Mon 1st May 2023 at 3:15pm by Rodders

Run > General

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Time
25:07
Miles
3.11
Min/mi
8:05
Pacing
93%
WAVA
60.20
Stride(cm)
108
Cals
313
Cadence
184
BPM
148
%MHR
78.2
B/mi
1199
Asc(m)
42
Surface
Road

Notes & Comments

Right shin still sore. sports massage booked for Wednesday. New Garmin for todays run as strap fell off old one on Friday night. Picked up a Garmin Forerunner 30 for £25

Split Summary
===
1) 1mi - 8:11(8:11/mi) 140/177bpm [1146b/mi] 96cal 92/96rpm 7.33/0mph
2) 1mi - 8:04(8:04/mi) 151/158bpm [1218b/mi] 102cal 92/95rpm 7.44/0mph
3) 1mi - 8:00(8:00/mi) 157/164bpm [1257b/mi] 104cal 93/95rpm 7.49/0mph
4) 0.11mi - 51(7:39/mi) 160/162bpm [1223b/mi] 11cal 93/95rpm 7.85/0mph

8:11 8:04 8:00 51

Pace

18%

64%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	56	56	7:30	134 99-177	1005	182 178-190	3/2
0.25	2:03	1:06	8:51	137 130-140	1213	180 172-184	1/1
0.38	3:04	1:01	8:08	138 134-141	1122	182 182-184	1/0
0.50	4:07	1:04	8:29	138 133-145	1171	181 176-184	6/2
0.63	5:06	58	7:47	141 138-145	1097	184 182-186	0/4
0.75	6:06	1:01	8:06	142 140-145	1149	185 182-188	1/1
0.88	7:10	1:03	8:27	148 144-150	1250	184 180-190	2/0
1.00	8:07	57	7:37	148 144-152	1127	185 182-190	1/5
1.13	9:13	1:06	8:48	141 136-145	1240	179 160-188	1/1
1.25	10:13	1:00	8:04	146 141-149	1177	183 180-186	1/0
1.38	11:13	1:00	7:56	151 150-153	1198	185 182-188	1/1
1.50	12:12	59	7:55	154 153-156	1220	186 184-188	1/1
1.63	13:10	58	7:41	156 154-158	1198	184 178-188	3/2
1.75	14:05	55	7:18	153 152-154	1116	187 186-188	1/1
1.88	15:03	59	7:50	155 154-157	1214	187 184-190	0/1
2.00	16:10	1:06	8:52	156 155-157	1383	185 182-188	0/1
2.13	17:05	55	7:21	155 154-157	1139	185 182-190	0/2
2.25	18:08	1:04	8:29	158 154-161	1340	180 174-186	5/0
2.38	19:06	58	7:44	156 154-159	1206	186 184-190	0/2
2.50	20:06	59	7:53	155 154-157	1221	186 184-188	1/1
2.63	21:11	1:05	8:41	157 155-161	1364	183 178-188	6/0
2.75	22:13	1:03	8:21	159 155-164	1328	185 182-188	0/7
2.88	23:13	1:00	7:57	159 155-160	1265	187 186-190	1/0
3.00	24:11	58	7:45	160 158-161	1240	187 180-190	0/2
3.12	25:07	56	7:32	160 158-162	1205	185 176-190	2/2

Heart

148/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 25:07

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

184 (190 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	183	3.1	25:07	8:02
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	47.57%	More
800m	3:48	7:38	52.81%	More
1km	4:47	7:42	54.62%	More
Mile	7:50	7:50	56.56%	More
5k	24:55	8:01	60.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	58.70
5km	25:05	8:04	60.16
5M	41:33	8:19	59.22
10km	52:19	8:25	58.77
10M	1:26:37	8:40	58.72
Half	1:55:20	8:48	57.93
20M	3:00:36	9:02	58.62
Mara	4:00:27	9:11	58.71

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