Wed 22nd Mar 2023 at 12:30pm by Ex-pat Scot

Run > General

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Time
45:37
Miles
5.10
Min/mi
8:57
Pacing
88%
WAVA
54.60
Stride(cm)
108
Cals
657
Cadence
167
BPM
149
%MHR
79.2
B/mi
1331
Asc(m)
95
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1mi - 9:00(9:00/mi) 128/150bpm [1152b/mi] 107cal 6.67/8.81mph
2) 1mi - 8:23(8:23/mi) 143/151bpm [1198b/mi] 116cal 7.16/8.08mph
3) 1mi - 8:57(8:57/mi) 150/158bpm [1344b/mi] 128cal 6.7/7.91mph
4) 1mi - 9:22(9:22/mi) 156/165bpm [1461b/mi] 139cal 6.41/7.45mph
5) 1mi - 9:09(9:09/mi) 168/177bpm [1537b/mi] 154cal 6.56/7.41mph
6) 0.1mi - 46(7:43/mi) 170/173bpm [1313b/mi] 13cal 7.77/7.7mph

9:00 8:23 8:57 9:22 9:09 46

Pin Map

Gilling - Abbey - Windmill pub route

0mi in 0

Pace

26%

46%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:39	2:39	10:36	130 105-150	1379	166 94-194	7/3
0.50	4:50	2:11	8:45	125 120-131	1093	173 166-178	8/5
0.75	7:05	2:15	9:01	127 117-136	1145	172 156-176	9/8
1.00	9:00	1:54	7:36	130 125-138	988	174 168-176	6/10
1.25	11:01	2:02	8:07	135 128-141	1097	170 166-176	5/9
1.50	13:07	2:06	8:22	146 139-149	1222	170 164-172	6/4
1.75	15:11	2:04	8:16	147 141-151	1215	166 162-168	14/7
2.00	17:22	2:11	8:45	145 141-150	1268	168 162-180	18/3
2.25	19:39	2:17	9:08	149 145-154	1360	170 164-180	19/2
2.50	21:58	2:19	9:15	146 140-155	1351	169 164-174	15/6
2.75	24:03	2:05	8:20	150 142-156	1249	165 162-168	5/23
3.00	26:20	2:17	9:08	154 150-158	1407	165 162-170	3/17
3.25	28:39	2:19	9:16	156 149-160	1445	162 158-168	5/6
3.50	31:01	2:22	9:29	158 151-164	1498	163 144-170	9/17
3.75	33:25	2:24	9:35	156 151-161	1495	163 158-170	7/9
4.00	35:42	2:17	9:08	156 151-159	1425	164 160-170	9/8
4.25	38:15	2:33	10:12	163 151-176	1664	162 146-170	5/4
4.50	40:32	2:17	9:09	165 159-172	1510	163 160-174	6/4
4.75	42:41	2:09	8:37	172 167-177	1483	163 160-166	7/5
5.00	44:50	2:09	8:36	173 167-177	1489	165 160-174	2/11
5.10	45:37	47	7:53	170 167-173	1339	173 170-176	2/4

Heart

149/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 95m, Range 53m, Flat prediction 45:25

Elevation Graph

Biggest Climbs (m)	Min/mi
34 5.7%	9:10
15 4.9%	9:25
See your biggest climbs

Cadence

167 (194 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	167	5.1	45:20	8:54
Walk	0.3	106	0	9	15:19
Still	0.3	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	45.41%	More
800m	3:50	7:43	51.76%	More
1km	4:50	7:47	53.50%	More
Mile	7:58	7:58	55.17%	More
5k	26:56	8:40	55.58%	More
5 miles	44:37	8:55	54.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	55.41
5km	26:48	8:38	55.84
5M	44:39	8:56	54.64
10km	56:23	9:04	54.06
10M	1:33:59	9:24	53.64
Half	2:05:35	9:35	52.72
20M	3:17:47	9:53	53.05
Mara	4:24:18	10:05	52.93

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