Sat 4th Mar 2023 at 9:27am by Alun

Run > Warm Down

breezy
cold

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Time
12:08
Miles
1.45
Min/mi
8:22
Pacing
95%
WAVA
56.07
Stride(cm)
130
Cals
166
Watts
360
Cadence
148
BPM
146
%MHR
84.1
B/mi
1225
Asc(m)
45
Surface
Road

Notes & Comments

Post parkrun warm down, quite tired now.

Split Summary
===
1) 0.62m - 5:22(8:39/m) 144/156bpm [1245b/mi] 71cal 346/507W
2) 0.62m - 5:05(8:11/m) 148/155bpm [1210b/mi] 72cal 384/538W
3) 0.21m - 1:41(8:10/m) 148/154bpm [1207b/mi] 23cal 325/402W

5:22 5:05 1:41

Pin Map

0mi in 0

Pace

23%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.06	33	33	8:51	120 113-129	1063	147 52-156	225 9-380	4/2
0.13	1:04	31	8:13	133 128-137	1093	150 150-152	438 384-464	3/0
0.19	1:36	32	8:39	142 137-145	1227	150 148-150	397 373-434	2/0
0.25	2:09	33	8:42	146 143-149	1271	150 148-150	385 362-420	3/0
0.31	2:40	31	8:13	149 148-151	1224	150 148-150	386 334-416	2/0
0.38	3:11	31	8:20	148 147-150	1234	150 148-150	302 278-334	0/4
0.44	3:45	34	8:59	147 145-151	1321	148 146-150	376 295-507	4/1
0.50	4:20	35	9:27	152 151-154	1436	147 146-148	410 297-501	5/0
0.56	4:53	32	8:37	154 152-156	1328	148 146-148	297 289-318	0/1
0.63	5:24	31	8:18	151 148-155	1253	147 146-148	268 250-303	0/6
0.69	5:53	29	7:44	146 145-148	1129	147 146-148	333 280-371	2/3
0.75	6:24	31	8:20	143 141-145	1191	148 146-148	417 350-518	5/2
0.81	6:57	33	8:41	149 145-151	1293	148 148-148	495 439-538	5/1
0.88	7:25	29	7:40	148 146-150	1133	149 146-150	410 348-526	3/2
0.94	7:54	29	7:38	146 144-148	1115	149 148-150	367 289-404	3/4
1.00	8:29	35	9:16	150 147-153	1389	148 146-150	380 282-452	4/2
1.06	8:58	29	7:43	152 149-155	1173	147 144-148	343 259-392	1/6
1.13	9:28	30	8:07	147 146-149	1194	149 148-150	327 266-428	3/3
1.19	10:00	32	8:26	150 148-153	1264	148 146-148	426 351-468	3/1
1.25	10:30	31	8:13	152 151-154	1248	146 146-148	324 294-348	0/3
1.31	11:00	30	7:58	150 148-154	1196	146 146-148	341 297-368	1/4
1.38	11:30	30	8:02	147 146-149	1181	147 146-148	296 287-315	0/4
1.44	12:02	31	8:19	147 146-149	1222	147 146-148	325 310-351	1/3
1.45	12:08	6	9:57	146 146-147	1453	146 146-146	381 359-402	1/0

Heart

146/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 45m, Range 22m, Flat prediction 12:08

Elevation Graph

No climbs of at least 10 metres detected.

Power

360W (538 max)

Power Graph

Power Bands

Cadence

148 (156 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	29.8	150	0.4	3:37	8:20
Walk	70.2	147	1	8:31	8:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:01	43.10%	More
800m	4:02	8:06	50.56%	More
1km	5:03	8:07	52.59%	More
Mile	8:17	8:17	54.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:10	8:10	55.16
5km	27:23	8:49	56.02
5M	45:30	9:06	55.02
10km	57:24	9:14	54.52
10M	1:35:24	9:32	54.28
Half	2:07:17	9:43	53.45
20M	3:19:59	10:00	53.91
Mara	4:26:49	10:11	53.88

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