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Thu 9th May 2024 at 8:49pm by Gooner

Run > General

warm

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Time
34:51
Miles
3.18
Min/mi
10:58
Pacing
85.5%
WAVA
38.93
Stride(cm)
87
Cals
562
Cadence
170
BPM
183
%MHR
94.6
B/mi
2011
Asc(m)
85
Hillscore
2
Surface
Mixed

Notes & Comments

Happy with this as I had to cross 4 stiles and go through a gate, plus some of the track/fields were still quite springy/spongy so when I saw that I was in with a chance of a sub 11 min mile run after 2 miles, I had to give it a go. Minor surgery tomorrow so might be my last run for a couple of weeks but hoping not.

1) 1mi - 10:53(10:53/mi) 164/179bpm [1786b/mi] 160cal
2) 1mi - 11:41(11:41/mi) 190/201bpm [2219b/mi] 192cal
3) 1mi - 10:33(10:33/mi) 196/203bpm [2069b/mi] 180cal
4) 0.18mi - 1:43(9:36/mi) 188/196bpm [1806b/mi] 30cal

10:53 11:41 10:33 1:43

Pace

10%

12%

35%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:33	135 117-151	1289	169 164-186	1/11
0.25	2:29	1:17	10:17	155 151-159	1593	170 166-178	3/7
0.38	3:44	1:16	10:06	161 158-165	1626	169 166-172	0/5
0.50	5:01	1:16	10:10	164 162-166	1668	170 166-174	1/6
0.63	6:24	1:23	11:04	166 160-174	1836	168 158-172	7/3
0.75	7:49	1:25	11:21	176 171-178	1997	167 158-170	2/4
0.88	9:28	1:39	13:15	173 167-178	2291	166 142-172	1/2
1.00	10:53	1:25	11:20	175 173-179	1984	170 166-174	6/2
1.13	12:40	1:47	14:12	177 172-180	2514	161 114-168	8/1
1.25	14:35	1:55	15:22	178 170-193	2735	134 112-170	11/0
1.38	16:01	1:26	11:27	194 191-196	2222	170 166-174	9/1
1.50	17:28	1:27	11:35	196 193-198	2269	171 168-176	1/4
1.63	18:47	1:19	10:33	193 189-195	2036	172 168-174	10/1
1.75	20:06	1:20	10:36	197 192-200	2089	172 170-174	2/12
1.88	21:25	1:18	10:26	198 196-201	2066	173 170-174	5/5
2.00	22:35	1:10	9:24	197 192-199	1851	173 172-176	2/6
2.13	23:46	1:11	9:25	189 187-193	1780	173 170-174	0/10
2.25	25:02	1:16	10:08	193 190-196	1955	174 172-178	1/11
2.38	26:22	1:21	10:44	197 193-201	2116	174 172-176	6/4
2.50	27:45	1:23	11:03	201 199-203	2222	174 172-176	5/6
2.63	29:08	1:23	11:05	199 197-201	2204	174 172-176	2/4
2.75	30:32	1:24	11:09	194 189-201	2163	174 172-176	8/1
2.88	31:51	1:19	10:35	194 188-197	2052	176 174-178	7/5
3.00	33:08	1:17	10:18	197 195-199	2028	178 176-180	7/8
3.13	34:23	1:15	9:59	189 180-196	1888	180 178-186	8/4
3.18	34:52	29	8:48	186 185-187	1637	186 182-188	1/5

Heart

183/203max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 85m, Range 40m, Flat prediction 34:01

Elevation Graph

Biggest Climbs (m)	Min/mi
23 6.9%	14:46
See your biggest climbs

Cadence

170 (188 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.7	171	3.1	33:22	10:44
Walk	3.9	116	0.1	1:21	18:33
Still	0.4	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	31	8:13	32.78%	More
200m	1:07	9:02	32.04%	More
400m	2:20	9:22	32.33%	More
800m	4:53	9:50	35.22%	More
1km	6:12	9:58	36.41%	More
Mile	10:16	10:16	37.94%	More
5k	34:05	10:58	38.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:00	10:00	38.96
5km	33:59	10:56	38.96
5M	56:47	11:21	37.88
10km	1:11:46	11:33	37.45
10M	1:59:54	11:59	37.03
Half	2:40:26	12:15	36.33
20M	4:13:12	12:40	36.48
Mara	5:38:48	12:56	36.35

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