Sat 20th May 2023 at 10:04am by Night-owl

Run > General

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Time
45:00
Miles
3.44
Min/mi
13:05
Pacing
72%
WAVA
42.55
Stride(cm)
76
Cals
342
Cadence
162
BPM
128
%MHR
67.1
B/mi
1676
Asc(m)
134
Hillscore
6
Surface
Road

Notes & Comments

Plan
5 minutes walk
20 minutes run

5 minutes walk
10 minutes run

5 minutes walk

Feeling tired yesterday was a mammoth day at work delivery wise and not enough bodies to do it

Overall ok kept trying to slow the pace

Nice weather

Split Summary
===
1) 0.25mi - 5:00(20:04/mi) 95/97bpm [1906b/mi] 24cal 2.99/3.28mph

2) 1mi - 11:13(11:13/mi) 127/137bpm [1425b/mi] 97cal 5.35/5.91mph
3) 0.79mi - 8:47(11:11/mi) 139/145bpm [1554b/mi] 83cal 5.37/6.26mph

4) 0.25mi - 5:00(19:44/mi) 112/146bpm [2211b/mi] 24cal 3.04/5.49mph

5) 0.91mi - 10:00(11:03/mi) 140/148bpm [1547b/mi] 93cal 5.43/5.97mph

D6) 0.25mi - 5:00(20:09/mi) 116/145bpm [2337b/mi] 21cal 2.98/5.13mph

5:00 11:13 8:47 5:00 10:00 5:00

Pace

24%

29%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:37	2:37	20:59	94 91-96	1972	119 114-124	1/19
0.25	5:01	2:24	19:09	95 93-97	1820	121 116-128	8/2
0.38	6:23	1:22	10:58	111 92-123	1218	175 124-180	6/0
0.50	7:49	1:25	11:22	125 122-127	1422	177 172-180	2/3
0.63	9:14	1:25	11:22	128 124-133	1456	178 176-178	4/4
0.75	10:40	1:26	11:28	129 127-131	1480	177 174-178	0/25
0.88	12:04	1:24	11:09	130 127-134	1450	175 174-178	27/1
1.00	13:29	1:25	11:20	133 131-135	1508	176 172-178	4/11
1.13	14:50	1:21	10:52	132 130-135	1434	177 176-178	9/10
1.25	16:14	1:23	11:08	131 130-133	1458	177 176-180	10/10
1.38	17:38	1:25	11:17	135 132-139	1524	176 174-178	8/2
1.50	19:03	1:25	11:18	137 135-141	1549	176 172-178	3/10
1.63	20:26	1:23	11:06	136 134-138	1509	176 172-178	8/4
1.75	21:48	1:22	10:57	139 138-141	1523	177 176-178	8/5
1.88	23:16	1:27	11:39	141 138-143	1644	177 174-180	5/4
2.00	24:38	1:22	10:56	141 138-144	1541	178 176-184	4/4
2.13	26:46	2:08	17:07	131 109-144	2242	134 86-180	2/1
2.25	29:14	2:28	19:47	105 103-108	2076	118 112-124	12/7
2.38	30:54	1:40	13:19	116 103-131	1545	164 122-180	6/5
2.50	32:25	1:31	12:06	137 131-140	1658	177 170-182	11/9
2.63	33:41	1:16	10:10	139 135-144	1412	181 178-184	2/6
2.75	35:04	1:23	11:02	145 143-147	1600	176 174-180	10/6
2.88	36:27	1:23	11:02	145 143-146	1599	176 174-178	6/6
3.00	37:50	1:23	11:02	146 145-147	1612	175 172-176	6/7
3.13	39:15	1:25	11:22	146 145-148	1660	177 174-180	2/14
3.25	41:00	1:45	14:01	139 122-147	1949	148 112-178	10/0
3.38	43:37	2:37	20:54	113 107-119	2362	115 112-118	3/7
3.44	45:00	1:23	20:35	107 105-110	2203	113 108-118	1/3

Heart

128/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 134m, Range 37m, Flat prediction 44:45

Elevation Graph

Biggest Climbs (m)	Min/mi
19 6.3%	11:05
15 4.7%	14:35
15 12.0%	19:36
10 6.6%	10:42
See your biggest climbs

Cadence

162 (184 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.8	176	2.7	30:03	11:09
Walk	33.2	117	0.7	14:57	20:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:30	38.60%	More
800m	5:21	10:46	41.68%	More
1km	6:46	10:54	42.86%	More
Mile	11:08	11:08	44.31%	More
5k	38:00	12:14	45.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:31	11:31	42.83
5km	40:13	12:57	42.86
5M	1:07:58	13:36	41.43
10km	1:26:22	13:54	40.84
10M	2:25:57	14:36	39.87
Half	3:16:34	15:00	38.69
20M	5:13:25	15:40	38.25
Mara	7:02:06	16:07	37.65

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