Fri 22nd Jun 2018 at 12:00pm by FergusG

Run > General

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Time
58:48
Miles
7.46
Min/mi
7:53
Pacing
89%
WAVA
59.81
Stride(cm)
118
Cals
708
Cadence
173
BPM
155
%MHR
77.7
B/mi
1225
Asc(m)
42
Surface
Road

Notes & Comments

12K with 10 x 100m Strides

Split Summary
===
1) 1km - 5:26(5:26/km) 142/154bpm 60cal 11.03/12.8kmph
2) 1km - 4:57(4:57/km) 153/163bpm 62cal 12.12/17.3kmph
3) 1km - 4:58(4:58/km) 153/159bpm 61cal 12.1/18.17kmph
4) 1km - 4:51(4:51/km) 157/170bpm 61cal 12.37/18.61kmph
5) 1km - 4:53(4:53/km) 156/163bpm 60cal 12.27/19.14kmph
6) 1km - 4:53(4:53/km) 155/164bpm 58cal 12.3/18.58kmph
7) 1km - 5:02(5:02/km) 156/165bpm 60cal 11.93/19.25kmph
8) 1km - 4:50(4:50/km) 154/163bpm 55cal 12.4/18kmph
9) 1km - 4:45(4:45/km) 158/165bpm 57cal 12.61/18.34kmph
10) 1km - 4:42(4:42/km) 160/170bpm 58cal 12.77/19.05kmph
11) 1km - 4:30(4:30/km) 163/171bpm 56cal 13.35/20.39kmph
12) 1km - 4:58(4:58/km) 160/171bpm 60cal 12.07/13.17kmph
13) 0.01km - 3(3:44/km) 159/159bpm 16.1/12.12kmph

5:26 4:57 4:58 4:51 4:53 4:53 5:02 4:50 4:45 4:42 4:30 4:58 3

Pace

70%

15%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:13	2:13	8:52	139 109-154	1232	169 120-176	1/8
0.50	4:24	2:11	8:45	144 138-149	1259	169 160-172	2/3
0.75	6:19	1:55	7:40	150 137-163	1151	176 166-200	0/1
1.00	8:22	2:03	8:11	154 150-159	1260	168 166-170	2/0
1.25	10:27	2:05	8:20	152 148-155	1267	169 166-174	0/0
1.50	12:21	1:54	7:36	155 148-159	1177	174 164-198	3/1
1.75	14:25	2:04	8:17	151 148-154	1250	170 168-172	0/1
2.00	16:15	1:50	7:18	156 148-170	1140	176 166-198	0/1
2.25	18:16	2:01	8:05	158 153-161	1278	168 166-170	1/1
2.50	20:18	2:02	8:09	154 148-158	1255	168 166-170	2/2
2.75	22:08	1:50	7:21	159 156-163	1168	175 166-196	1/2
3.00	24:13	2:05	8:18	155 151-158	1287	169 166-170	3/2
3.25	26:02	1:49	7:15	157 151-164	1139	177 168-198	2/2
3.50	28:03	2:02	8:07	157 150-164	1275	171 168-174	1/1
3.75	30:09	2:06	8:24	150 147-155	1260	170 166-182	1/1
4.00	32:00	1:50	7:20	160 156-165	1175	178 166-200	1/1
4.25	34:02	2:03	8:11	155 148-158	1268	171 170-176	1/1
4.50	36:00	1:58	7:52	151 146-158	1187	172 118-200	1/1
4.75	38:01	2:01	8:05	156 150-163	1260	171 168-174	2/3
5.00	40:02	2:01	8:04	153 150-155	1234	173 168-190	2/1
5.25	41:53	1:50	7:21	160 154-165	1176	177 168-202	2/2
5.50	43:53	2:00	8:02	158 155-163	1269	172 170-176	1/1
5.75	45:38	1:45	7:00	161 154-170	1128	179 170-202	1/0
6.00	47:37	1:59	7:56	160 155-166	1268	174 172-176	1/1
6.25	49:30	1:53	7:33	158 156-160	1192	175 172-194	1/2
6.50	51:16	1:45	7:01	165 160-171	1158	181 174-206	0/0
6.75	53:09	1:53	7:33	161 158-164	1215	176 174-178	0/2
7.00	55:04	1:55	7:40	162 160-167	1243	174 166-178	1/0
7.25	57:09	2:05	8:21	161 154-171	1345	171 160-176	3/2
7.46	58:48	1:39	7:47	157 150-161	1223	174 170-178	2/1

Heart

155/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 9m, Flat prediction 58:48

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (206 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	172	7.4	58:32	7:52
Walk	0.5	119	0	16	20:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:41	48.72%	More
800m	3:32	7:06	53.46%	More
1km	4:28	7:12	55.10%	More
Mile	7:20	7:20	57.13%	More
5k	23:45	7:39	60.07%	More
5 miles	38:39	7:44	60.06%	More
10k	48:21	7:47	59.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:59	6:59	60.06
5km	23:14	7:29	61.41
5M	38:29	7:42	60.32
10km	48:27	7:48	59.81
10M	1:20:13	8:01	59.68
Half	1:46:48	8:09	58.83
20M	2:47:15	8:22	59.53
Mara	3:42:41	8:30	59.62

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