Fri 30th Nov 2018 at 5:00am by geordieNdog

Run > Easy

Follow User
0 👍

Time
31:56
Miles
4.11
Min/mi
7:46
Pacing
91%
WAVA
55.93
Stride(cm)
116
Cals
471
Cadence
178
BPM
148
%MHR
81
B/mi
1152
Surface
Road

Notes & Comments

Split Summary
===
1) 4.11m - 31:56(7:47/m) 148/162bpm 471cal 7.71/9.85mph

31:56

Pace

17%

65%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:01	1:01	8:10	109 80-129	889	182 152-186
0.25	1:56	55	7:21	133 129-136	977	180 178-184
0.38	2:54	58	7:43	138 136-140	1065	179 178-180
0.50	3:53	59	7:49	146 139-150	1140	179 178-180
0.63	4:52	59	7:53	148 145-150	1166	180 180-180
0.75	5:50	58	7:42	142 140-145	1093	180 180-182
0.88	6:50	1:00	8:01	142 141-143	1139	180 178-182
1.00	7:50	1:00	8:01	145 142-148	1163	179 178-180
1.13	8:51	1:01	8:08	149 148-151	1211	180 178-184
1.25	9:52	1:01	8:07	150 148-151	1219	178 174-180
1.38	10:48	57	7:33	148 146-150	1119	175 174-176
1.50	11:45	57	7:34	147 145-149	1111	177 174-178
1.63	12:45	1:00	8:00	144 143-146	1153	178 174-182
1.75	13:43	58	7:44	147 144-148	1137	178 176-180
1.88	14:44	1:01	8:04	146 144-147	1178	178 178-180
2.00	15:42	59	7:49	147 145-149	1149	178 178-178
2.13	16:41	58	7:47	148 146-150	1151	178 178-178
2.25	17:41	1:00	8:03	147 145-149	1184	178 178-180
2.38	18:41	1:00	7:56	148 147-151	1174	179 178-180
2.50	19:35	54	7:12	149 148-151	1074	178 174-180
2.63	20:34	59	7:53	150 149-152	1182	178 178-178
2.75	21:37	1:03	8:26	155 151-160	1307	178 176-180
2.88	22:32	55	7:20	160 159-162	1173	177 176-178
3.00	23:32	1:00	8:03	160 158-162	1289	177 176-178
3.13	24:35	1:03	8:25	155 153-158	1303	176 172-178
3.25	25:32	57	7:32	156 153-158	1176	176 174-178
3.38	26:28	56	7:28	154 152-155	1149	176 174-178
3.50	27:23	56	7:24	153 151-155	1132	176 174-176
3.63	28:21	58	7:44	152 151-153	1175	175 172-178
3.75	29:19	58	7:44	157 153-161	1213	178 176-178
3.88	30:18	59	7:53	161 159-162	1270	176 176-176
4.00	31:14	55	7:23	155 151-159	1144	177 176-180
4.10	31:56	42	6:45	155 151-162	1045	182 178-188

Heart

148/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

178 (188 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	4.1	31:56	7:47
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:05	43.43%	More
800m	3:39	7:21	48.07%	More
1km	4:40	7:31	49.21%	More
Mile	7:29	7:29	52.79%	More
5k	24:07	7:46	55.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	57.98
5km	23:32	7:34	57.08
5M	39:33	7:55	55.12
10km	50:09	8:04	54.24
10M	1:24:18	8:26	53.27
Half	1:53:12	8:38	52.06
20M	2:59:41	8:59	51.97
Mara	4:01:17	9:13	51.61

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry