Sun 8th Feb 2015 at 1:00pm by hellen

Run > General

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Time
3:10:03
Miles
22.58
Min/mi
8:25
Pacing
0%
WAVA
62.78
Stride(cm)
103
Cals
1723
Cadence
186
BPM
155
%MHR
90
B/mi
1303
Asc(m)
42
Surface
Road

Notes & Comments

1 mile easy 1 mile hard x 10 av 7.37mm
===
1) 1m - 8:54(8:54/m) 148/178bpm 89cal 3.02/3.3/hr
2) 1m - 8:49(8:49/m) 145/153bpm 92cal 3.04/3.18/hr
3) 1m - 7:32(7:32/m) 161/167bpm 88cal 3.56/3.71/hr
4) 1m - 8:51(8:51/m) 151/167bpm 94cal 3.03/3.76/hr
5) 1m - 7:19(7:19/m) 164/170bpm 85cal 3.66/4.51/hr
6) 1m - 8:54(8:54/m) 153/167bpm 90cal 3.01/3.75/hr
7) 1m - 7:32(7:32/m) 164/170bpm 87cal 3.56/3.71/hr
8) 1m - 9:06(9:06/m) 146/167bpm 63cal 2.95/3.64/hr
9) 1m - 7:37(7:37/m) 159/165bpm 79cal 3.52/3.62/hr
10) 1m - 8:58(8:58/m) 150/165bpm 72cal 2.99/3.62/hr
11) 1m - 7:27(7:27/m) 164/170bpm 84cal 3.6/4.09/hr
12) 1m - 9:08(9:08/m) 151/168bpm 65cal 2.94/3.69/hr
13) 1m - 7:41(7:41/m) 164/168bpm 86cal 3.49/3.74/hr
14) 1m - 9:10(9:10/m) 152/167bpm 66cal 2.92/3.73/hr
15) 1m - 7:46(7:46/m) 155/162bpm 67cal 3.46/3.76/hr
16) 1m - 8:55(8:55/m) 150/162bpm 59cal 3.01/3.7/hr
17) 1m - 7:32(7:32/m) 164/168bpm 83cal 3.56/4.53/hr
18) 1m - 9:09(9:09/m) 155/167bpm 71cal 2.93/3.51/hr
19) 1m - 7:47(7:47/m) 166/169bpm 87cal 3.45/3.64/hr
20) 1m - 9:34(9:34/m) 148/170bpm 52cal 2.81/3.36/hr
21) 1m - 8:01(8:01/m) 163/167bpm 84cal 3.35/3.62/hr
22) 1m - 9:03(9:03/m) 147/165bpm 43cal 2.96/3.4/hr
23) 0.58m - 5:18(9:04/m) 155/158bpm 37cal 2.96/3.12/hr

8:54 8:49 7:32 8:51 7:19 8:54 7:32 9:06 7:37 8:58 7:27 9:08 7:41 9:10 7:46 8:55 7:32 9:09 7:47 9:34 8:01 9:03 5:18

Pace

43%

35%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:53	8:53	8:53	146 89-178	1297	183 180-188
2.00	17:43	8:50	8:50	145 136-153	1280	183 180-188
3.00	25:14	7:31	7:31	161 149-167	1211	189 180-192
4.00	34:06	8:52	8:52	151 146-167	1338	183 174-186
5.00	41:25	7:19	7:19	164 148-170	1200	190 182-200
6.00	50:19	8:54	8:54	153 148-167	1362	183 168-192
7.00	57:51	7:32	7:32	164 152-170	1235	191 184-206
8.00	1:10:00	12:09	12:09	148 122-167	1798	184 170-192
9.00	1:17:40	7:40	7:40	159 145-165	1219	190 186-194
10.00	1:28:59	11:20	11:20	149 112-165	1688	182 92-194
11.00	1:36:26	7:27	7:27	164 152-169	1221	193 184-196
12.00	1:46:29	10:03	10:03	151 138-168	1518	182 100-196
13.00	1:54:14	7:45	7:45	164 151-168	1271	191 182-196
14.00	2:26:37	32:23	32:23	150 102-166	4856	184 120-188
15.00	2:34:23	7:46	7:46	155 140-161	1205	190 186-196
16.00	2:43:19	8:56	8:56	150 145-161	1339	184 180-190
17.00	2:50:50	7:32	7:32	164 154-168	1234	191 184-194
18.00	2:59:58	9:08	9:08	155 149-166	1416	183 178-186
19.00	3:07:46	7:48	7:48	166 160-169	1295	191 178-194
20.00	3:22:08	14:22	14:22	149 121-170	2140	182 132-194
21.00	3:30:10	8:02	8:02	163 151-167	1310	191 174-194
22.00	3:40:13	10:02	10:02	148 131-165	1486	182 114-186
22.58	3:45:31	5:18	9:05	155 151-158	1409	184 182-186

Heart

155/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

186 (206 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.8	185	22.6	3:13:30	8:34
Walk	14.2	115	0	32:01	203:59:08

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:57	51.73%	More
800m	3:35	7:12	55.20%	More
1km	4:29	7:13	57.37%	More
Mile	7:19	7:19	59.89%	More
5k	24:39	7:56	62.18%	More
5 miles	40:08	8:02	62.28%	More
10k	50:49	8:11	61.55%	More
10 miles	1:27:32	8:45	58.73%	More
Half	1:55:06	8:47	58.64%	More
20 miles	3:21:16	10:04	52.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:58	5:58	73.49
5km	21:01	6:46	72.90
5M	35:39	7:08	70.11
10km	45:22	7:18	68.96
10M	1:16:57	7:42	66.80
Half	1:43:50	7:56	64.57
20M	2:46:06	8:18	63.32
Mara	3:44:10	8:33	62.03

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