Thu 15th Nov 2018 at 12:00pm by Richard-M

Run > Progressive

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Time
35:14
Miles
4.44
Min/mi
7:56
Pacing
90%
WAVA
58.91
Stride(cm)
123
Cals
471
Cadence
165
BPM
138
%MHR
80.9
B/mi
1092
Surface
Road

Notes & Comments

Final run b4 St Neots half - toughening my legs up... 3x that on Sunday will be hard work

Split Summary
===
1) 1km - 5:26(5:26/km) 122/128bpm 63cal 11.06/12.77kmph
2) 1km - 5:08(5:08/km) 131/137bpm 67cal 11.69/12.77kmph
3) 1km - 4:59(4:59/km) 136/139bpm 67cal 12.04/13.33kmph
4) 1km - 5:02(5:02/km) 137/142bpm 66cal 11.93/12.6kmph
5) 1km - 5:03(5:03/km) 141/145bpm 69cal 11.89/13.44kmph
6) 1km - 4:39(4:39/km) 143/150bpm 65cal 12.91/13.27kmph
7) 1km - 4:21(4:21/km) 153/158bpm 65cal 13.81/14.38kmph
8) 0.15km - 37(4:02/km) 159/160bpm 9cal 14.88/14.77kmph

5:26 5:08 4:59 5:02 5:03 4:39 4:21 37

Pin Map

0mi in 0

Pace

14%

46%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:11	1:11	9:30	108 84-127	1026	158 82-172
0.25	2:15	1:04	8:33	127 125-128	1086	165 162-180
0.38	3:19	1:04	8:29	126 125-127	1069	166 164-170
0.50	4:18	59	7:50	126 124-127	987	166 164-168
0.63	5:26	1:08	9:08	127 125-128	1159	165 160-168
0.75	6:34	1:08	9:06	130 127-133	1183	168 162-174
0.88	7:31	57	7:36	130 122-134	989	165 164-168
1.00	8:36	1:04	8:34	129 125-131	1105	166 140-176
1.13	9:35	59	7:50	132 130-134	1035	165 164-166
1.25	10:36	1:01	8:12	135 133-137	1106	166 164-168
1.38	11:37	1:02	8:12	135 134-137	1107	165 162-168
1.50	12:39	1:01	8:12	135 134-136	1106	165 164-166
1.63	13:40	1:01	8:08	135 134-137	1098	165 164-168
1.75	14:39	59	7:51	137 136-138	1075	166 164-168
1.88	15:36	57	7:39	139 137-139	1063	165 164-166
2.00	16:36	59	7:55	138 137-139	1092	164 164-166
2.13	17:35	1:00	7:58	138 136-139	1100	166 164-168
2.25	18:42	1:07	8:53	136 134-137	1208	165 158-180
2.38	19:40	58	7:45	137 130-140	1063	165 158-168
2.50	20:40	1:00	7:57	138 121-142	1097	165 164-166
2.63	21:39	59	7:55	143 141-145	1133	164 164-166
2.75	22:41	1:02	8:13	141 139-143	1159	165 164-168
2.88	23:49	1:08 +5	9:03	141 138-144	1276	165 160-166
3.00	24:48	59	7:50	141 139-143	1105	165 164-166
3.13	25:49	1:01	8:12	141 140-143	1156	165 164-166
3.25	26:45	56	7:30	142 141-143	1065	165 164-168
3.38	27:44	59	7:51	143 141-144	1122	165 164-166
3.50	28:40	56	7:29	145 143-147	1085	166 164-168
3.63	29:34	54	7:14	146 146-148	1057	166 164-168
3.75	30:29	55	7:20	143 128-150	1048	165 162-166
3.88	31:22	53	7:04	151 150-152	1068	167 166-170
4.00	32:16	54	7:11	152 151-153	1091	167 164-168
4.13	33:10	54	7:12	153 152-154	1101	167 164-170
4.25	34:01	51	6:46	154 152-156	1041	167 166-170
4.38	34:50	49	6:33	156 154-159	1023	167 166-168
4.45	35:18	28	6:34	159 158-160	1044	169 164-170

Heart

138/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

165 (180 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	165	4.4	35:14	7:56
Walk	0.2	91	0	4	37:08

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:36	49.62%	More
800m	3:24	6:51	55.97%	More
1km	4:17	6:53	58.00%	More
Mile	7:03	7:03	59.96%	More
5k	23:57	7:43	60.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:45	6:45	62.62
5km	23:43	7:38	60.63
5M	40:11	8:02	58.24
10km	51:08	8:14	57.14
10M	1:26:39	8:40	55.72
Half	1:56:53	8:55	54.22
20M	3:06:49	9:20	53.75
Mara	4:11:59	9:37	53.14

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