Mon 29th Apr 2024 at 7:39pm by Poncho

Run > General

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Time
37:24
Miles
4.02
Min/mi
9:18
Pacing
85.4%
WAVA
52.18
Stride(cm)
112
Cals
503
Cadence
155
BPM
149
B/mi
1386
Asc(m)
19
Surface
Road

Notes & Comments

1) 1mi - 9:45(9:45/mi) 135/155bpm [1316b/mi] 126cal
2) 1mi - 9:34(9:34/mi) 152/158bpm [1455b/mi] 128cal
3) 1mi - 9:00(9:00/mi) 153/165bpm [1376b/mi] 121cal
4) 1mi - 8:55(8:55/mi) 158/164bpm [1409b/mi] 126cal
5) 0.02mi - 10(6:58/mi) 163/165bpm [1136b/mi] 2cal

9:45 9:34 9:00 8:55 10

Pace

12%

48%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:19	1:19	10:35	104 84-123	1100	161 156-164	1/0
0.25	2:37	1:18	10:24	127 122-135	1320	157 154-160	1/1
0.38	3:49	1:12	9:36	136 133-139	1307	157 154-160	1/0
0.50	4:57	1:08	9:04	139 136-143	1260	158 156-160	0/1
0.63	6:15	1:18 +7	10:24	141 137-143	1466	155 150-158	1/1
0.75	7:27	1:12	9:33	143 140-145	1366	155 154-156	1/0
0.88	8:38	1:11	9:25	145 141-148	1366	156 152-158	1/1
1.00	9:51	1:14	9:49	150 145-155	1472	155 154-158	2/0
1.13	11:01	1:10	9:17	151 150-153	1401	155 154-156	2/2
1.25	12:14	1:14	9:48	152 150-157	1491	154 152-158	2/0
1.38	13:28	1:14	9:52	154 151-157	1520	154 152-156	3/0
1.50	14:41	1:12	9:39	151 148-154	1458	154 152-154	3/0
1.63	15:59	1:18	10:25	153 152-157	1594	153 152-156	2/1
1.75	17:07	1:08	9:05	155 152-157	1407	155 152-158	1/1
1.88	18:27	1:20 +11	10:39	153 150-157	1630	156 154-158	0/1
2.00	19:38	1:11	9:25	152 149-154	1431	155 154-158	0/2
2.13	21:08	1:30 +18	12:01	146 140-150	1753	155 150-158	0/2
2.25	22:40	1:32 +26	12:19	146 143-151	1797	154 116-158	2/1
2.38	23:50	1:10	9:17	153 150-156	1420	155 152-158	0/2
2.50	25:02	1:13	9:41	153 151-155	1482	156 152-158	1/1
2.63	26:10	1:08	9:05	150 147-152	1362	155 154-158	0/2
2.75	27:13	1:03	8:20	157 155-161	1309	157 154-160	0/2
2.88	28:18	1:05	8:41	160 155-165	1389	155 152-158	0/1
3.00	29:22	1:04	8:35	158 154-162	1356	155 154-158	0/1
3.13	30:51	1:29 +19	11:51	154 147-161	1826	151 100-156	1/1
3.25	32:01	1:09	9:15	156 150-159	1442	155 154-158	1/0
3.38	33:30	1:30 +23	11:57	155 151-160	1852	155 152-156	3/1
3.50	34:39	1:09	9:14	160 154-163	1477	154 152-156	4/0
3.63	35:47	1:08	9:01	161 159-164	1452	156 154-158	1/3
3.75	37:03	1:16 +10	10:07	158 154-162	1599	155 154-156	0/3
3.88	38:04	1:01	8:10	159 155-162	1299	155 154-158	0/2
4.00	39:10	1:06	8:49	162 159-164	1428	154 152-156	0/0
4.02	39:21	11	7:44	164 163-165	1270	157 156-158	0/0

Heart

149/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 15m, Flat prediction 37:24

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

155 (164 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.4	155	4	37:31	9:28
Walk	3.4	107	0	1:22	2:39:55
Pause	1.2	-	-	28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:24	40.35%	More
800m	4:18	8:39	46.26%	More
1km	5:29	8:49	47.27%	More
Mile	9:16	9:16	47.47%	More
5k	30:21	9:46	49.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:34	8:34	51.32
5km	28:28	9:10	52.57
5M	47:08	9:26	51.76
10km	59:20	9:33	51.37
10M	1:38:16	9:50	51.30
Half	2:10:50	9:59	50.61
20M	3:24:52	10:15	51.21
Mara	4:32:46	10:25	51.29

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