Wed 3rd May 2023 at 4:47pm by Night-owl

Run > General

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Time
40:00
Miles
3.12
Min/mi
12:49
Pacing
80%
WAVA
43.27
Stride(cm)
76
Cals
306
Cadence
166
BPM
126
%MHR
66
B/mi
1615
Asc(m)
128
Hillscore
6
Surface
Road

Notes & Comments

2 min walk

4 x 8min run, 1 min walk
2 min walk

RHR 69 higher than yesterday tough night shift not enough sleep not as far as last Wednesday but pleasantly surprised i managed 5km

Split Summary
===
1) 0.1mi - 2:00(20:55/mi) 88/95bpm [1841b/mi] 7cal 2.87/3.17mph

2) 0.67mi - 8:00(12:01/mi) 121/132bpm [1453b/mi] 62cal 5/5.34mph
3) 0.05mi - 1:00(20:25/mi) 121/131bpm [2470b/mi] 7cal 2.94/4.78mph

4) 0.67mi - 8:00(12:00/mi) 130/141bpm [1560b/mi] 67cal 5/5.3mph
5) 0.05mi - 1:00(21:43/mi) 124/133bpm [2693b/mi] 7cal 2.76/5.01mph

6) 0.7mi - 8:00(11:27/mi) 133/141bpm [1522b/mi] 67cal 5.24/5.57mph
7) 0.05mi - 1:00(19:14/mi) 129/139bpm [2482b/mi] 8cal 3.12/5.55mph

8) 0.7mi - 8:00(11:27/mi) 137/145bpm [1569b/mi] 69cal 5.24/5.55mph
9) 0.05mi - 1:00(19:35/mi) 130/145bpm [2546b/mi] 7cal 3.06/5.38mph

10) 0.09mi - 2:00(21:35/mi) 106/114bpm [2288b/mi] 5cal 2.78/2.92mph

2:00 8:00 1:00 8:00 1:00 8:00 1:00 8:00 1:00 2:00

Pace

28%

54%

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	2:22	2:22	18:57	91 78-113	1725	137 112-174	5/3
0.25	3:48	1:26	11:24	121 112-131	1380	176 170-178	2/5
0.38	5:17	1:30	11:57	118 115-121	1410	176 172-180	3/4
0.50	6:46	1:29	11:53	120 116-122	1425	175 174-178	2/9
0.63	8:18	1:32	12:13	126 123-131	1540	174 172-178	8/11
0.75	9:51	1:33	12:25	130 129-130	1614	174 170-176	11/10
0.88	11:42	1:51	14:48	117 100-131	1731	161 112-178	13/12
1.00	13:15	1:32	12:19	129 125-132	1589	175 174-180	10/0
1.13	14:44	1:29	11:54	134 129-141	1594	174 172-176	6/15
1.25	16:15	1:31	12:07	133 130-135	1611	173 170-176	4/6
1.38	17:46	1:31	12:08	133 132-135	1614	173 170-176	14/5
1.50	19:30	1:45	13:56	132 123-137	1840	160 108-176	14/10
1.63	21:11	1:41	13:30	117 103-131	1580	162 110-178	2/7
1.75	22:37	1:26	11:28	133 130-136	1525	176 174-178	3/4
1.88	24:02	1:24	11:14	134 131-137	1505	177 174-182	15/8
2.00	25:30	1:28	11:43	137 135-139	1606	175 172-176	1/10
2.13	26:54	1:25	11:16	138 136-139	1555	177 174-182	12/10
2.25	28:34	1:40	13:21	135 127-141	1803	156 116-180	8/8
2.38	30:08	1:33	12:26	124 112-135	1543	166 124-182	5/4
2.50	31:32	1:25	11:19	138 136-142	1561	177 174-178	3/5
2.63	33:03	1:31	12:06	136 133-139	1644	175 172-176	3/3
2.75	34:27	1:24	11:12	138 137-139	1546	175 174-178	6/6
2.88	35:52	1:25	11:20	140 138-141	1588	176 174-178	10/7
3.00	37:30	1:38	13:05	140 129-145	1832	155 102-178	8/11
3.12	40:00	2:30	21:17	110 102-124	2341	113 108-124	11/7

Heart

126/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 128m, Range 26m, Flat prediction 40:33

Elevation Graph

Biggest Climbs (m)	Min/mi
13 9.1%	12:13
12 8.8%	11:11
12 7.1%	11:44
11 10.5%	11:05
10 6.7%	12:18
See your biggest climbs

Cadence

166 (182 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.3	175	2.8	32:32	11:47
Walk	18.7	115	0.4	7:28	20:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:46	11:09	36.30%	More
800m	5:39	11:22	39.44%	More
1km	7:04	11:22	41.09%	More
Mile	11:45	11:45	41.97%	More
5k	39:52	12:50	43.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:24	11:24	43.27
5km	39:49	12:49	43.29
5M	1:07:17	13:27	41.85
10km	1:25:30	13:46	41.25
10M	2:24:29	14:27	40.28
Half	3:14:35	14:51	39.09
20M	5:10:15	15:31	38.64
Mara	6:57:51	15:57	38.04

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