01
5km	23:32	7:34	56.26
5M	38:59	7:48	55.17
10km	49:04	7:54	54.78
10M	1:21:16	8:08	54.64
Half	1:48:11	8:15	53.88
20M	2:49:25	8:28	54.52
Mara	3:45:34	8:37	54.60

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