Tue 17th Jul 2018 at 7:00pm by NordRunner

Run > Trail Run

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Time
40:15
Miles
3.55
Min/mi
11:20
Pacing
76%
WAVA
45.68
Stride(cm)
81
Cals
358
Cadence
176
BPM
137
%MHR
73.8
B/mi
1556
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:41(6:41/km) 133/142bpm 58cal 58/63rpm 8.99/11.02kmph
2) 1km - 7:32(7:32/km) 141/147bpm 72cal 58/63rpm 7.97/10.45kmph
3) 1km - 8:22(8:22/km) 140/149bpm 77cal 58/63rpm 7.17/11.12kmph
4) 1km - 6:41(6:41/km) 135/141bpm 51cal 58/63rpm 8.97/11.59kmph
5) 1km - 6:52(6:52/km) 137/146bpm 55cal 58/63rpm 8.75/11.29kmph
6) 0.71km - 4:07(5:49/km) 137/149bpm 31cal 58/63rpm 10.32/11.02kmph
7) 0.4km - 15:46(39:14/km) 97/136bpm 14cal 5/94rpm 1.53/9.74kmph

6:41 7:32 8:22 6:41 6:52 4:07 15:46

Pace

11%

49%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:31	1:31	12:04	125 104-138	1509	158 104-188
0.25	2:45	1:14	9:55	134 127-140	1329	188 184-196
0.38	3:59	1:14	9:52	131 126-135	1293	190 188-192
0.50	5:21	1:22	10:59	137 133-138	1505	188 186-192
0.63	6:43	1:21	10:50	140 139-143	1518	188 184-194
0.75	8:03	1:21	10:46	142 138-145	1529	182 112-192
0.88	9:27	1:23	11:08	143 141-145	1592	188 186-190
1.00	10:46	1:19	10:34	140 133-145	1479	189 186-190
1.13	12:42	1:56	15:28	138 129-144	2134	151 102-190
1.25	14:19	1:36	12:51	143 137-147	1839	168 108-190
1.38	16:18	1:59	15:52	141 134-148	2238	152 96-192
1.50	18:09	1:52	14:52	142 136-147	2112	150 96-192
1.63	19:59	1:50	14:38	137 134-142	2004	155 98-190
1.75	21:29	1:30	11:58	142 140-145	1698	158 102-192
1.88	22:40	1:11	9:31	139 137-141	1322	189 188-192
2.00	23:54	1:14	9:51	137 135-139	1349	189 186-192
2.13	26:06	2:12 +37	17:38	128 121-135	2257	185 96-198
2.25	27:17	1:11	9:27	133 127-140	1256	190 186-192
2.38	28:38	1:21	10:52	137 133-141	1488	185 182-192
2.50	30:02	1:23	11:07	137 135-140	1523	186 176-196
2.63	31:27	1:25	11:22	139 136-143	1579	185 124-194
2.75	33:02	1:35	12:39	141 136-145	1783	185 146-196
2.88	34:26	1:24	11:11	135 128-139	1511	187 174-192
3.00	35:37	1:11	9:30	135 133-136	1283	189 180-192
3.13	36:55	1:18	10:24	142 136-149	1476	187 184-190
3.25	38:06	1:11	9:25	141 137-147	1328	189 188-192
3.38	39:14	1:09	9:08	134 133-135	1225	190 188-194
3.50	40:23	1:09	9:12	133 131-134	1225	190 186-192
3.55	40:51	28	10:03	135 135-135	1356	189 188-192

Heart

137/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

176 (198 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.0	186	3.4	36:21	10:50
Walk	10.8	109	0.2	4:26	23:10
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:02	39.48%	More
800m	4:41	9:25	45.31%	More
1km	5:49	9:21	47.54%	More
Mile	10:20	10:20	45.49%	More
5k	36:11	11:39	44.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:35	10:35	44.39
5km	34:58	11:15	45.79
5M	57:45	11:33	45.33
10km	1:12:36	11:41	45.11
10M	1:59:52	11:59	45.26
Half	2:39:20	12:10	44.76
20M	4:08:51	12:27	45.41
Mara	5:30:46	12:37	45.56

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