Wed 18th Jul 2018 at 12:00pm by Richard-M

Run > Run-Walk

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Time
27:03
Miles
2.63
Min/mi
10:17
Pacing
38%
WAVA
44.28
Stride(cm)
100
Cals
290
Cadence
156
BPM
130
%MHR
76.5
B/mi
1337
Asc(m)
42
Surface
Road

Notes & Comments

12:17 on Wednesday, 18 July 2018
Lunch Run/walk test thing...
dynamic warm up + quick massage due to sudden brief pain before I started...! test, then stretch cool down - Achilles is 'warm....'Hum what to do...

Living with compression...

Split Summary
===
1) 1km - 8:00(8:00/km) 116/141bpm 68cal 7.5/14.66kmph
2) 1km - 6:17(6:17/km) 130/150bpm 68cal 9.55/14.26kmph
3) 1km - 5:18(5:18/km) 141/151bpm 67cal 11.31/16.47kmph
4) 1km - 6:21(6:21/km) 139/152bpm 76cal 9.45/16.22kmph
5) 0.23km - 1:08(4:56/km) 133/148bpm 11cal 12.14/14.07kmph

8:00 6:17 5:18 6:21 1:08

Pin Map

0mi in 0

Pace

35%

12%

28%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	3:57	3:57 +46	31:35	103 80-126	3253	142 16-264
0.25	5:14	1:17	10:16	124 106-133	1272	163 116-182
0.38	6:25	1:11	9:26	117 107-132	1103	149 126-180
0.50	7:51	1:26	11:30	127 111-139	1460	143 122-182
0.63	8:47	56	7:28	130 112-142	970	180 160-182
0.75	10:09	1:23	11:00	123 110-142	1353	139 118-182
0.88	11:05	55	7:23	139 128-147	1025	182 178-186
1.00	12:11	1:06	8:49	147 138-150	1296	165 116-182
1.13	13:49	1:38 +17	13:03	121 101-137	1580	150 118-180
1.25	15:23	1:34	12:31	126 112-142	1577	141 118-180
1.38	16:21	59	7:49	138 126-146	1079	182 180-182
1.50	17:30	1:09	9:11	146 137-149	1340	161 114-182
1.63	18:48	1:18	10:28	127 117-140	1329	149 120-182
1.75	19:46	58	7:44	147 141-150	1137	182 178-184
1.88	20:43	56	7:31	151 150-151	1135	181 178-182
2.00	22:11	1:29	11:49	139 121-152	1641	137 116-182
2.13	23:23	1:11	9:32	138 124-145	1315	167 120-180
2.25	24:40	1:18	10:20	128 118-139	1323	144 120-180
2.38	25:38	57	7:39	148 140-151	1133	178 174-180
2.50	27:08	1:31	12:05	141 123-151	1703	139 112-180
2.63	28:05	57	7:34	135 125-148	1021	180 126-184

Heart

130/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

156 (264 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	55.8	181	1.9	15:41	8:21
Walk	43.2	120	0.7	12:08	16:14
Still	1.0	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	44.29%	More
800m	4:15	8:32	44.48%	More
1km	5:17	8:31	46.55%	More
Mile	9:16	9:16	45.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:16	9:16	45.26
5km	32:32	10:28	43.86
5M	55:08	11:02	42.10
10km	1:10:09	11:17	41.31
10M	1:58:52	11:53	40.27
Half	2:40:20	12:14	39.19
20M	4:16:16	12:49	38.85
Mara	5:45:40	13:12	38.41

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