Wed 19th Apr 2017 at 7:00pm by GlennR

Run > Tempo

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Time
54:56
Miles
5.11
Min/mi
10:45
Pacing
83%
WAVA
47.84
Stride(cm)
91
Cals
646
Cadence
164
BPM
133
%MHR
76.7
B/mi
1427
Asc(m)
42
Surface
Road

Notes & Comments

First mile 1.5 minutes walk then 1:00/00:30.

5k approx at tempo pace.

Walked about a minute at the start of the final mile, then 1:00/00:30 run-walk.

Split Summary
===
1) 1m - 12:32(12:32/m) 115/130bpm 123cal 4.79/6.7mph
2) 1m - 9:45(9:45/m) 140/145bpm 139cal 6.15/6.45mph
3) 1m - 9:40(9:40/m) 143/148bpm 141cal 6.2/6.8mph
4) 1m - 9:29(9:29/m) 146/150bpm 138cal 6.33/6.45mph
5) 0.11m - 1:07(10:20/m) 148/149bpm 16cal 5.8/6.41mph
6) 1m - 12:21(12:21/m) 126/148bpm 89cal 4.86/6.41mph
7) 0m - 2(7:42/m) 128/128bpm 7.8/5.82mph

12:32 9:45 9:40 9:29 1:07 12:21 2

Pin Map

0mi in 0

Pace

10%

21%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:35	3:35	14:19	103 85-121	1475	137 64-170	2/1
0.50	6:35	3:00	12:01	117 108-122	1406	152 114-178	0/2
0.75	9:35	3:00	12:00	118 107-126	1415	153 88-176	1/2
1.00	12:32	2:57	11:47	122 111-130	1438	155 114-196	2/2
1.25	15:00	2:28	9:53	136 123-140	1345	175 154-186	2/1
1.50	17:26	2:26	9:43	140 138-143	1360	175 172-178	2/1
1.75	19:52	2:26	9:45	140 139-144	1366	175 172-178	6/2
2.00	22:17	2:25	9:39	142 140-145	1370	175 174-178	3/5
2.25	24:46	2:29	9:57	142 141-143	1412	174 172-176	5/0
2.50	27:12	2:26	9:42	143 142-144	1388	174 166-178	1/5
2.75	29:34	2:22	9:29	144 143-146	1365	176 176-178	3/4
3.00	31:57	2:23	9:33	145 143-148	1386	176 174-178	3/6
3.25	34:20	2:23	9:33	146 144-149	1395	175 174-178	2/2
3.50	36:43	2:22	9:29	146 143-147	1384	176 172-180	1/2
3.75	39:04	2:21	9:23	146 144-150	1371	176 174-178	1/2
4.00	41:26	2:22	9:29	147 145-150	1395	176 174-178	0/1
4.25	44:27	3:02	12:06	136 119-149	1647	154 88-182	2/1
4.50	47:30	3:03	12:12	126 120-136	1536	154 94-174	3/1
4.75	50:26	2:56	11:42	125 119-131	1463	155 102-176	1/1
5.00	53:37	3:11	12:46	125 118-132	1595	153 110-178	1/0
5.11	54:55	1:18	11:43	122 116-128	1430	154 116-174	1/0

Heart

133/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 12m, Flat prediction 54:56

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (196 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.2	173	4.6	45:43	9:58
Walk	16.8	117	0.5	9:12	17:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:22	37.58%	More
800m	4:41	9:25	44.61%	More
1km	5:51	9:25	46.48%	More
Mile	9:29	9:29	48.73%	More
5k	29:57	9:38	52.55%	More
5 miles	53:01	10:36	48.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:00	9:00	51.31
5km	31:38	10:11	49.74
5M	53:37	10:43	47.95
10km	1:08:14	10:59	47.12
10M	1:55:41	11:34	46.02
Half	2:36:05	11:55	44.83
20M	4:09:34	12:29	44.43
Mara	5:36:43	12:51	43.91

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