Sun 19th Mar 2023 at 8:11am by chrischew01

Run > Long Run

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Time
3:00:26
Miles
21.76
Min/mi
8:18
Pacing
43%
WAVA
66.01
Stride(cm)
119
Cals
2017
Watts
305
Cadence
163
BPM
142
%MHR
77.4
B/mi
1174
Asc(m)
312
Hillscore
26
Surface
Road

Notes & Comments

Split Summary
===
1) 35.02km - 3:00:26(5:09/km) 142/160bpm [732b/km] 2017cal 300/430W

3:00:26

Pace

54%

30%

13%

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.
1.00	8:36	8:36	8:36	122 70-132	1049	159 104-164	270 70-318	8/26
2.00	22:18	13:42 +4:56	13:42	132 80-141	1808	160 156-164	299 250-366	32/14
3.00	30:30	8:12	8:12	133 124-142	1090	163 156-170	301 262-339	16/23
4.00	38:37	8:08	8:08	136 127-143	1106	163 158-168	291 240-332	8/20
5.00	46:49	8:11	8:11	143 131-153	1171	163 156-166	324 260-411	25/12
6.00	54:57	8:08	8:08	148 142-153	1204	165 160-168	333 212-393	26/13
7.00	1:03:22	8:25	8:25	141 130-148	1187	165 158-172	326 261-405	21/19
8.00	1:11:18	7:56	7:56	140 136-145	1111	166 162-170	316 297-339	13/17
9.00	1:19:26	8:08	8:08	132 117-145	1074	164 158-170	299 234-415	13/40
10.00	1:27:41	8:14	8:14	139 131-147	1145	164 158-168	310 264-402	25/15
11.00	1:35:46	8:05	8:05	141 125-149	1141	164 158-170	300 204-367	19/25
12.00	1:45:35	9:49 +1:40	9:49	138 103-147	1355	163 150-168	307 194-372	23/9
13.00	1:53:58	8:23	8:23	141 133-155	1181	163 154-168	312 241-404	38/18
14.00	2:02:04	8:06	8:06	146 138-156	1184	162 156-170	302 251-386	19/18
15.00	2:10:05	8:01	8:01	144 134-153	1153	163 160-168	302 237-420	21/23
16.00	2:17:54	7:49	7:49	147 143-152	1150	164 160-168	295 257-330	4/36
17.00	2:28:20	10:26	10:26	144 111-160	1501	163 104-168	305 59-430	24/11
18.00	2:36:24	8:04	8:04	146 130-155	1178	164 154-170	298 211-420	24/30
19.00	2:44:50	8:26 +20	8:26	149 132-155	1256	164 112-170	301 20-364	13/20
20.00	2:52:42	7:52	7:52	155 150-158	1219	166 160-172	311 284-348	13/11
21.00	3:01:07	8:25	8:25	152 144-160	1279	161 154-172	311 258-412	29/22
21.76	3:07:23	6:16	8:17	151 146-157	1252	162 154-168	296 246-393	16/19

Heart

142/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 312m, Range 58m, Flat prediction 2:57:58

Elevation Graph

Biggest Climbs (m)	Min/mi
38 1.1%	8:11
28 5.6%	9:13
27 2.3%	8:59
22 3.8%	9:12
21 3.0%	8:28
20 5.7%	9:11
See your biggest climbs

Power

305W (430 max)

Power Graph

Power Bands

Cadence

163 (172 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.1	163	21.7	2:57:51	8:30
Walk	0.1	109	0	12	16:17
Still	1.3	-	-	2:28	-
Pause	3.5	-	-	6:52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:23	47.08%	More
800m	3:46	7:36	54.42%	More
1km	4:43	7:35	56.74%	More
Mile	7:39	7:39	59.43%	More
5k	24:34	7:54	62.99%	More
5 miles	40:20	8:04	62.61%	More
10k	50:39	8:09	62.35%	More
10 miles	1:22:31	8:15	63.33%	More
Half	1:48:06	8:15	64.01%	More
20 miles	2:47:01	8:21	65.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:46	6:46	67.12
5km	22:40	7:18	68.25
5M	37:38	7:32	67.11
10km	47:27	7:38	66.54
10M	1:18:47	7:53	66.34
Half	1:45:04	8:01	65.36
20M	2:44:55	8:15	65.98
Mara	3:39:55	8:24	65.98

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