Tue 28th Mar 2023 at 5:41pm by Abi G

Run > Steady-State

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Time
34:01
Miles
4.04
Min/mi
8:25
Pacing
79%
WAVA
60.31
Stride(cm)
106
Cals
458
Cadence
181
BPM
145
%MHR
78.6
B/mi
1225
Asc(m)
79
Hillscore
4
Surface
Road

Notes & Comments

Quick run with Frankie after work

In and out of the door in about 3mins
Much harder effort than the pace suggests!

Split Summary
===
1) 1mi - 8:32(8:32/mi) 136/156bpm [1161b/mi] 113cal
2) 1mi - 8:20(8:20/mi) 148/160bpm [1234b/mi] 112cal
3) 1mi - 8:26(8:26/mi) 152/162bpm [1282b/mi] 115cal
4) 1mi - 8:26(8:26/mi) 152/166bpm [1281b/mi] 114cal
5) 0.04mi - 17(7:35/mi) 155/155bpm [1175b/mi] 4cal

8:32 8:20 8:26 8:26 17

Pin Map

0mi in 0

Pace

12%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	55	55	7:22	87 69-116	641	182 178-188	5/0
0.25	2:04	1:09	9:09	132 117-142	1208	178 172-182	6/0
0.38	3:07	1:03	8:25	139 138-141	1170	177 172-182	5/1
0.50	4:26	1:19 +13	10:30	134 126-139	1407	179 174-184	7/9
0.63	5:51	1:25 +19	11:19	142 130-152	1608	182 180-184	7/5
0.75	7:04	1:13 +9	9:43	146 143-149	1419	182 176-186	9/2
0.88	8:08	1:04	8:33	150 145-154	1283	183 182-184	7/2
1.00	9:20	1:12 +9	9:39	154 151-156	1487	182 180-184	6/4
1.13	10:29	1:09 +8	9:10	147 142-150	1347	181 178-184	6/1
1.25	12:10	1:41 +43	13:28	128 114-142	1723	185 180-190	7/10
1.38	13:17	1:07 +4	8:54	149 139-154	1327	183 182-188	2/8
1.50	14:17	1:00	8:01	151 147-154	1211	180 174-184	4/4
1.63	15:35	1:19 +16	10:29	142 134-148	1489	177 122-186	9/10
1.75	16:45	1:09 +5	9:16	153 146-156	1418	183 168-186	3/9
1.88	17:50	1:05	8:40	157 154-159	1360	183 182-186	4/5
2.00	18:57	1:07	8:59	157 155-159	1411	181 178-184	6/2
2.13	19:57	59	7:56	151 146-155	1197	180 178-186	9/4
2.25	20:57	1:01	8:05	146 145-146	1180	181 180-186	5/5
2.38	21:58	1:00	8:03	150 146-152	1206	181 178-184	0/9
2.50	23:07	1:09 +7	9:10	145 141-150	1330	179 176-188	3/5
2.63	24:11	1:05	8:40	149 143-152	1291	182 180-186	0/7
2.75	25:20	1:09	9:10	156 154-159	1429	182 180-186	2/4
2.88	26:27	1:07	8:57	161 158-162	1441	183 182-184	8/1
3.00	27:30	1:03	8:25	160 158-161	1345	184 180-186	8/1
3.13	29:00	1:29 +28	11:55	155 139-166	1848	181 122-188	8/1
3.25	30:02	1:02	8:15	145 140-150	1196	183 180-188	0/6
3.38	31:07	1:05	8:43	152 150-154	1324	181 178-184	2/4
3.50	32:09	1:02	8:16	149 146-154	1231	178 176-180	1/8
3.63	33:10	1:01	8:07	147 145-150	1193	181 178-184	2/7
3.75	34:15	1:05	8:41	156 151-158	1354	183 180-186	5/1
3.88	35:21	1:06	8:49	156 155-158	1376	181 174-186	4/6
4.00	36:23	1:02	8:14	153 151-155	1260	180 168-186	1/8
4.03	36:39	16	8:00	154 154-155	1231	182 180-182	0/3

Heart

145/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 79m, Range 35m, Flat prediction 33:45

Elevation Graph

Biggest Climbs (m)	Min/mi
25 2.7%	8:48
16 3.1%	8:23
See your biggest climbs

Cadence

181 (190 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.0	181	4	34:20	9:00
Walk	0.9	122	0	21	1:22:55
Pause	5.1	-	-	1:58	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	47.41%	More
800m	4:03	8:09	50.10%	More
1km	5:09	8:17	51.28%	More
Mile	8:32	8:32	52.62%	More
5k	28:04	9:02	55.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	57.89
5km	25:45	8:17	60.88
5M	42:39	8:32	59.98
10km	53:41	8:38	59.66
10M	1:28:54	8:53	59.24
Half	1:58:22	9:02	58.04
20M	3:05:22	9:16	58.18
Mara	4:06:47	9:25	57.78

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