Thu 16th Mar 2023 at 7:20am by AngeM

Run > Commute

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Time
30:51
Miles
3.30
Min/mi
9:21
Pacing
70%
WAVA
58.10
Stride(cm)
85
Cals
295
Cadence
202
BPM
140
%MHR
81.9
B/mi
1309
Asc(m)
110
Hillscore
3
Surface
Road

Notes & Comments

Thursday HIIT 🎯 commute 🏃‍♀️, most inoffensive weather this week 👏

Split Summary
===
1) 1mi - 10:22(10:22/mi) 133/145bpm [1378b/mi] 94cal
2) 1mi - 9:08(9:08/mi) 141/151bpm [1287b/mi] 87cal
3) 1mi - 8:44(8:44/mi) 151/159bpm [1318b/mi] 90cal
4) 0.3mi - 2:38(8:40/mi) 143/160bpm [1240b/mi] 24cal

10:22 9:08 8:44 2:38

Pin Map

0mi in 0

Pace

23%

27%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:16	111 87-132	1251	192 188-198	6/3
0.25	2:48	1:24 +4	11:11	132 130-134	1476	191 188-196	10/0
0.38	4:11	1:22	10:59	138 136-140	1516	193 188-198	13/1
0.50	5:34	1:23	11:02	137 136-138	1513	195 190-200	9/2
0.63	6:48	1:14	9:53	138 133-142	1364	197 194-200	4/3
0.75	8:01	1:13	9:47	142 141-143	1390	198 196-200	7/5
0.88	9:16	1:15	9:59	141 139-143	1407	197 196-198	3/6
1.00	11:10	1:54 +47	15:16	127 104-145	1939	203 190-214	8/2
1.13	12:24	1:13	9:45	132 108-146	1288	203 198-208	5/0
1.25	13:33	1:09	9:14	145 143-146	1339	201 190-204	4/10
1.38	15:06	1:33 +25	12:25	141 125-149	1751	204 202-206	1/5
1.50	16:17	1:11	9:24	137 127-145	1288	203 190-208	2/1
1.63	18:09	1:52 +44	14:56	137 107-150	2045	204 188-214	3/7
1.75	19:16	1:07	8:56	127 107-148	1136	208 204-214	3/6
1.88	20:21	1:06	8:47	149 148-150	1308	204 190-208	4/5
2.00	21:28	1:07	8:53	149 148-150	1323	205 202-208	2/8
2.13	22:36	1:08	9:04	150 147-151	1359	204 202-208	12/3
2.25	23:41	1:05	8:42	152 151-152	1322	203 198-208	11/7
2.38	24:47	1:06	8:46	151 149-153	1324	203 198-206	5/11
2.50	25:51	1:04	8:35	148 145-150	1270	205 190-210	3/14
2.63	26:59	1:08	9:03	153 151-155	1385	205 202-208	9/6
2.75	28:03	1:04	8:31	149 146-153	1269	205 202-210	0/13
2.88	29:08	1:05	8:40	151 146-155	1309	204 190-208	2/4
3.00	30:12	1:04	8:31	157 155-159	1337	207 202-212	4/6
3.13	31:54	1:42 +35	13:38	149 142-160	2031	206 200-212	8/1
3.25	33:55	2:00 +56	16:03	142 115-157	2279	208 204-214	9/3
3.30	34:20	25	8:08	124 115-136	1009	212 208-216	0/2

Heart

140/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 110m, Range 46m, Flat prediction 29:38

Elevation Graph

Biggest Climbs (m)	Min/mi
23 6.8%	11:03
12 6.4%	15:54
See your biggest climbs

Cadence

202 (216 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.4	201	3.3	30:41	10:21
Walk	0.0	0	0	0	NAN:00:00
Still	0.3	-	-	8	-
Pause	9.3	-	-	3:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	46.77%	More
800m	4:16	8:34	50.95%	More
1km	5:22	8:39	52.66%	More
Mile	8:43	8:43	55.35%	More
5k	31:24	10:07	53.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	55.44
5km	28:56	9:19	58.24
5M	47:55	9:35	57.43
10km	1:00:20	9:43	57.12
10M	1:39:55	10:00	56.86
Half	2:13:02	10:09	55.79
20M	3:28:19	10:25	56.11
Mara	4:37:21	10:35	55.83

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