Sat 17th Feb 2018 at 10:00am by IanS

Run > Warm Down

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Time
24:09
Miles
2.17
Min/mi
11:08
Pacing
73%
WAVA
43.15
Stride(cm)
96
Cals
190
Cadence
151
BPM
112
%MHR
64.3
B/mi
1246
Asc(m)
42
Surface
Road

Notes & Comments

Porty parkrun warm down with Fletch then L

10:16 12:12 1:41

Pin Map

0mi in 0

Pace

29%

17%

31%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	44	44	11:41	96 82-111	1121	149 118-164
0.13	1:22	38	10:06	114 114-115	1151	162 160-164
0.19	1:56	34	9:09	120 117-121	1098	161 160-162
0.25	2:34	38	10:09	118 117-120	1198	161 156-164
0.31	3:31	57	15:18	105 93-117	1606	121 110-156
0.38	4:25	53	14:16	104 99-106	1484	157 156-160
0.44	5:06	41	10:54	108 105-110	1177	159 154-164
0.50	5:39	33	8:51	115 112-117	1018	162 162-164
0.56	6:15	36	9:37	119 118-119	1145	160 156-162
0.63	6:49	34	9:11	118 117-119	1084	161 158-164
0.69	7:25	36	9:35	119 117-121	1139	165 164-166
0.75	8:02	36	9:42	124 123-125	1203	165 162-168
0.81	8:36	34	9:01	124 123-124	1118	164 162-166
0.88	9:11	35	9:24	125 123-126	1175	165 164-166
0.94	9:43	32	8:38	126 126-127	1088	165 162-168
1.00	10:16	32	8:38	122 121-124	1053	166 166-168
1.06	10:47	32	8:26	121 120-122	1020	163 162-166
1.13	11:21	34	9:03	125 121-127	1131	162 160-166
1.19	11:55	34	8:57	125 124-126	1119	164 162-168
1.25	12:28	33	8:52	124 123-125	1100	164 162-166
1.31	13:00	32	8:25	127 125-128	1069	161 160-162
1.38	13:35	36	9:35	126 124-128	1208	160 158-162
1.44	14:10	34	9:06	128 127-128	1165	161 160-162
1.50	14:45	36	9:33	127 127-128	1213	159 156-162
1.56	15:24	38	10:15	125 124-126	1281	160 160-160
1.63	16:29	1:05	17:24	107 94-121	1862	117 110-160
1.69	17:28	59	15:41	94 93-94	1474	120 118-122
1.75	18:32	1:04	17:04	89 86-93	1519	116 114-118
1.81	19:36	1:04	16:59	86 85-87	1461	113 110-116
1.88	20:43	1:08	18:03	85 84-87	1534	111 96-116
1.94	21:45	1:02	16:32	84 83-86	1389	124 114-166
2.00	22:27	42	11:09	98 89-106	1094	162 160-164
2.06	23:04	36	9:44	112 108-115	1090	162 160-166
2.13	23:42	39	10:16	119 117-120	1222	163 158-168
2.17	24:06	24	9:32	118 118-119	1124	160 158-162

Heart

112/128max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

151 (168 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.1	161	1.8	17:08	9:43
Walk	28.9	114	0.4	6:58	17:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:38	39.74%	More
800m	4:22	8:48	46.25%	More
1km	5:30	8:50	47.94%	More
Mile	9:01	9:01	49.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:01	10:01	44.60
5km	36:18	11:41	41.91
5M	1:02:20	12:28	39.82
10km	1:19:47	12:50	38.88
10M	2:16:59	13:42	37.46
Half	3:06:10	14:13	36.21
20M	5:01:02	15:03	35.49
Mara	6:49:07	15:37	34.82

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Session Intensity	3
Training Load	72