Sun 18th Feb 2018 at 8:00am by MAD Superman

Run > Warm Up

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Time
19:14
Miles
2.20
Min/mi
8:45
Pacing
95%
WAVA
47.91
Stride(cm)
110
Cals
275
Cadence
168
BPM
154
%MHR
90
B/mi
1345
Asc(m)
42
Surface
Road

Notes & Comments

extended warmup before Naseby1645 race to get 20m in. cold wet

Split Summary
===
1) 1m - 8:55(8:55/m) 147/173bpm 119cal 6.73/8.18mph
2) 1m - 8:39(8:39/m) 163/176bpm 130cal 6.94/7.31mph
3) 0.2m - 1:40(8:30/m) 170/175bpm 26cal 7.06/7.2mph

8:55 8:39 1:40

Pace

63%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	31	31	8:08	108 91-133	879	175 172-180
0.13	1:02	31	8:24	136 128-145	1141	173 170-176
0.19	1:35	33	8:53	141 139-142	1254	171 168-174
0.25	2:08	33	8:50	135 133-138	1193	171 170-174
0.31	2:42	33	8:53	138 135-139	1226	172 170-174
0.38	3:20	38	10:10	138 136-140	1403	170 168-172
0.44	3:52	33	8:41	151 135-160	1311	170 166-172
0.50	4:26	33	8:49	153 151-156	1348	173 170-176
0.56	5:00	34	9:09	156 154-159	1427	173 170-176
0.63	5:34	34	9:06	158 156-160	1438	169 164-176
0.69	6:06	33	8:41	152 150-156	1319	164 164-166
0.75	6:41	34	9:10	149 147-151	1366	168 164-172
0.81	7:16	36	9:28	144 141-149	1363	171 168-172
0.88	7:49	33	8:41	163 148-173	1415	171 166-174
0.94	8:22	33	8:50	164 163-166	1448	166 164-168
1.00	8:55	33	8:43	162 161-163	1413	167 164-170
1.06	9:27	32	8:31	162 161-164	1379	168 166-170
1.13	10:01	34	9:03	161 159-162	1456	166 164-168
1.19	10:37	36	9:41	160 159-162	1550	166 164-168
1.25	11:11	34	9:00	161 160-163	1449	166 164-166
1.31	11:44	33	8:50	160 158-163	1413	166 164-168
1.38	12:15	31	8:23	160 159-161	1341	166 164-168
1.44	12:47	31	8:23	161 160-162	1349	165 164-166
1.50	13:18	32	8:25	163 162-164	1373	165 162-166
1.56	13:50	32	8:27	165 162-167	1395	163 160-164
1.63	14:22	32	8:32	160 158-162	1366	165 164-166
1.69	14:54	32	8:33	165 161-169	1411	162 162-162
1.75	15:27	33	8:48	169 168-171	1486	163 162-164
1.81	16:00	33	8:42	166 163-168	1444	163 162-164
1.88	16:30	31	8:09	164 162-167	1335	161 158-164
1.94	17:02	32	8:24	165 164-166	1387	160 160-160
2.00	17:34	32	8:31	173 166-176	1474	163 162-164
2.06	18:06	33	8:41	172 169-174	1494	162 160-164
2.13	18:38	32	8:25	170 165-174	1430	162 160-164
2.18	19:08	30	8:27	168 168-169	1418	164 162-166

Heart

154/176max

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BPM
WHR
MHR
Bands
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Cadence

168 (180 max) Stride Length: 110cm Run: 100% Walk: 0%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:23	36.09%	More
800m	4:13	8:29	40.85%	More
1km	5:16	8:28	42.86%	More
Mile	8:33	8:33	45.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:08	8:08	47.91
5km	28:01	9:01	47.25
5M	47:05	9:25	45.68
10km	59:41	9:36	45.04
10M	1:40:16	10:02	44.28
Half	2:14:37	10:17	43.30
20M	3:33:33	10:41	43.25
Mara	4:46:40	10:56	42.96

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