Fri 31st Mar 2017 at 4:00pm by Oranj

Run > Steady-State

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Time
33:19
Miles
4.36
Min/mi
7:38
Pacing
94%
WAVA
63.17
Stride(cm)
130
Cals
441
Cadence
163
BPM
133
%MHR
79.4
B/mi
1019
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 2km - 9:23(4:42/km) 126/135bpm 118cal 12.78/13.87kmph
2) 2km - 9:44(4:52/km) 138/147bpm 135cal 12.34/15.38kmph
3) 2km - 9:20(4:40/km) 134/139bpm 121cal 12.86/14.31kmph
4) 1.02km - 4:52(4:48/km) 138/144bpm 67cal 12.51/13.13kmph

9:23 9:44 9:20 4:52

Pace

26%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	57	57	7:37	106 69-126	807	162 104-170	2/0
0.25	1:56	59	7:49	129 126-131	1008	161 160-164	2/1
0.38	2:54	58	7:43	125 122-128	964	161 158-172	0/1
0.50	3:57	1:03	8:25	122 115-124	1028	161 132-176	0/5
0.63	4:51	55	7:17	124 115-131	904	163 160-186	0/2
0.75	5:55	1:04	8:29	127 124-132	1078	160 118-164	0/3
0.88	6:49	54	7:11	127 124-129	912	162 160-174	1/2
1.00	7:43	55	7:16	131 129-134	953	163 162-166	0/2
1.13	8:40	57	7:32	135 134-135	1018	162 162-164	1/1
1.25	9:37	57	7:33	133 132-134	1004	162 162-166	0/2
1.38	10:34	57	7:37	133 127-136	1012	164 160-194	3/2
1.50	11:31	57	7:37	133 129-135	1012	163 160-164	1/2
1.63	12:28	57	7:40	134 132-136	1026	164 162-166	1/3
1.75	13:27	58	7:47	135 134-137	1050	163 162-168	1/2
1.88	14:26	59	7:52	136 133-140	1070	163 162-164	3/0
2.00	15:30	1:04	8:36	141 139-144	1212	164 162-166	7/0
2.13	16:28	58	7:44	145 141-147	1122	162 158-164	6/1
2.25	17:29	1:00	8:04	140 138-142	1128	163 162-164	5/0
2.38	18:26	57	7:38	141 139-142	1077	163 162-166	3/0
2.50	19:24	58	7:44	137 133-140	1060	162 158-174	0/2
2.63	20:20	56	7:26	128 123-133	952	163 158-180	0/5
2.75	21:17	57	7:37	129 127-130	982	164 160-172	0/6
2.88	22:12	56	7:24	131 129-132	970	163 160-178	0/1
3.00	23:08	56	7:25	134 131-136	993	162 162-164	0/2
3.13	24:03	55	7:24	136 135-137	1006	162 160-164	0/2
3.25	25:00	56	7:30	134 134-135	1004	162 162-164	0/2
3.38	25:56	56	7:32	137 135-138	1031	162 160-166	1/1
3.50	26:55	59	7:53	137 136-137	1079	162 162-164	1/1
3.63	27:51	56	7:25	136 135-138	1008	163 162-164	0/1
3.75	28:48	57	7:35	135 130-139	1025	162 162-164	2/0
3.88	29:51	1:04	8:29	136 134-138	1154	165 158-188	3/0
4.00	30:49	58	7:42	139 136-141	1070	164 162-164	2/0
4.13	31:48	59	7:50	142 139-144	1112	164 162-166	6/0
4.25	32:45	58	7:40	140 136-143	1074	162 160-166	1/1
4.36	33:33	48	7:25	137 135-139	1015	165 162-174	1/1

Heart

133/147max

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BPM
WHR
MHR
Bands
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Elevation

Asc 42m, Range 26m, Flat prediction 32:49

Elevation Graph

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Biggest Climbs (m)	Min/mi
25 2.4%	7:58
13 1.4%	7:53
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Cadence

163 (194 max) Stride Length: 130cm Run: 99.8% Walk: 0.2%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	46.91%	More
800m	3:39	7:20	54.02%	More
1km	4:35	7:22	56.12%	More
Mile	7:28	7:28	58.47%	More
5k	23:41	7:37	62.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	60.57
5km	23:25	7:32	63.40
5M	38:25	7:41	62.97
10km	48:10	7:45	62.74
10M	1:19:00	7:54	63.25
Half	1:44:36	7:59	62.74
20M	2:42:26	8:07	64.02
Mara	3:35:06	8:13	64.46

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