Thu 22nd Nov 2018 at 7:00pm by RFJ

Run > General

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Time
38:39
Miles
4.50
Min/mi
8:35
Pacing
93%
WAVA
55.29
Stride(cm)
106
Cals
655
Cadence
176
BPM
151
%MHR
88.3
B/mi
1297
Asc(m)
41
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:59(8:59/m) 141/152bpm 655cal
2) 1m - 9:00(9:00/m) 149/155bpm
3) 1m - 8:32(8:32/m) 151/157bpm
4) 1m - 8:15(8:15/m) 157/166bpm
5) 0.5m - 3:53(7:43/m) 166/169bpm

steady run

8:59 9:00 8:32 8:15 3:53

Pace

18%

68%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:41	126 107-138	1094	175 134-178	0/0
0.25	2:14	1:09	9:11	139 138-141	1276	176 170-184	2/0
0.38	3:24	1:10	9:21	141 137-145	1319	175 170-178	2/2
0.50	4:31	1:07	8:54	143 141-147	1272	175 174-178	2/0
0.63	5:37	1:06	8:51	147 146-148	1301	175 174-178	0/0
0.75	6:46	1:09	9:10	144 142-146	1321	175 174-178	0/1
0.88	7:57	1:11	9:25	142 140-145	1338	173 170-178	0/1
1.00	9:00	1:03	8:23	148 143-152	1240	174 172-178	1/1
1.13	10:06	1:07	8:53	145 140-148	1288	173 170-174	0/1
1.25	11:13	1:06	8:51	143 141-145	1265	173 170-178	0/0
1.38	12:18	1:05	8:41	148 144-152	1285	176 174-178	2/0
1.50	13:28	1:11	9:27	153 152-155	1445	174 174-178	5/0
1.63	14:37	1:08	9:04	151 149-153	1370	175 172-178	2/0
1.75	15:44	1:07	8:58	149 146-151	1336	175 170-178	1/0
1.88	16:54	1:11	9:26	151 149-153	1424	174 170-178	3/1
2.00	17:59	1:05	8:38	149 147-151	1288	176 174-178	2/2
2.13	19:05	1:06	8:48	152 150-154	1337	175 174-178	0/0
2.25	20:08	1:02	8:19	147 143-153	1222	175 172-180	0/3
2.38	21:13	1:05	8:43	147 143-152	1282	176 174-184	0/1
2.50	22:17	1:04	8:33	150 149-153	1281	176 172-178	2/1
2.63	23:24	1:07	8:54	155 153-157	1379	176 174-178	2/0
2.75	24:25	1:02	8:12	154 150-157	1264	178 174-184	0/1
2.88	25:28	1:03	8:22	151 150-152	1263	176 174-178	0/1
3.00	26:31	1:03	8:25	153 152-154	1288	177 174-178	1/2
3.13	27:37	1:06	8:44	151 146-152	1320	176 160-178	0/4
3.25	28:38	1:01	8:08	150 146-155	1221	179 174-184	1/2
3.38	29:37	59	7:52	156 155-157	1228	178 174-184	0/3
3.50	30:40	1:03	8:22	156 155-158	1306	178 176-178	1/0
3.63	31:43	1:03	8:28	159 157-160	1345	178 174-184	0/1
3.75	32:42	59	7:52	158 157-159	1244	178 174-184	0/0
3.88	33:47	1:05	8:37	160 158-163	1377	179 174-184	1/0
4.00	34:46	59	7:54	164 163-166	1295	181 180-184	3/1
4.13	35:44	58	7:46	166 164-169	1289	182 180-188	2/2
4.25	36:41	57	7:34	167 164-169	1263	180 176-184	0/2
4.38	37:37	56	7:31	165 164-166	1241	180 178-184	0/0
4.50	38:37	1:00	7:57	168 166-169	1335	179 174-182	1/1

Heart

151/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 41m, Range 16m, Flat prediction 38:20

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.3%	9:01
See your biggest climbs

Cadence

176 (188 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	176	4.5	38:35	8:34
Walk	0.0	134	0	1	7:54
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:24	44.84%	More
800m	3:48	7:39	50.93%	More
1km	4:49	7:44	52.54%	More
Mile	7:57	7:57	53.97%	More
5k	26:09	8:25	55.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:51	7:51	54.69
5km	26:06	8:24	55.97
5M	43:13	8:39	55.05
10km	54:25	8:45	54.60
10M	1:30:06	9:01	54.50
Half	1:59:58	9:09	53.75
20M	3:07:52	9:24	54.39
Mara	4:10:07	9:33	54.47

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