Mon 25th Mar 2024 at 3:09pm by Nicola1106

Run > General

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Time
3:19:06
Miles
23.01
Min/mi
8:39
Pacing
61%
WAVA
61.57
Stride(cm)
104
Cals
1616
Cadence
179
BPM
159
%MHR
82.8
B/mi
1376
Asc(m)
736
Hillscore
3
Surface
Road

Notes & Comments

1) 1mi - 7:44(7:44/mi) 168/184bpm [1300b/mi] 96cal 7.75/8.5mph
2) 1mi - 7:53(7:53/mi) 170/177bpm [1341b/mi] 99cal 7.61/8.62mph
3) 1mi - 8:06(8:06/mi) 179/193bpm [1449b/mi] 106cal 7.41/7.76mph
4) 1mi - 8:07(8:07/mi) 179/187bpm [1453b/mi] 106cal 7.39/7.83mph
5) 1mi - 8:28(8:28/mi) 182/190bpm [1542b/mi] 113cal 7.08/8.16mph
6) 1mi - 7:59(7:59/mi) 182/188bpm [1453b/mi] 106cal 7.52/7.85mph
7) 1mi - 8:03(8:03/mi) 168/187bpm [1352b/mi] 74cal 7.46/7.72mph
8) 1mi - 7:59(7:59/mi) 150/157bpm [1198b/mi] 30cal 7.51/7.78mph
9) 0.5mi - 4:09(8:19/mi) 150/156bpm [1247b/mi] 16cal 7.22/7.64mph
10) 1mi - 9:02(9:02/mi) 141/152bpm [1273b/mi] 24cal 6.65/7.01mph
11) 1mi - 9:08(9:08/mi) 139/144bpm [1269b/mi] 24cal 6.57/6.93mph
12) 1mi - 9:07(9:07/mi) 141/148bpm [1286b/mi] 29cal 6.58/6.97mph
13) 1mi - 9:37(9:37/mi) 137/146bpm [1318b/mi] 29cal 6.24/7.51mph
14) 1mi - 8:49(8:49/mi) 136/141bpm [1198b/mi] 26cal 6.81/7.43mph
15) 1mi - 8:52(8:52/mi) 162/184bpm [1437b/mi] 94cal 6.76/7.47mph
16) 1mi - 8:54(8:54/mi) 160/168bpm [1425b/mi] 87cal 6.74/7.06mph
17) 1mi - 9:00(9:00/mi) 156/161bpm [1403b/mi] 73cal 6.67/6.99mph
18) 1mi - 8:54(8:54/mi) 157/163bpm [1396b/mi] 71cal 6.75/7.35mph
19) 1mi - 9:03(9:03/mi) 154/177bpm [1394b/mi] 59cal 6.63/7.14mph
20) 1mi - 9:07(9:07/mi) 166/177bpm [1514b/mi] 100cal 6.58/7.87mph
21) 1mi - 8:43(8:43/mi) 164/169bpm [1430b/mi] 85cal 6.88/7.62mph
22) 1mi - 9:24(9:24/mi) 161/171bpm [1513b/mi] 75cal 6.38/6.93mph
23) 1mi - 9:07(9:07/mi) 160/169bpm [1458b/mi] 69cal 6.59/7.16mph
24) 0.5mi - 3:43(7:27/mi) 158/164bpm [1176b/mi] 24cal 8.06/9.04mph
25) 0.01mi - 8(13:22/mi) 159/160bpm [2126b/mi] 1cal 4.49/7.95mph

7:44 7:53 8:06 8:07 8:28 7:59 8:03 7:59 4:09 9:02 9:08 9:07 9:37 8:49 8:52 8:54 9:00 8:54 9:03 9:07 8:43 9:24 9:07 3:43 8

Pace

48%

19%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	7:44	7:44	7:44	167 120-183	1292	172 32-180	39/26
2.00	15:37	7:53	7:53	170 164-177	1341	179 170-182	42/49
3.00	23:43	8:06	8:06	179 166-192	1448	180 174-184	35/34
4.00	31:50	8:07	8:07	179 173-186	1453	181 176-184	42/48
5.00	40:18	8:28	8:28	183 176-190	1550	180 170-186	43/42
6.00	48:17	7:59	7:59	182 177-188	1453	183 176-186	52/46
7.00	56:20	8:03	8:03	167 145-186	1344	183 180-188	37/37
8.00	1:04:19	7:59	7:59	150 144-155	1198	183 174-186	37/56
9.00	1:12:53	8:33	8:33	145 135-155	1240	180 168-186	40/50
10.00	1:22:08	9:15	9:15	140 135-149	1295	180 170-186	48/41
11.00	1:31:15	9:07	9:07	139 135-143	1268	181 170-186	63/51
12.00	1:41:46	10:31 +1:36	10:31	137 101-148	1441	180 168-184	63/67
13.00	1:51:28	9:42	9:42	136 117-146	1318	174 82-186	74/71
14.00	2:00:18	8:50	8:50	153 129-184	1353	178 162-188	65/46
15.00	2:09:08	8:49	8:49	161 155-166	1421	179 168-184	78/87
16.00	2:18:03	8:55	8:55	157 145-168	1400	180 168-186	58/59
17.00	2:27:04	9:02	9:02	156 152-160	1408	180 172-188	51/35
18.00	2:40:35	13:31 +4:40	13:31	154 109-166	2082	176 118-186	35/50
19.00	2:49:54	9:18	9:18	161 145-177	1498	173 164-178	45/34
20.00	2:58:39	8:46	8:46	166 160-171	1454	179 172-184	51/71
21.00	3:07:38	8:59	8:59	161 155-167	1447	181 168-184	32/30
22.00	3:16:58	9:20	9:20	163 157-171	1521	178 170-184	52/36
23.00	3:25:52	8:53 +38	8:53	158 139-163	1404	178 104-184	62/58
23.01	3:26:06	14 +6	23:14	159 159-159	3695	178 178-178	0/0

Heart

159/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 736m, Range 51m, Flat prediction 3:19:27

Elevation Graph

Biggest Climbs (m)	Min/mi
12 9.8%	7:35
11 5.2%	7:50
10 4.6%	7:27
See your biggest climbs

Cadence

179 (188 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.6	179	23	3:19:01	8:44
Walk	2.6	91	0	5:29	2:16:24
Pause	0.8	-	-	1:36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	51.03%	More
800m	3:44	7:30	53.43%	More
1km	4:41	7:31	55.52%	More
Mile	7:36	7:36	58.15%	More
5k	24:35	7:55	62.78%	More
5 miles	40:18	8:04	62.47%	More
10k	49:59	8:03	63.06%	More
10 miles	1:22:08	8:13	63.05%	More
Half	1:52:20	8:34	60.55%	More
20 miles	2:58:39	8:56	59.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:10	7:10	61.62
5km	23:50	7:40	64.74
5M	39:29	7:54	63.76
10km	49:42	8:00	63.41
10M	1:22:18	8:14	62.93
Half	1:49:35	8:22	61.64
20M	2:51:36	8:35	61.76
Mara	3:48:29	8:43	61.32

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