Mon 30th Apr 2018 at 12:00pm by FergusG

Run > General

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Time
29:49
Miles
4.00
Min/mi
7:27
Pacing
94%
WAVA
61.93
Stride(cm)
121
Cals
367
Cadence
179
BPM
157
%MHR
78.3
B/mi
1168
Asc(m)
42
Surface
Road

Notes & Comments

Lunch Run with Gerry.

Split Summary
===
1) 1km - 4:54(4:54/km) 141/180bpm 53cal 12.24/13.03kmph
2) 1km - 4:39(4:39/km) 154/158bpm 57cal 12.9/13.47kmph
3) 1km - 4:35(4:35/km) 156/159bpm 57cal 13.08/13.44kmph
4) 1km - 4:35(4:35/km) 160/170bpm 58cal 13.1/14.18kmph
5) 1km - 4:36(4:36/km) 160/173bpm 58cal 13.05/13.87kmph
6) 1km - 4:35(4:35/km) 167/179bpm 60cal 13.1/14.34kmph
7) 0.43km - 1:55(4:29/km) 166/172bpm 24cal 13.39/14.24kmph

4:54 4:39 4:35 4:35 4:36 4:35 1:55

Pace

19%

78%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:01	1:01	8:04	116 86-139	936	180 176-184	0/5
0.25	1:58	58	7:43	142 137-146	1097	180 178-184	1/1
0.38	3:03	1:05	8:38	151 137-180	1303	180 174-188	2/1
0.50	3:58	55	7:22	150 148-153	1105	179 176-182	0/2
0.63	4:55	57	7:36	148 142-153	1124	179 174-188	0/1
0.75	5:55	1:00	7:59	150 147-153	1199	180 178-184	0/0
0.88	6:48	53	7:03	155 149-158	1093	177 172-180	1/0
1.00	7:45	57	7:34	155 152-157	1174	178 172-182	1/0
1.13	8:41	56	7:24	155 152-157	1147	178 176-180	0/0
1.25	9:36	55	7:23	156 152-157	1152	181 178-184	0/0
1.38	10:30	54	7:09	155 152-156	1108	182 178-184	0/1
1.50	11:28	58	7:48	156 154-158	1217	180 178-182	3/0
1.63	12:24	56	7:27	156 155-158	1163	181 178-184	0/1
1.75	13:18	54	7:11	155 152-156	1113	178 178-180	0/0
1.88	14:13	55	7:20	156 153-159	1143	181 178-184	0/1
2.00	15:05	53	7:01	157 155-159	1101	180 178-184	0/0
2.13	16:00	55	7:20	159 156-163	1167	177 166-182	0/0
2.25	16:56	55	7:22	160 158-163	1180	178 176-180	0/0
2.38	17:53	57	7:36	160 158-161	1215	177 176-178	1/0
2.50	18:50	57	7:36	162 157-170	1233	177 174-180	1/0
2.63	19:45	55	7:20	158 156-159	1157	177 174-180	0/2
2.75	20:39	54	7:16	158 156-160	1148	178 174-180	1/1
2.88	21:35	55	7:24	158 152-164	1168	181 176-184	0/0
3.00	22:32	57	7:35	164 159-173	1245	177 174-180	0/0
3.13	23:27	55	7:23	163 158-169	1204	176 174-178	0/0
3.25	24:23	56	7:28	163 156-170	1217	178 174-182	0/2
3.38	25:18	55	7:23	164 158-169	1210	176 174-178	0/0
3.50	26:17	59	7:51	166 162-174	1303	174 168-182	1/0
3.63	27:10	53	7:01	171 167-179	1201	180 174-186	1/0
3.75	28:02	52	6:59	171 168-175	1194	178 174-184	2/1
3.88	28:58	56	7:27	167 158-170	1245	177 168-184	1/1
3.99	29:48	50	7:07	163 162-166	1160	182 178-186	2/0

Heart

157/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 29:49

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (188 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	178	4	29:47	7:28
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:55	47.05%	More
800m	3:32	7:06	53.48%	More
1km	4:28	7:12	55.04%	More
Mile	7:18	7:18	57.48%	More
5k	22:54	7:22	62.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	61.08
5km	22:49	7:21	62.53
5M	37:46	7:33	61.46
10km	47:34	7:39	60.92
10M	1:18:45	7:53	60.79
Half	1:44:51	8:00	59.93
20M	2:44:12	8:13	60.64
Mara	3:38:37	8:21	60.73

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