Mon 24th Sep 2018 at 10:00am by Old Man

Run > Coaching

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Time
18:20
Miles
1.50
Min/mi
12:13
Pacing
72%
WAVA
39.14
Stride(cm)
82
Cals
167
Cadence
161
BPM
108
%MHR
60.7
B/mi
1321
Asc(m)
10
Surface
Road

Notes & Comments

R4F week 3 @ AP

Only 1 x 1min walk after a mile

Split Summary
===
1) 1m - 11:37(11:37/m) 111/125bpm 114cal 5.17/5.95mph
2) 0.5m - 6:44(13:21/m) 106/119bpm 53cal 4.5/5.55mph

11:37 6:44

Pin Map

0mi in 0

Pace

54%

33%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	42	42	11:20	92 76-106	1042	161 112-170	0/0
0.13	1:25	42	11:15	112 106-115	1260	168 166-168	0/1
0.19	2:06	41	10:54	117 114-118	1275	167 166-168	0/0
0.25	2:48	42	11:12	116 115-118	1299	166 164-168	1/0
0.31	3:47	59 +21	15:44	113 107-117	1778	170 168-172	0/1
0.38	4:28	42	11:07	116 112-120	1290	171 170-172	1/0
0.44	5:09	41	10:52	123 121-124	1336	169 160-172	1/0
0.50	6:45	1:36 +47	25:34	107 99-125	2736	162 126-170	0/0
0.56	7:38	53 +7	14:08	103 100-110	1456	151 118-168	0/0
0.63	8:22	45	11:52	111 107-114	1317	166 164-166	0/1
0.69	9:15	53	14:08	114 111-117	1610	163 160-164	1/0
0.75	10:01	46	12:17	111 109-113	1363	163 162-164	2/0
0.81	10:49	47	12:34	108 105-111	1358	165 158-170	0/1
0.88	11:33	44	11:48	115 112-117	1356	166 164-168	0/1
0.94	12:14	41	10:51	114 113-115	1238	167 166-168	0/0
1.00	12:54	41	10:55	118 116-119	1288	167 166-168	2/0
1.06	14:33	1:39 +33	26:18	94 87-109	2473	121 118-126	0/1
1.13	15:27	54 +4	14:26	93 82-105	1342	160 118-166	0/1
1.19	16:11	44	11:41	111 106-114	1298	164 162-166	0/1
1.25	16:58	47	12:38	110 108-113	1390	162 160-164	0/0
1.31	17:55	57 +8	15:09	112 111-113	1698	161 160-164	1/0
1.38	18:44	49	12:57	109 108-110	1411	161 160-162	0/1
1.44	19:32	48	12:54	110 109-112	1419	162 160-164	0/0
1.50	20:19	47	12:26	112 107-115	1392	164 162-166	0/0

Heart

108/125max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 10m, Range 4m, Flat prediction 18:20

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

161 (172 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.7	165	1.4	17:05	12:35
Walk	11.8	120	0.1	2:29	30:17
Pause	3.6	-	-	45	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:44	11:02	31.73%	More
800m	5:46	11:37	35.86%	More
1km	7:13	11:37	37.38%	More
Mile	12:54	12:54	35.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:41	11:41	39.20
5km	41:08	13:14	37.93
5M	1:09:46	13:57	36.52
10km	1:28:48	14:17	35.88
10M	2:30:35	15:04	35.03
Half	3:23:13	15:31	34.11
20M	5:25:02	16:15	33.79
Mara	7:18:38	16:45	33.39

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