Mon 8th May 2023 at 1:05pm by Night-owl

Run > General

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Time
45:21
Miles
3.68
Min/mi
12:19
Pacing
78%
WAVA
45.20
Stride(cm)
79
Cals
406
Cadence
165
BPM
140
%MHR
73.5
B/mi
1729
Asc(m)
129
Hillscore
5
Surface
Road

Notes & Comments

2 comments

3 x 10 minutes run 3rd one partly on grass. Added extra bit on to squish bug. It was not far from home 😊

Split Summary
===
1) 0.89mi - 10:00(11:17/mi) 142/151bpm [1602b/mi] 94cal 5.32/6.03mph
2) 0.15mi - 3:00(19:55/mi) 118/148bpm [2351b/mi] 19cal

3.01/5.24mph

3) 0.91mi - 10:00(11:03/mi) 146/154bpm [1613b/mi] 96cal 5.43/5.93mph
4) 0.16mi - 3:00(19:19/mi) 126/152bpm [2435b/mi] 21cal 3.1/5.74mph

5) 0.9mi - 10:00(11:05/mi) 152/159bpm [1686b/mi] 102cal 5.41/5.82mph
6) 0.2mi - 4:00(19:41/mi) 126/155bpm [2481b/mi] 22cal 3.05/5.68mph

7) 0.48mi - 5:21(11:13/mi) 148/158bpm [1661b/mi] 52cal 5.35/5.99mph

10:00 3:00 10:00 3:00 10:00 4:00 5:21

	Ness Excellent
	Night-owl Thank you

Pace

19%

24%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:08	127 95-148	1414	177 172-180	2/2
0.25	2:50	1:26	11:31	140 131-144	1612	177 176-178	4/3
0.38	4:16	1:26	11:26	142 136-151	1623	178 174-180	4/3
0.50	5:39	1:24	11:10	142 139-145	1587	177 174-182	9/5
0.63	7:03	1:23	11:07	144 142-145	1602	177 174-178	15/17
0.75	8:29	1:26	11:28	146 145-147	1675	176 174-178	9/9
0.88	9:54	1:25	11:17	147 145-149	1660	178 176-180	5/8
1.00	12:15	2:21	18:49	125 106-147	2353	123 112-178	9/2
1.13	14:00	1:45	14:03	125 98-150	1757	161 118-182	7/3
1.25	15:24	1:24	11:14	144 139-146	1618	179 178-180	1/6
1.38	16:48	1:23	11:06	147 145-149	1632	178 176-180	2/9
1.50	18:08	1:21	10:46	148 146-153	1593	178 176-180	12/7
1.63	19:27	1:18	10:25	146 145-147	1522	180 176-184	9/9
1.75	21:00	1:33	12:25	147 142-153	1826	165 86-180	8/3
1.88	22:18	1:18	10:24	152 151-153	1580	181 178-184	4/9
2.00	24:08	1:50	14:40	136 115-152	1994	133 108-184	9/7
2.13	26:17	2:09	17:14	123 110-135	2121	138 112-174	1/3
2.25	27:44	1:27	11:34	146 129-154	1689	173 162-178	5/5
2.38	29:14	1:30	12:02	156 154-159	1876	174 170-180	5/1
2.50	30:37	1:23	11:03	153 152-155	1692	177 162-180	4/6
2.63	32:00	1:23	11:02	154 152-156	1700	178 176-180	3/5
2.75	33:22	1:22	10:58	155 154-156	1699	177 176-178	2/11
2.88	34:43	1:21	10:47	154 154-155	1660	179 176-180	13/3
3.00	36:03	1:20	10:38	156 154-157	1660	180 178-180	4/8
3.13	38:32	2:29	19:53	130 116-151	2585	119 112-124	3/2
3.25	40:36	2:04 +7	16:34	125 117-132	2070	147 114-178	4/5
3.38	42:04	1:28	11:45	146 135-151	1715	179 176-180	6/12
3.50	43:28	1:24	11:12	151 148-153	1692	177 164-182	13/5
3.63	44:54	1:26	11:30	155 152-156	1781	180 178-182	9/14
3.68	45:29	35	10:52	156 155-158	1696	178 178-180	2/2

Heart

140/159max

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BPM
WHR
MHR
Bands
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Elevation

Asc 129m, Range 22m, Flat prediction 45:22

Elevation Graph

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Biggest Climbs (m)	Min/mi
15 10.0%	11:09
12 4.1%	10:49
11 7.0%	17:47
10 7.0%	10:31
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Cadence

165 (184 max) Stride Length: 79cm Run: 79.2% Walk: 20.8%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:37	10:32	38.45%	More
800m	5:23	10:49	41.46%	More
1km	6:46	10:53	42.94%	More
Mile	11:51	11:51	41.64%	More
5k	38:08	12:16	45.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:47	10:47	45.75
5km	37:38	12:07	45.80
5M	1:03:35	12:43	44.29
10km	1:20:48	13:00	43.65
10M	2:16:33	13:39	42.62
Half	3:03:54	14:02	41.36
20M	4:53:13	14:40	40.88
Mara	6:34:54	15:04	40.25

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