Mon 30th Jan 2023 at 9:01am by steeplechaser

Run > Tempo

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Time
22:11
Miles
3.12
Min/mi
7:07
Pacing
93%
WAVA
74.42
Stride(cm)
130
Cals
264
Cadence
175
BPM
145
%MHR
78.2
B/mi
1029
Asc(m)
127
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 4:44(7:37/m) 139/150bpm [1059b/mi] 53cal 7.87/8.18mph
2) 0.62m - 4:14(6:48/m) 146/153bpm [993b/mi] 51cal 8.82/9.29mph
3) 0.62m - 4:30(7:14/m) 148/156bpm [1071b/mi] 55cal 8.29/9.29mph
4) 0.62m - 4:14(6:49/m) 148/156bpm [1010b/mi] 51cal 8.79/9.56mph
5) 0.62m - 4:25(7:07/m) 150/156bpm [1067b/mi] 54cal 8.44/8.81mph
6) 0.01m - 4(6:16/m) 148/148bpm [928b/mi] 9.57/8.62mph

4:44 4:14 4:30 4:14 4:25 4

Pin Map

0mi in 0

Pace

18%

44%

26%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:18	126 93-149	1046	163 108-170	0/3
0.25	2:03	1:01	8:04	142 136-144	1146	170 168-172	1/1
0.38	2:55	52	6:59	141 138-143	986	172 172-174	1/1
0.50	3:50	55	7:21	144 141-146	1059	174 172-176	6/4
0.63	4:46	56	7:25	144 143-147	1068	175 172-176	10/2
0.75	5:37	52	6:52	144 142-146	989	176 174-176	13/13
0.88	6:29	52	6:54	145 143-146	999	176 176-176	5/14
1.00	7:23	54	7:13	146 144-149	1054	176 176-178	1/11
1.13	8:11	48	6:20	148 144-153	938	176 176-178	5/2
1.25	9:01	50	6:40	148 146-149	987	177 176-178	5/6
1.38	9:59	58	7:45	146 145-148	1132	178 176-180	7/5
1.50	10:54	55	7:17	147 145-148	1071	177 176-180	5/7
1.63	11:45	51	6:51	151 147-154	1035	176 176-176	13/1
1.75	12:41	56	7:30	149 145-154	1117	176 172-178	2/4
1.88	13:32	51	6:45	149 146-151	1006	176 176-176	12/2
2.00	14:19	47	6:19	144 138-150	909	179 176-182	1/11
2.13	15:08	49	6:34	148 146-152	972	178 176-180	0/24
2.25	16:01	52	7:00	150 145-155	1049	176 176-178	20/0
2.38	16:57	56	7:31	149 146-152	1121	177 176-178	10/5
2.50	17:48	51	6:45	147 145-151	992	178 176-180	4/6
2.63	18:42	54	7:16	153 150-155	1111	177 176-178	5/3
2.75	19:35	52	7:00	151 148-153	1056	177 176-180	5/11
2.88	20:28	53	7:08	151 147-154	1076	176 176-178	4/11
3.00	21:21	53	7:01	149 146-152	1045	176 176-178	8/6
3.12	22:11	50	7:07	148 146-149	1054	181 176-186	7/9

Heart

145/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 127m, Range 38m, Flat prediction 22:11

Elevation Graph

Biggest Climbs (m)	Min/mi
25 11.7%	6:51
16 4.0%	7:18
14 6.5%	7:04
11 9.6%	7:02
See your biggest climbs

Cadence

175 (186 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	175	3.1	22:09	7:07
Walk	0.2	108	0	2	10:18

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:22	57.16%	More
800m	3:18	6:38	65.78%	More
1km	4:12	6:46	67.29%	More
Mile	6:54	6:54	69.94%	More
5k	22:06	7:07	74.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	73.80
5km	22:05	7:06	74.45
5M	36:50	7:22	73.07
10km	46:32	7:29	72.40
10M	1:17:38	7:46	71.94
Half	1:43:47	7:55	70.77
20M	2:43:36	8:11	71.14
Mara	3:38:44	8:21	70.95

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