Sun 24th Mar 2024 at 8:16am by denisef

Run > Warm Down

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Time
14:39
Miles
1.00
Min/mi
14:39
Pacing
95%
WAVA
29.01
Stride(cm)
78
Cals
157
Cadence
141
BPM
158
%MHR
92.3
B/mi
2313
Asc(m)
38
Surface
Road

Notes & Comments

1) 1mi - 14:36(14:36/mi) 158/174bpm [2306b/mi] 157cal 4.11/4.53mph
2) 0mi - 4(12:38/mi) 164/165bpm [2071b/mi] 4.75/4.19mph

A shorter warm down this week but overall a longer run. Warm down felt easier than last weeks.

14:36 4

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	56	56	15:01	156 126-174	2343	145 140-152	0/2
0.13	1:53	57	15:15	161 154-172	2455	142 138-146	0/3
0.19	2:50	57	15:09	165 162-169	2501	140 138-142	0/2
0.25	3:49	59	15:44	154 142-164	2422	140 136-142	1/4
0.31	4:44	54	14:29	160 153-165	2316	141 140-144	2/0
0.38	5:38	54	14:23	158 152-165	2272	140 134-142	1/0
0.44	6:31	53	14:14	158 151-163	2249	140 138-144	0/2
0.50	7:23	52	13:57	158 152-164	2205	142 138-144	10/1
0.56	8:16	53	14:04	152 149-156	2139	138 138-140	0/4
0.63	9:12	56	14:59	144 140-149	2157	138 134-142	2/4
0.69	10:07	55	14:40	154 151-157	2259	138 134-142	7/8
0.75	11:06	59	15:42	161 151-167	2529	141 140-144	3/4
0.81	11:55	49	13:10	160 158-163	2107	142 140-144	2/5
0.88	12:45	50	13:19	163 161-164	2170	143 140-144	7/6
0.94	13:41	55	14:46	157 150-164	2318	139 138-142	7/14
1.00	14:35	55	14:35	164 155-174	2392	141 138-144	5/6
1.00	14:39	4	13:08	164 164-164	2153	142 142-142	0/0

Heart

158/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 19m, Flat prediction 14:39

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

141 (152 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	42.6	143	0.4	6:15	14:14
Walk	57.3	138	0.6	8:23	14:50
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:27	13:52	23.02%	More
800m	7:05	14:15	26.66%	More
1km	8:51	14:15	27.81%	More
Mile	14:33	14:33	28.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	14:39	14:39	28.78
5km	48:43	15:41	30.24
5M	1:20:41	16:08	29.54
10km	1:41:35	16:21	29.25
10M	2:48:12	16:49	29.13
Half	3:43:57	17:06	28.59
20M	5:50:42	17:32	28.79
Mara	7:46:55	17:49	28.69

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