Mon 16th Jan 2017 at 12:00pm by mrjohnlewis

Run > General

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Time
40:14
Miles
4.98
Min/mi
8:05
Pacing
79%
WAVA
52.56
Stride(cm)
126
Cals
530
Cadence
158
BPM
161
%MHR
82.4
B/mi
1298
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:30(5:30/km) 138/161bpm 56cal 10.92/11.99kmph
2) 1km - 5:04(5:04/km) 163/167bpm 69cal 11.85/11.96kmph
3) 1km - 5:08(5:08/km) 165/169bpm 71cal 11.68/12.77kmph
4) 1km - 4:52(4:52/km) 165/170bpm 68cal 12.33/12.7kmph
5) 1km - 5:00(5:00/km) 167/169bpm 68cal 11.98/12.63kmph
6) 1km - 4:48(4:48/km) 169/173bpm 66cal 12.5/13.03kmph
7) 1km - 5:00(5:00/km) 171/176bpm 66cal 12.01/13.47kmph
8) 1km - 4:45(4:45/km) 170/175bpm 65cal 12.64/22.14kmph
9) 0.02km - 7(6:58/km) 173/174bpm 1cal 8.62/13.07kmph

5:30 5:04 5:08 4:52 5:00 4:48 5:00 4:45 7

Pace

64%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	3:15	3:15	13:00	117 90-135	1521	154 102-198
0.50	5:25	2:10	8:41	147 137-157	1277	150 94-160
0.75	7:27	2:02	8:07	161 157-163	1308	159 158-160
1.00	9:29	2:02	8:08	163 160-166	1325	159 158-160
1.25	11:32	2:03	8:11	163 159-167	1334	158 156-160
1.50	13:40	2:08	8:34	163 158-165	1395	158 150-160
1.75	15:41	2:01	8:05	166 163-169	1341	160 158-164
2.00	17:41	2:00	7:59	166 162-168	1326	159 158-162
2.25	19:36	1:55	7:41	165 160-169	1267	159 158-160
2.50	21:34	1:58	7:52	165 162-168	1299	159 158-160
2.75	23:35	2:00	8:02	167 164-169	1341	158 154-162
3.00	25:36	2:01	8:03	167 165-168	1345	158 158-160
3.25	27:33	1:57	7:49	168 166-169	1312	159 158-160
3.50	29:29	1:56	7:46	168 165-170	1304	160 158-162
3.75	31:26	1:57	7:47	171 168-173	1330	160 154-162
4.00	33:38	2:12	8:48	169 160-176	1487	157 82-254
4.25	35:31	1:53	7:32	172 169-174	1295	161 158-164
4.50	37:25	1:54	7:36	173 171-174	1315	160 160-162
4.75	39:43	2:18	9:10	165 149-173	1513	163 98-246
4.97	41:24	1:41	7:37	173 171-175	1318	161 154-164

Heart

159/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

158 (254 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.4	159	4.9	39:29	8:01
Walk	1.6	101	0.1	39	12:54
Still	3.1	-	-	1:16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	42.14%	More
800m	3:43	7:28	45.44%	More
1km	4:40	7:31	47.28%	More
Mile	7:50	7:50	48.93%	More
5k	24:34	7:54	52.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	52.22
5km	24:24	7:51	53.23
5M	40:24	8:05	52.51
10km	50:52	8:11	52.20
10M	1:24:14	8:25	52.14
Half	1:52:09	8:34	51.45
20M	2:55:38	8:47	52.06
Mara	3:53:51	8:56	52.13

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