Thu 6th Sep 2018 at 6:00pm by FitterStu

Run > Reps

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Time
38:45
Miles
4.08
Min/mi
9:30
Pacing
81%
WAVA
50.74
Stride(cm)
94
Cals
380
Cadence
181
BPM
123
%MHR
72
B/mi
1170
Asc(m)
83
Surface
Mixed

Notes & Comments

4x400m R. Took a while to get going.
===
1) 1m - 9:49(9:47/m) 112/124bpm 89cal 6.13/0mph
2) 0.25m - 1:50(7:19/m) 129/140bpm 20cal 8.21/0mph
3) 0.25m - 2:31(10:02/m) 120/134bpm 24cal 5.98/0mph
4) 0.25m - 1:42(6:48/m) 129/139bpm 19cal 8.82/0mph
5) 0.25m - 2:37(10:26/m) 127/142bpm 28cal 5.75/0mph
6) 0.25m - 1:48(7:13/m) 141/152bpm 22cal 8.32/0mph
7) 0.25m - 2:58(11:52/m) 133/154bpm 32cal 5.05/0mph
8) 0.25m - 1:31(6:03/m) 135/152bpm 16cal 9.93/0mph
9) 1.33m - 14:00(10:31/m) 124/153bpm 130cal 5.71/0mph

9:49 1:50 2:31 1:42 2:37 1:48 2:58 1:31 14:00

Pace

33%

24%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:16	104 75-124	964	175 174-178	4/4
0.25	2:38	1:29	11:51	115 112-120	1363	178 168-186	2/4
0.38	3:51	1:13	9:40	117 114-121	1132	179 176-182	2/3
0.50	5:01	1:10	9:17	115 113-119	1068	181 176-184	0/1
0.63	6:07	1:06	8:52	108 105-116	957	181 178-184	1/1
0.75	7:24	1:16	10:11	111 105-112	1131	182 180-188	2/2
0.88	8:37	1:14	9:52	109 108-112	1075	181 180-184	1/3
1.00	9:48	1:10	9:23	113 109-117	1061	182 178-186	1/4
1.13	10:42	54	7:09	123 114-135	880	189 180-196	0/2
1.25	11:38	56	7:30	134 127-140	1006	193 190-198	1/2
1.38	12:48	1:10	9:19	128 118-134	1193	180 176-192	0/5
1.50	14:08	1:20	10:43	113 108-120	1211	171 128-182	2/1
1.63	15:04	56	7:30	125 112-138	938	192 176-198	3/4
1.75	15:51	46	6:09	135 131-138	831	196 194-198	0/9
1.88	17:12	1:22	10:54	132 118-142	1438	170 128-196	4/1
2.00	18:27	1:15	9:58	122 115-127	1215	177 174-180	1/2
2.13	19:17	50	6:39	131 113-144	872	197 178-206	2/1
2.25	20:15	58	7:46	148 140-152	1150	196 192-200	6/1
2.38	21:46	1:31	12:11	145 124-154	1766	173 132-192	7/0
2.50	23:13	1:26	11:31	120 114-125	1381	172 136-178	1/2
2.63	23:56	44	5:49	123 106-134	716	195 178-204	0/8
2.75	24:44	47	6:20	144 133-152	912	199 196-202	1/1
2.88	26:02	1:18	10:22	141 120-153	1461	174 128-196	1/1
3.00	27:21	1:19	10:34	125 122-128	1322	178 176-182	3/0
3.13	28:36	1:15	10:02	126 123-129	1264	180 176-182	2/1
3.25	29:54	1:18	10:22	123 119-128	1276	181 178-184	5/1
3.38	31:11	1:17	10:15	127 123-132	1301	181 178-184	2/1
3.50	32:31	1:20	10:40	125 120-130	1334	181 178-184	4/1
3.63	33:46	1:15	9:58	122 117-127	1216	182 178-186	0/3
3.75	35:01	1:15	10:04	114 111-118	1147	180 176-182	3/6
3.88	36:17	1:16	10:11	119 114-122	1213	181 178-184	4/3
4.00	37:39	1:21	10:52	122 118-127	1325	180 178-184	6/1
4.08	38:44	1:05	13:10	121 115-127	1593	179 174-182	6/2

Heart

123/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 83m, Range 28m, Flat prediction 38:45

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

181 (206 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	182	4	37:44	9:25
Walk	2.6	132	0.1	1:00	12:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:01	55.86%	More
800m	4:06	8:16	47.98%	More
1km	5:06	8:13	50.30%	More
Mile	8:22	8:22	52.16%	More
5k	28:15	9:06	52.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:35	7:35	57.51
5km	28:15	9:06	52.55
5M	49:03	9:49	49.32
10km	1:03:07	10:09	47.88
10M	1:49:37	10:58	45.59
Half	2:29:57	11:27	43.76
20M	4:04:58	12:15	42.45
Mara	5:35:04	12:47	41.38

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