Wed 7th Jun 2023 at 7:45pm by jdc

Run > Race

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Time
44:00
Miles
4.93
Min/mi
8:55
Pacing
91%
WAVA
67.79
Stride(cm)
100
Cals
428
Cadence
180
BPM
168
%MHR
98.3
B/mi
1500
Asc(m)
358
Hillscore
20
Surface
Road

Notes & Comments

Split Summary
===
1) 1mi - 8:44(8:44/mi) 147/165bpm [1283b/mi] 73cal 6.88/7.47mph
2) 1mi - 9:18(9:18/mi) 165/182bpm [1534b/mi] 88cal 6.45/7.01mph
3) 1mi - 8:41(8:41/mi) 175/183bpm [1519b/mi] 87cal 6.91/7.6mph
4) 1mi - 9:05(9:05/mi) 179/189bpm [1627b/mi] 93cal 6.6/7.47mph
5) 0.93mi - 8:12(8:51/mi) 183/192bpm [1620b/mi] 87cal 6.78/7.33mph

Sphinx summer 5. Wasn’t looking forward to this tonight, but actually had a good run and enjoyed it. Started a bit slower for a change and by the second lap I was picking people off. Overall very happy tonight.

8:44 9:18 8:41 9:05 8:12

Pace

14%

45%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:15	2:15	9:01	121 75-150	1091	174 118-184	8/1
0.50	4:33	2:18	9:12	151 145-162	1389	178 176-182	13/27
0.75	6:33	2:00	8:00	156 151-163	1247	182 180-184	13/28
1.00	8:43	2:10	8:40	158 153-165	1370	180 176-184	10/17
1.25	11:04	2:21	9:25	151 146-164	1422	177 174-182	27/9
1.50	13:23	2:18	9:13	163 149-176	1501	181 178-186	43/35
1.75	15:40	2:18	9:11	175 170-182	1606	181 176-188	7/17
2.00	18:02	2:22	9:27	174 168-179	1644	178 174-184	35/27
2.25	20:10	2:08	8:34	171 168-175	1464	182 176-186	28/17
2.50	22:27	2:17	9:08	176 170-181	1608	180 176-184	16/26
2.75	24:33	2:06	8:23	175 170-179	1467	184 182-186	19/6
3.00	26:42	2:09	8:35	176 173-179	1511	183 180-184	32/42
3.25	28:48	2:06	8:23	177 174-179	1485	182 178-184	29/30
3.50	31:04	2:16	9:06	175 171-180	1592	174 172-178	11/23
3.75	33:28	2:23	9:34	181 175-189	1730	174 170-176	37/21
4.00	35:49	2:21	9:26	181 173-186	1706	182 176-186	24/20
4.25	38:03	2:14	8:57	183 180-187	1639	183 182-186	20/15
4.50	40:21	2:17	9:10	184 180-189	1686	182 176-184	18/22
4.75	42:30	2:09	8:37	183 181-187	1578	184 182-188	18/24
4.93	44:00	1:30	8:28	186 181-191	1576	184 182-190	7/7

Heart

168/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 358m, Range 56m, Flat prediction 44:00

Elevation Graph

Biggest Climbs (m)	Min/mi
26 22.5%	9:09
26 21.1%	8:11
25 10.0%	9:50
23 9.3%	8:15
21 13.7%	9:23
13 9.4%	9:14
See your biggest climbs

Cadence

180 (190 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	180	4.9	43:48	8:55
Walk	0.4	118	0	11	16:24
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	54.53%	More
800m	4:03	8:09	60.04%	More
1km	5:12	8:23	60.55%	More
Mile	8:30	8:30	62.24%	More
5k	27:24	8:49	67.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:07	8:07	65.22
5km	26:58	8:41	68.59
5M	44:40	8:56	67.78
10km	56:14	9:03	67.51
10M	1:33:07	9:19	67.41
Half	2:03:59	9:28	66.25
20M	3:14:09	9:42	66.88
Mara	4:18:29	9:52	66.74

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