Wed 17th May 2023 at 4:26pm by Night-owl

Run > General

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Time
40:00
Miles
3.25
Min/mi
12:18
Pacing
77%
WAVA
45.12
Stride(cm)
79
Cals
337
Cadence
165
BPM
129
%MHR
67.6
B/mi
1590
Asc(m)
134
Hillscore
1
Surface
Road

Notes & Comments

2 comments

Tough one today
Tired from night shift not fully rested
B12 injection on Friday

3rd 8 min section partly uphill

Split Summary
===
1) 0.1mi - 2:00(20:20/mi) 81/91bpm [1647b/mi] 6cal 2.95/3.38mph

2) 0.7mi - 8:00(11:26/mi) 120/127bpm [1372b/mi] 64cal 5.25/6.01mph
3) 0.05mi - 1:00(19:07/mi) 117/124bpm [2236b/mi] 7cal 3.14/5.51mph

4) 0.74mi - 8:00(10:49/mi) 129/138bpm [1395b/mi] 69cal 5.55/6.18mph
5) 0.05mi - 1:00(19:19/mi) 131/137bpm [2530b/mi] 8cal 3.11/5.68mph

6) 0.7mi - 8:00(11:24/mi) 144/155bpm [1642b/mi] 77cal 5.26/6.16mph
7) 0.04mi - 1:00(22:41/mi) 139/149bpm [3153b/mi] 9cal 2.64/5.57mph

8) 0.73mi - 8:00(10:58/mi) 146/154bpm [1601b/mi] 78cal 5.47/5.89mph
9) 0.05mi - 1:00(19:40/mi) 142/154bpm [2793b/mi] 9cal 3.05/5.38mph
10) 0.08mi - 2:00(24:46/mi) 120/129bpm [2972b/mi] 10cal 2.42/3.05mph

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

	Mrs Jigs (Luverlylegs) Well done Owlie 👏🏻
	Night-owl Thank you

Pace

22%

25%

52%

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	18:52	83 76-92	1567	130 118-176	1/4
0.25	3:47	1:25	11:20	115 95-123	1303	174 170-178	14/4
0.38	5:14	1:28	11:44	121 119-123	1419	172 168-174	3/3
0.50	6:40	1:26	11:28	125 123-127	1433	173 170-176	1/7
0.63	8:08	1:28	11:42	125 123-126	1462	169 146-176	7/7
0.75	9:31	1:22	10:59	123 122-125	1352	176 174-178	5/9
0.88	11:14	1:44	13:50	113 96-124	1563	154 114-178	2/8
1.00	12:34	1:19	10:36	118 103-125	1250	177 174-178	15/5
1.13	13:54	1:20	10:39	131 129-134	1394	177 176-178	1/6
1.25	15:20	1:26	11:27	133 130-135	1523	173 168-176	6/3
1.38	16:41	1:22	10:54	133 131-136	1449	174 172-176	9/14
1.50	18:02	1:20	10:43	135 133-138	1446	176 172-178	10/15
1.63	19:42	1:40	13:22	134 126-136	1792	155 114-178	9/11
1.75	21:08	1:27	11:33	123 108-140	1420	163 120-178	17/7
1.88	22:41	1:32	12:19	142 139-144	1750	167 88-178	4/16
2.00	24:12	1:31	12:07	148 143-152	1794	175 170-178	13/2
2.13	25:37	1:25	11:21	152 151-155	1724	175 170-178	7/4
2.25	27:00	1:23	11:05	149 147-151	1650	177 174-178	7/5
2.38	28:47	1:47	14:18	143 129-149	2046	151 112-178	7/6
2.50	30:15	1:28	11:40	129 116-142	1505	169 116-178	8/5
2.63	31:39	1:25	11:18	143 140-145	1615	170 138-180	5/6
2.75	32:59	1:19	10:35	150 147-151	1587	177 176-180	9/4
2.88	34:22	1:23	11:04	149 147-150	1650	177 176-180	2/12
3.00	35:43	1:21	10:46	149 147-151	1603	176 172-178	18/16
3.13	37:09	1:26	11:31	153 151-154	1761	170 118-180	5/3
3.25	40:01	2:52	23:07	127 112-148	2936	118 114-124	4/3

Heart

129/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 134m, Range 32m, Flat prediction 40:07

Elevation Graph

Biggest Climbs (m)	Min/mi
11 6.4%	11:13
See your biggest climbs

Cadence

165 (180 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.8	175	2.9	32:21	11:12
Walk	19.2	120	0.4	7:40	21:08

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:37	10:30	38.58%	More
800m	5:23	10:50	41.38%	More
1km	6:43	10:49	43.18%	More
Mile	11:13	11:13	43.98%	More
5k	36:46	11:50	46.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:54	10:54	45.26
5km	38:04	12:15	45.28
5M	1:04:19	12:52	43.78
10km	1:21:44	13:09	43.15
10M	2:18:07	13:49	42.13
Half	3:06:01	14:12	40.89
20M	4:56:36	14:50	40.41
Mara	6:39:28	15:15	39.79

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