Thu 19th Apr 2018 at 4:00pm by NordRunner

Run > Easy

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Time
30:06
Miles
3.16
Min/mi
9:32
Pacing
91%
WAVA
53.61
Stride(cm)
89
Cals
300
Cadence
189
BPM
143
%MHR
76.9
B/mi
1363
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:26(6:26/km) 135/147bpm 60cal 9.33/11.19kmph
2) 1km - 5:53(5:53/km) 143/150bpm 59cal 10.19/11.25kmph
3) 1km - 5:39(5:39/km) 147/153bpm 58cal 10.63/11.35kmph
4) 1km - 5:53(5:53/km) 150/157bpm 62cal 10.19/11.29kmph
5) 1km - 5:47(5:47/km) 146/152bpm 57cal 10.39/11.89kmph
6) 0.08km - 28(6:05/km) 141/145bpm 4cal 9.86/11.25kmph

6:26 5:53 5:39 5:53 5:47 28

Pace

31%

59%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:08	1:08	9:04	126 105-142	1142	183 114-190
0.25	2:31	1:23	11:05	133 128-137	1474	183 178-188
0.38	3:48	1:17	10:16	136 135-138	1397	186 180-190
0.50	5:11	1:23	11:02	140 138-142	1544	184 176-190
0.63	6:28	1:17	10:16	142 137-147	1457	187 182-190
0.75	7:40	1:12	9:36	142 138-146	1364	190 184-196
0.88	8:49	1:09	9:14	137 135-140	1265	193 188-204
1.00	10:03	1:14	9:52	144 138-150	1421	190 188-192
1.13	11:18	1:15	9:56	147 145-150	1461	189 186-192
1.25	12:23	1:05	8:43	143 140-146	1246	191 188-196
1.38	13:28	1:05	8:41	146 144-148	1269	191 190-192
1.50	14:37	1:09	9:09	145 142-146	1328	190 188-192
1.63	15:45	1:08	9:04	147 145-149	1332	192 192-194
1.75	16:55	1:10	9:19	147 144-149	1370	192 190-194
1.88	18:03	1:08	9:08	150 147-152	1369	189 180-192
2.00	19:14	1:11	9:26	148 146-149	1395	189 188-190
2.13	20:28	1:14	9:50	150 147-151	1476	189 186-192
2.25	21:35	1:07	8:59	150 147-154	1347	192 186-194
2.38	22:49	1:14	9:54	149 146-153	1474	190 188-192
2.50	23:59	1:10	9:20	152 149-157	1420	189 186-192
2.63	25:11	1:12	9:34	149 147-152	1426	188 186-190
2.75	26:29	1:18	10:25	146 144-151	1521	187 178-192
2.88	27:36	1:07	8:54	145 143-149	1291	188 178-192
3.00	28:43	1:07	8:55	144 142-147	1283	192 188-202
3.13	29:47	1:04	8:31	144 140-149	1227	193 190-198
3.15	30:05	18	10:50	143 138-145	1549	188 186-190

Heart

143/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

189 (204 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	189	3.2	30:05	9:32
Walk	0.0	114	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:39	40.97%	More
800m	4:24	8:52	47.77%	More
1km	5:34	8:58	49.24%	More
Mile	9:09	9:09	50.94%	More
5k	29:37	9:32	53.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	52.04
5km	29:34	9:31	53.68
5M	48:49	9:46	53.14
10km	1:01:23	9:53	52.86
10M	1:41:20	10:08	53.03
Half	2:14:42	10:17	52.44
20M	3:30:23	10:31	53.21
Mara	4:39:37	10:40	53.38

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