Wed 17th Apr 2024 at 7:28am by Southern Exile

Run > General

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Time
45:00
Miles
5.23
Min/mi
8:36
Pacing
90.4%
WAVA
54.04
Stride(cm)
103
Cals
589
Watts
310
Cadence
182
BPM
133
%MHR
74
B/mi
1145
Asc(m)
71
Hillscore
5
Surface
Road

Notes & Comments

1) 0.6mi - 5:47(9:38/mi) 123/136bpm [1185b/mi] 70cal 311/401W
2) 0.6mi - 5:36(9:20/mi) 134/139bpm [1251b/mi] 74cal 313/388W
3) 0.6mi - 5:16(8:47/mi) 133/141bpm [1169b/mi] 71cal 306/395W
4) 0.6mi - 5:01(8:21/mi) 129/134bpm [1078b/mi] 63cal 293/339W
5) 0.6mi - 5:00(8:19/mi) 133/143bpm [1107b/mi] 66cal 319/442W
6) 0.6mi - 4:50(8:04/mi) 139/144bpm [1121b/mi] 66cal 314/377W
7) 0.6mi - 4:56(8:13/mi) 137/142bpm [1125b/mi] 66cal 313/344W
8) 0.6mi - 4:54(8:09/mi) 137/141bpm [1117b/mi] 65cal 310/366W
9) 0.43mi - 3:41(8:34/mi) 135/141bpm [1156b/mi] 48cal 300/448W

5:47 5:36 5:16 5:01 5:00 4:50 4:56 4:54 3:41

Pace

25%

64%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:26	2:26	9:43	116 79-126	1127	176 122-184	299 114-382	9/1
0.50	4:52	2:26	9:45	126 117-134	1229	181 174-186	323 259-397	9/1
0.75	7:09	2:17	9:08	135 129-138	1232	184 170-188	356 314-401	14/0
1.00	9:33	2:24	9:38	132 124-138	1271	180 84-186	307 63-388	8/4
1.25	11:49	2:16	9:02	136 131-141	1229	183 178-188	307 255-375	9/3
1.50	14:03	2:14	8:55	134 128-141	1196	180 172-184	304 261-357	9/1
1.75	16:16	2:13	8:52	130 125-135	1153	181 172-184	298 242-395	3/5
2.00	18:25	2:09	8:36	128 124-134	1101	182 174-188	288 115-335	4/4
2.25	20:28	2:03	8:10	129 124-133	1054	183 180-186	302 262-339	0/9
2.50	22:29	2:02	8:06	128 125-132	1038	182 178-186	295 268-337	0/8
2.75	24:39	2:10	8:40	134 129-141	1161	183 172-192	319 199-442	9/10
3.00	26:40	2:01	8:05	135 127-143	1091	184 180-188	329 285-387	1/6
3.25	28:42	2:02	8:08	142 138-144	1155	184 180-188	329 303-377	8/2
3.50	30:43	2:01	8:03	138 136-141	1112	184 180-188	305 283-322	3/5
3.75	32:43	2:00	7:58	135 133-138	1076	183 178-188	312 275-344	0/6
4.00	34:51	2:08	8:33	137 131-142	1171	184 176-188	308 132-334	3/4
4.25	36:50	1:59	7:58	139 136-141	1106	184 180-186	314 304-325	1/4
4.50	38:52	2:01	8:05	138 136-139	1116	183 180-188	309 296-326	1/4
4.75	40:52	2:00	8:02	137 134-141	1099	183 180-192	307 278-331	2/6
5.00	43:08	2:16	9:04	138 134-141	1250	182 170-190	303 129-448	7/8
5.23	45:01	1:53	8:13	132 129-136	1085	182 174-188	303 236-405	2/8

Heart

133/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 71m, Range 49m, Flat prediction 43:59

Elevation Graph

Biggest Climbs (m)	Min/mi
35 2.7%	9:29
10 3.1%	9:06
See your biggest climbs

Power

310W (448 max)

Power Graph

Power Bands

Cadence

182 (192 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	182	5.2	44:47	8:35
Walk	0.4	111	0	10	19:25
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:52	41.40%	More
800m	3:57	7:58	47.72%	More
1km	4:57	7:59	49.67%	More
Mile	8:02	8:02	52.18%	More
5k	25:32	8:13	55.86%	More
5 miles	42:46	8:33	54.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:47	7:47	53.89
5km	25:55	8:21	55.05
5M	42:54	8:35	54.11
10km	54:01	8:42	53.64
10M	1:29:27	8:57	53.52
Half	1:59:06	9:05	52.76
20M	3:06:30	9:20	53.39
Mara	4:08:19	9:29	53.47

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