Tue 11th Apr 2017 at 7:00pm by GlennR

Run > Tempo

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Time
44:22
Miles
4.01
Min/mi
11:04
Pacing
83%
WAVA
46.16
Stride(cm)
92
Cals
509
Cadence
159
BPM
131
%MHR
75.8
B/mi
1451
Asc(m)
42
Surface
Road

Notes & Comments

Joker thing. Two miles of tempo pace in the middle, miles one and four the usual run-walk.

Split Summary
===
1) 1m - 12:28(12:28/m) 115/130bpm 125cal 4.81/6.53mph
2) 1m - 9:40(9:40/m) 145/151bpm 144cal 6.21/6.72mph
3) 1m - 9:25(9:25/m) 148/152bpm 142cal 6.37/6.57mph
4) 1m - 12:46(12:46/m) 124/148bpm 98cal 4.7/6.68mph
5) 0.01m - 3(8:15/m) 136/136bpm 7.27/6.12mph

12:28 9:40 9:25 12:46 3

Pin Map

0mi in 0

Pace

11%

28%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:48	1:48	14:27	96 68-118	1387	133 94-256	0/0
0.25	3:23	1:34	12:34	114 108-122	1432	146 114-172	0/1
0.38	5:02	1:40	13:17	117 109-125	1554	140 100-174	0/1
0.50	6:26	1:24	11:10	116 109-124	1296	154 116-176	0/0
0.63	8:03	1:37	12:52	120 115-126	1544	141 102-186	0/1
0.75	9:24	1:22	10:53	119 114-124	1296	154 116-176	1/1
0.88	10:57	1:33	12:26	124 119-130	1541	146 98-176	0/2
1.00	12:28	1:30	12:03	117 108-129	1410	150 78-182	1/0
1.13	13:39	1:11	9:29	138 129-143	1308	176 170-180	0/2
1.25	14:51	1:12	9:36	143 141-145	1373	176 174-178	2/0
1.38	16:06	1:15	9:57	144 143-148	1432	176 174-178	1/1
1.50	17:18	1:13	9:44	147 143-150	1430	176 174-178	1/0
1.63	18:32	1:13	9:47	145 145-146	1419	175 174-178	2/0
1.75	19:44	1:12	9:39	148 146-150	1428	175 172-178	1/1
1.88	20:56	1:11	9:32	148 147-151	1411	175 172-176	1/0
2.00	22:08	1:12	9:38	147 143-149	1416	175 174-178	1/0
2.13	23:21	1:13	9:41	147 146-149	1424	174 168-180	1/1
2.25	24:31	1:11	9:26	148 145-150	1397	176 172-178	0/1
2.38	25:42	1:11	9:24	148 147-148	1391	175 174-178	0/1
2.50	26:53	1:11	9:28	148 146-151	1401	175 172-180	1/1
2.63	28:02	1:09	9:15	148 146-152	1369	175 174-176	0/1
2.75	29:13	1:10	9:22	147 145-150	1377	175 174-176	0/1
2.88	30:23	1:10	9:22	147 146-148	1378	176 174-178	0/1
3.00	31:33	1:10	9:23	147 142-149	1380	175 174-176	0/1
3.13	33:22	1:49	14:33	130 119-148	1891	135 108-174	2/1
3.25	34:55	1:32	12:18	122 118-128	1500	149 112-186	0/1
3.38	36:34	1:39	13:15	122 118-126	1617	141 98-172	2/0
3.50	38:00	1:26	11:30	123 118-128	1415	155 110-176	1/1
3.63	39:38	1:38	13:02	124 119-129	1616	142 102-174	1/0
3.75	41:06	1:28	11:42	121 117-126	1416	154 106-176	0/0
3.88	42:50	1:44	13:52	123 118-128	1706	144 114-176	1/0
4.00	44:19	1:29	11:53	126 120-135	1497	157 116-176	1/0
4.00	44:21	2	9:01	136 135-136	1226	174 174-174	0/0

Heart

131/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 44:22

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

159 (256 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	72.3	173	3.3	32:04	9:42
Walk	27.6	118	0.7	12:13	17:31
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:14	38.12%	More
800m	4:37	9:18	45.17%	More
1km	5:48	9:20	46.85%	More
Mile	9:24	9:24	49.12%	More
5k	32:44	10:32	48.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:30	9:30	48.61
5km	33:26	10:46	47.07
5M	56:40	11:20	45.36
10km	1:12:07	11:36	44.58
10M	2:02:15	12:14	43.55
Half	2:44:57	12:35	42.42
20M	4:23:44	13:11	42.04
Mara	5:55:51	13:35	41.55

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