Mon 5th Jun 2023 at 10:24am by Steve Shaughnessy

Run > General

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Time
33:52
Miles
4.04
Min/mi
8:23
Pacing
70%
WAVA
65.56
Stride(cm)
124
Cals
399
Cadence
155
BPM
119
%MHR
69.5
B/mi
997
Asc(m)
178
Hillscore
13
Surface
Road

Notes & Comments

Split Summary
===
1) 1mi - 8:35(8:35/mi) 108/122bpm [927b/mi] 99cal
2) 1mi - 8:38(8:38/mi) 120/128bpm [1036b/mi] 105cal
3) 1mi - 8:06(8:06/mi) 121/132bpm [981b/mi] 90cal
4) 1mi - 8:16(8:16/mi) 129/140bpm [1067b/mi] 102cal
5) 0.04mi - 16(6:32/mi) 128/129bpm [836b/mi] 3cal

8:35 8:38 8:06 8:16 16

Pace

37%

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	1:54	1:54 +55	15:12	79 60-93	1200	154 82-164	1/5
0.25	3:08	1:14 +10	9:52	101 86-113	996	156 152-160	6/3
0.38	4:16	1:08	9:01	112 110-114	1010	152 146-156	4/7
0.50	5:25	1:09 +5	9:14	110 104-114	1015	154 150-156	1/10
0.63	6:32	1:07	8:58	112 107-116	1005	153 152-158	17/2
0.75	7:39	1:07	8:58	118 116-120	1059	152 150-154	5/8
0.88	8:42	1:02	8:19	118 115-121	982	154 148-158	9/3
1.00	9:43	1:01	8:11	116 114-121	949	155 152-160	5/6
1.13	10:49	1:06	8:50	121 113-125	1069	153 148-158	5/3
1.25	11:52	1:03	8:21	122 119-124	1019	155 154-156	7/8
1.38	13:00	1:08	9:03	125 122-127	1131	153 152-156	8/3
1.50	14:05	1:05	8:43	119 115-123	1037	153 150-154	9/8
1.63	15:10	1:04	8:35	113 111-115	970	154 150-162	5/8
1.75	16:15	1:05	8:44	121 117-127	1056	153 150-156	8/7
1.88	17:19	1:04	8:34	123 122-127	1054	153 148-154	0/4
2.00	18:21	1:02	8:15	121 119-122	999	156 154-160	6/3
2.13	20:24	2:03 +1:09	16:22	116 104-128	1898	158 154-164	10/9
2.25	21:55	1:31 +22	12:04	111 104-121	1340	156 154-158	6/4
2.38	22:57	1:02	8:20	124 121-128	1033	154 150-158	13/0
2.50	24:28	1:31 +28	12:09	129 122-132	1568	154 152-158	9/4
2.63	25:24	56	7:25	120 117-125	890	157 154-166	0/21
2.75	26:20	57	7:33	124 119-127	937	156 154-158	0/10
2.88	27:17	56	7:31	126 124-128	947	156 152-160	11/0
3.00	28:45	1:28 +19	11:45	122 114-126	1434	155 150-160	8/8
3.13	29:50	1:05	8:43	131 126-134	1143	153 150-156	9/8
3.25	31:08	1:17 +17	10:18	123 116-133	1267	157 152-164	2/9
3.38	32:10	1:03	8:22	124 119-128	1038	154 150-160	7/6
3.50	33:12	1:02	8:16	132 128-136	1091	154 152-160	14/0
3.63	34:22	1:09	9:14	138 136-140	1274	154 148-156	6/18
3.75	36:00	1:38 +41	13:07	127 115-140	1665	158 154-162	9/0
3.88	37:14	1:14 +10	9:51	126 123-128	1241	158 150-162	7/9
4.00	38:40	1:26 +31	11:25	129 123-136	1474	160 154-166	11/6
4.04	38:57	17	6:57	128 127-129	890	161 158-164	0/5

Heart

119/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 178m, Range 37m, Flat prediction 31:53

Elevation Graph

Biggest Climbs (m)	Min/mi
22 7.1%	8:59
20 5.7%	8:23
16 9.6%	9:14
15 7.3%	13:08
14 7.1%	8:26
13 7.1%	11:41
See your biggest climbs

Cadence

155 (166 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.8	154	4	33:36	9:34
Walk	0.6	85	0	16	28:59
Still	0.3	-	-	8	-
Pause	11.3	-	-	4:57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	50.87%	More
800m	4:10	8:24	53.55%	More
1km	5:16	8:29	55.22%	More
Mile	8:34	8:34	57.80%	More
5k	28:44	9:15	58.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	64.31
5km	25:38	8:15	65.91
5M	42:28	8:30	65.21
10km	53:29	8:36	64.86
10M	1:28:36	8:52	64.95
Half	1:58:00	9:00	64.15
20M	3:04:52	9:15	64.88
Mara	4:06:13	9:24	64.96

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