Tue 20th Jun 2017 at 12:00pm by Hawkins

Run > General

Not good
warm

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Time
39:16
Miles
4.81
Min/mi
8:10
Pacing
92.3%
WAVA
53.02
Stride(cm)
114
Cals
557
Cadence
173
BPM
145
%MHR
69.7
B/mi
1184
Asc(m)
42
Surface
Road

Notes & Comments

A welcome return to more normal running conditions today. I've got yet another cold, so took this steady, other than the fourth mile when I had to sprint away from an irritating fellow runner.

Split Summary
===
1) 1m - 8:27(8:27/m) 137/150bpm 113cal 7.1/7.56mph
2) 1m - 8:27(8:27/m) 142/147bpm 115cal 7.11/7.41mph
3) 1m - 8:10(8:10/m) 145/152bpm 114cal 7.35/7.99mph
4) 1m - 7:26(7:26/m) 159/167bpm 117cal 8.06/8.89mph
5) 0.81m - 6:46(8:22/m) 151/156bpm 98cal 7.17/7.72mph

8:27 8:27 8:10 7:26 6:46

Pace

13%

65%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:12	2:12	8:47	117 63-149	1028	164 118-172
0.50	4:19	2:08	8:30	142 135-149	1207	168 164-172
0.75	6:21	2:01	8:06	141 138-146	1141	171 170-176
1.00	8:26	2:05	8:22	142 138-145	1187	170 168-172
1.25	10:34	2:07	8:30	141 136-145	1198	172 168-174
1.50	12:41	2:07	8:28	141 135-145	1195	171 170-174
1.75	14:46	2:06	8:22	144 141-147	1205	172 172-176
2.00	16:53	2:06	8:26	142 138-146	1197	172 170-174
2.25	18:56	2:03	8:14	144 139-152	1185	173 170-176
2.50	21:06	2:10	8:39	144 138-150	1246	172 170-178
2.75	23:00	1:54	7:35	147 142-149	1114	174 168-180
3.00	25:03	2:03	8:12	145 140-147	1189	172 170-174
3.25	26:52	1:49	7:17	156 144-166	1136	180 172-186
3.50	28:40	1:49	7:14	163 159-167	1180	182 180-184
3.75	30:29	1:49	7:14	162 159-164	1172	180 174-184
4.00	32:29	2:00	8:02	155 151-161	1244	176 170-182
4.25	34:38	2:08	8:33	150 145-153	1283	174 164-178
4.50	36:42	2:05	8:18	151 147-154	1254	176 172-178
4.75	38:46	2:04	8:15	153 149-156	1262	176 172-178
4.81	39:16	30	8:24	151 151-152	1269	175 174-176

Heart

145/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

173 (186 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	4.8	39:15	8:10
Walk	0.0	118	0	1	9:07

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:52	44.39%	More
800m	3:32	7:07	49.21%	More
1km	4:25	7:06	51.63%	More
Mile	7:26	7:26	52.78%	More
5k	24:52	8:00	53.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	57.15
5km	24:10	7:47	55.18
5M	41:00	8:12	52.79
10km	52:11	8:24	51.80
10M	1:28:29	8:51	50.45
Half	1:59:24	9:07	49.07
20M	3:10:59	9:33	48.61
Mara	4:17:44	9:50	48.03

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