Fri 23rd Nov 2018 at 7:00pm by Woody1983

Run > General

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Time
30:00
Miles
4.78
Min/mi
6:17
Pacing
84%
WAVA
67.79
Stride(cm)
150
Cals
499
Cadence
171
BPM
146
%MHR
85.4
B/mi
916
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 6:29(6:29/m) 132/141bpm 98cal 9.26/11.35mph
2) 0.01m - 1(3:08/m) 137/137bpm 19.19/9.14mph
3) 1m - 5:59(5:59/m) 147/154bpm 106cal 10.02/10.29mph
4) 0m - 1(2:53/m) 153/153bpm 20.78/10.21mph
5) 1m - 5:28(5:28/m) 156/160bpm 101cal 10.97/11.31mph
6) 0.01m - 2(5:31/m) 157/157bpm 10.88/11.21mph
7) 0.26m - 2:00(7:41/m) 145/156bpm 33cal 7.81/11.21mph
8) 0.07m - 20(5:02/m) 139/147bpm 4cal 11.93/14.46mph
9) 0.07m - 40(9:02/m) 142/148bpm 10cal 6.64/8.81mph
10) 0.07m - 20(4:54/m) 140/150bpm 4cal 12.25/15.67mph
11) 0.08m - 40(8:27/m) 147/153bpm 11cal 7.1/9.68mph
12) 0.07m - 20(5:00/m) 144/151bpm 5cal 12/16.47mph
13) 0.08m - 40(8:19/m) 149/154bpm 11cal 7.22/8.77mph
14) 0.06m - 20(5:09/m) 146/151bpm 5cal 11.65/15.51mph
15) 0.08m - 40(8:35/m) 149/152bpm 11cal 7/10.1mph
16) 0.07m - 20(4:41/m) 147/153bpm 5cal 12.82/15.95mph
17) 0.08m - 40(8:00/m) 151/155bpm 11cal 7.5/10.58mph
18) 0.07m - 20(4:53/m) 149/155bpm 5cal 12.29/15.95mph
19) 0.08m - 40(8:05/m) 152/157bpm 11cal 7.43/10.16mph
20) 0.07m - 20(4:50/m) 150/156bpm 5cal 12.41/14.44mph
21) 0.08m - 40(8:05/m) 153/157bpm 12cal 7.43/11mph
22) 0.07m - 20(4:48/m) 150/156bpm 5cal 12.49/15.4mph
23) 0.09m - 40(7:51/m) 154/158bpm 12cal 7.65/10.42mph
24) 0.07m - 20(4:51/m) 151/156bpm 5cal 12.38/15.26mph
25) 0.09m - 40(7:48/m) 155/158bpm 12cal 7.7/11.54mph
26) 0.07m - 20(4:49/m) 153/157bpm 5cal 12.48/14.69mph
27) 0.09m - 40(7:21/m) 154/158bpm 12cal 8.17/10.71mph

6:29 1 5:59 1 5:28 2 2:00 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40 20 40

Pace

14%

39%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:47	1:47 +9	7:09	117 62-141	836	173 118-212
0.50	3:23	1:36	6:23	135 131-138	862	174 168-178
0.75	4:58	1:35	6:22	138 134-141	878	173 168-176
1.00	6:37	1:38	6:34	136 134-139	892	171 166-178
1.25	8:03	1:26	5:44	146 136-149	837	176 172-182
1.50	9:37	1:34	6:15	143 141-145	895	173 168-178
1.75	11:06	1:30	5:59	148 145-151	885	176 172-184
2.00	12:37	1:30	6:02	151 149-154	911	178 172-188
2.25	14:00	1:24	5:34	154 153-155	857	179 176-184
2.50	15:20	1:20	5:19	154 153-155	820	183 178-192
2.75	16:44	1:24	5:34	158 154-160	880	180 174-188
3.00	18:05	1:22	5:27	158 156-159	860	179 172-186
3.25	19:56	1:50	7:21	147 137-157	1080	165 160-184
3.50	21:38	1:42	6:49	141 133-153	961	158 118-180
3.75	23:22	1:45	6:58	147 140-154	1024	161 118-228
4.00	25:07	1:44	6:58	149 142-155	1037	165 158-194
4.25	26:43	1:36	6:25	151 146-157	968	163 124-206
4.50	28:21	1:38	6:33	152 147-158	995	163 156-184
4.75	29:57	1:36	6:25	155 151-158	994	166 156-194
4.78	30:11	14	8:22	151 150-152	1264	167 166-170

Heart

146/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (228 max) Stride Length: 150cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.0	171	4.7	29:35	6:21
Walk	1.5	119	0.1	27	4:42
Pause	0.5	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:16	56.71%	More
800m	2:41	5:24	62.95%	More
1km	3:22	5:26	65.72%	More
Mile	5:27	5:27	70.56%	More
5k	18:47	6:03	69.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:43	5:43	67.31
5km	19:00	6:07	68.72
5M	31:28	6:18	67.67
10km	39:37	6:23	67.25
10M	1:05:36	6:34	67.14
Half	1:27:21	6:40	66.22
20M	2:16:47	6:50	67.02
Mara	3:02:06	6:57	67.12

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