Wed 5th Sep 2018 at 6:00pm by mohawk sop

Run > Warm Up

Spencers Dash 6

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Time
4:20
Miles
0.46
Min/mi
9:25
WAVA
37.49
Stride(cm)
103
Cals
37
Cadence
166
BPM
130
%MHR
68.8
B/mi
1225
Asc(m)
9
Surface
Road

2:15 400m

Notes & Comments

Split Summary
===
1) 0.46m - 4:20(9:22/m) 134/147bpm 37cal 6.41/7.07mph

4:20

Pin Map

0mi in 0

Pace

19%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:35	101 81-118	968	163 124-168	0/2
0.13	1:09	33	8:44	128 119-134	1118	166 162-168	0/1
0.19	1:42	33	8:48	137 135-139	1206	169 168-170	0/2
0.25	2:17	35	9:25	141 139-141	1327	168 166-168	1/3
0.31	2:55	38	10:12	140 140-140	1428	167 166-168	3/0
0.38	3:28	33	8:51	143 141-146	1265	168 168-168	2/1
0.44	4:03	35	9:17	146 146-147	1354	169 166-170	1/0
0.46	4:20	17	11:13	147 147-147	1650	149 126-164	1/0

Heart

130/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 9m, Range 7m, Flat prediction 4:20

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

166 (170 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	167	0.5	4:18	9:19
Walk	0.8	125	0	2	27:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:05	34.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:15	10:15	38.84
5km	36:00	11:35	37.59
5M	1:01:00	12:12	36.01
10km	1:17:37	12:29	35.30
10M	2:11:31	13:09	34.39
Half	2:57:24	13:33	33.45
20M	4:43:33	14:11	33.16
Mara	6:22:28	14:36	32.78

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