Thu 29th Mar 2018 at 6:00pm by rupert bear

Run > Tempo

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Time
46:48
Miles
6.08
Min/mi
7:42
Pacing
0%
WAVA
69.69
Stride(cm)
111
Cals
613
Cadence
189
BPM
134
%MHR
84.5
B/mi
1028
Asc(m)
42
Surface
Road

Notes & Comments

Started from back and ran through field of members. Picked up pace at end.

Average of main run was 7:26

Not all mile splits but pace of sections was:
7:20, 7:39, 7:39, 7:44, 7:25, 7:07, 6:53

Split Summary
===
1) 0.25m - 2:50(11:15/m) 105/118bpm 27cal 5.34/7.12mph
2) 1m - 7:20(7:20/m) 135/147bpm 100cal 8.18/8.52mph
3) 0.19m - 1:26(7:39/m) 143/146bpm 20cal 7.85/8.27mph
4) 1m - 7:39(7:39/m) 143/154bpm 111cal 7.85/8.04mph
5) 1m - 7:44(7:44/m) 135/142bpm 105cal 7.76/8.43mph
6) 1m - 7:25(7:25/m) 138/146bpm 103cal 8.1/8.22mph
7) 0.9m - 6:26(7:07/m) 145/150bpm 93cal 8.43/8.79mph
8) 0.39m - 2:43(6:53/m) 147/152bpm 40cal 8.72/8.75mph
9) 0.35m - 3:16(9:28/m) 110/153bpm 14cal 6.34/8.83mph

2:50 7:20 1:26 7:39 7:44 7:25 6:26 2:43 3:16

Pace

33%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	5:01	5:01 +2:14	20:02	104 77-118	2084	171 120-190
0.50	6:56	1:56	7:42	119 99-136	917	187 184-192
0.75	8:45	1:49	7:16	137 131-144	994	188 186-198
1.00	10:34	1:49	7:16	143 139-145	1039	189 186-196
1.25	12:23	1:50	7:18	143 140-147	1044	189 186-192
1.50	14:19	1:55	7:42	143 141-145	1100	190 186-194
1.75	16:14	1:55	7:39	144 141-146	1101	191 186-196
2.00	18:08	1:54	7:37	145 137-154	1105	189 186-192
2.25	20:02	1:54	7:36	141 138-145	1072	191 188-198
2.50	21:58	1:56	7:42	141 136-149	1086	191 188-196
2.75	23:56	1:58	7:54	137 133-141	1081	190 186-192
3.00	25:59	2:03	8:13	132 127-135	1084	189 180-196
3.25	27:49	1:50	7:21	134 132-135	985	191 188-202
3.50	29:41	1:51	7:26	139 136-143	1033	191 178-196
3.75	31:34	1:53	7:34	136 132-139	1028	193 190-200
4.00	33:25	1:51	7:23	139 133-142	1027	192 188-196
4.25	35:15	1:50	7:20	141 136-146	1034	193 190-200
4.50	37:04	1:49	7:17	140 137-145	1020	193 188-200
4.75	38:50	1:46	7:03	144 141-148	1015	193 186-200
5.00	40:38	1:48	7:11	144 142-146	1035	194 190-204
5.25	42:24	1:46	7:03	146 141-150	1028	196 192-208
5.50	44:10	1:47	7:06	147 144-149	1045	195 192-204
5.75	54:10	10:00 +8:19	39:59	138 83-153	5518	196 176-210
6.00	58:31	4:21 +1:50	17:23	108 76-122	1877	183 106-192
6.08	59:10	39	8:25	113 103-118	951	185 182-188

Heart

134/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

189 (210 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.0	189	6.1	48:21	9:20
Walk	3.6	116	0	2:27	4:12:54
Still	0.1	-	-	3	-
Pause	12.3	-	-	8:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:45	53.45%	More
800m	3:28	6:59	62.08%	More
1km	4:18	6:56	65.25%	More
Mile	7:02	7:02	67.93%	More
5k	22:49	7:21	71.40%	More
5 miles	37:07	7:25	71.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:47	6:47	70.46
5km	22:49	7:21	71.42
5M	37:58	7:36	70.23
10km	47:54	7:43	69.67
10M	1:19:42	7:58	69.40
Half	1:46:24	8:07	68.34
20M	2:47:20	8:22	68.87
Mara	3:43:23	8:32	68.79

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