Mon 23rd Jan 2017 at 7:00pm by snogard

Run > Pyramids

Good
cold

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Time
42:44
Miles
3.45
Min/mi
12:23
Pacing
71%
WAVA
46.48
Stride(cm)
83
Cals
314
Cadence
156
BPM
137
%MHR
72.2
B/mi
1691
Asc(m)
42
Surface
Track

Notes & Comments

Split Summary
===
1) 0.16m - 1:33(9:32/m) 124/139bpm 11cal 6.29/7.33mph
2) 0.01m - 3(7:11/m) 129/130bpm 8.35/6.49mph
3) 0m - 1(13:03/m) 130/130bpm 4.59/4.91mph
4) 0.13m - 1:04(8:26/m) 141/149bpm 10cal 7.12/7.28mph
5) 0.05m - 1:00(18:58/m) 129/149bpm 8cal 3.17/6.51mph
6) 0.34m - 3:00(8:54/m) 143/155bpm 28cal 6.75/7.31mph
7) 0.09m - 1:30(17:28/m) 127/156bpm 11cal 3.44/6.51mph
8) 0.45m - 4:00(8:52/m) 145/153bpm 40cal 6.76/7.45mph
9) 0.12m - 2:00(17:06/m) 124/153bpm 13cal 3.51/6.57mph
10) 0.55m - 5:00(9:06/m) 147/158bpm 47cal 6.59/6.82mph
11) 0.14m - 2:30(17:30/m) 123/155bpm 13cal 3.43/6.49mph
12) 0.44m - 4:00(9:01/m) 147/155bpm 37cal 6.65/6.74mph
13) 0.11m - 2:00(17:56/m) 126/155bpm 11cal 3.34/6.64mph
14) 0.34m - 3:00(8:54/m) 149/156bpm 28cal 6.74/6.93mph
15) 0.08m - 1:30(18:12/m) 129/155bpm 9cal 3.3/6.43mph
16) 0.23m - 2:00(8:53/m) 145/156bpm 17cal 6.76/6.97mph
17) 0.06m - 1:00(17:32/m) 138/157bpm 7cal 3.42/6.47mph
18) 0.13m - 1:00(7:54/m) 146/160bpm 8cal 7.6/8.08mph
19) 0.03m - 6:32(3:42:35/m) 107/159bpm 16cal 0.27/7.99mph

1:33 3 1 1:04 1:00 3:00 1:30 4:00 2:00 5:00 2:30 4:00 2:00 3:00 1:30 2:00 1:00 1:00 6:32

Pace

28%

69%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:07	1:07	8:58	121 96-139	1085	169 122-180
0.25	2:39	1:32	12:15	132 120-142	1617	175 168-182
0.38	4:20	1:41	13:26	130 112-149	1746	141 118-176
0.50	5:25	1:05	8:43	137 126-147	1195	171 166-174
0.63	6:32	1:07	8:57	150 148-151	1343	167 166-168
0.75	8:16	1:43	13:45	137 113-155	1884	139 122-168
0.88	9:28	1:13	9:43	128 113-144	1244	162 122-174
1.00	10:36	1:08	9:02	148 142-153	1337	169 168-170
1.13	11:43	1:07	8:58	151 149-151	1354	168 166-170
1.25	13:07	1:24	11:08	147 134-153	1637	150 120-170
1.38	14:56	1:49	14:35	119 110-131	1735	136 122-172
1.50	16:04	1:08	9:04	138 127-147	1250	169 166-170
1.63	17:14	1:10	9:17	151 149-153	1401	168 168-170
1.75	18:22	1:08	9:02	152 151-154	1372	168 166-168
1.88	19:30	1:08	9:04	156 154-157	1414	168 166-168
2.00	21:33	2:03	16:28	132 110-155	2173	132 122-168
2.13	22:55	1:22	10:52	124 109-140	1348	162 122-178
2.25	24:04	1:09	9:15	149 143-154	1378	170 168-172
2.38	25:12	1:08	9:07	153 152-154	1395	168 168-170
2.50	26:34	1:21	10:52	151 139-155	1641	147 84-168
2.63	28:21	1:47	14:18	124 112-136	1773	139 120-180
2.75	29:30	1:09	9:11	148 138-154	1359	173 170-178
2.88	30:39	1:10	9:17	155 154-155	1438	169 168-172
3.00	32:31	1:52	14:56	136 113-156	2031	132 122-170
3.13	33:38	1:06	8:52	134 117-150	1188	178 168-248
3.25	34:56	1:18	10:25	153 147-156	1595	158 122-168
3.38	36:18	1:22	10:53	137 122-156	1492	153 122-178
3.45	43:08	6:50	1:36:14	120 95-160	11549	154 122-178

Heart

136/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

156 (248 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.2	170	2.8	27:42	9:50
Walk	30.4	121	0.6	13:06	20:45
Still	5.4	-	-	2:20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:36	48.38%	More
800m	4:29	9:02	51.80%	More
1km	6:10	9:56	48.93%	More
Mile	9:54	9:54	51.55%	More
5k	33:03	10:38	53.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:57	10:57	46.64
5km	38:05	12:15	46.85
5M	1:04:16	12:51	45.40
10km	1:21:38	13:08	44.80
10M	2:17:46	13:47	43.84
Half	3:05:25	14:09	42.60
20M	4:55:19	14:46	42.21
Mara	6:37:28	15:10	41.62

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