Fri 30th Nov 2018 at 8:00am by RFJ

Run > General

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Time
30:39
Miles
3.30
Min/mi
9:17
Pacing
95%
WAVA
50.73
Stride(cm)
99
Cals
440
Cadence
175
BPM
135
%MHR
79.1
B/mi
1257
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:28(9:28/m) 129/141bpm 440cal
2) 1m - 9:18(9:18/m) 137/146bpm
3) 1m - 9:13(9:13/m) 139/147bpm
4) 0.3m - 2:40(8:47/m) 140/145bpm

easy run

9:28 9:18 9:13 2:40

Pace

60%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:14	1:14	9:48	104 74-123	1020	175 86-178
0.25	2:28	1:14	9:53	131 123-133	1294	175 174-178
0.38	3:42	1:14	9:51	133 132-134	1310	174 170-178
0.50	4:58	1:17	10:15	130 127-134	1333	172 170-178
0.63	6:07	1:09	9:12	130 128-133	1197	175 174-178
0.75	7:14	1:06	8:50	129 126-135	1140	176 174-178
0.88	8:21	1:08	9:02	138 135-140	1246	174 172-178
1.00	9:27	1:05	8:44	137 135-141	1196	175 174-178
1.13	10:41	1:14	9:51	137 131-140	1350	174 170-178
1.25	11:53	1:12	9:37	136 135-138	1309	175 174-178
1.38	13:04	1:11	9:31	135 134-136	1284	175 174-178
1.50	14:16	1:11	9:32	140 134-143	1334	175 174-178
1.63	15:25	1:09	9:11	135 133-137	1240	174 170-178
1.75	16:33	1:09	9:10	137 134-139	1255	174 170-182
1.88	17:39	1:05	8:41	135 131-144	1173	176 174-178
2.00	18:45	1:06	8:48	140 135-146	1232	175 174-178
2.13	19:54	1:09	9:15	133 130-137	1231	175 166-178
2.25	21:04	1:10	9:21	139 135-144	1300	176 174-182
2.38	22:15	1:11	9:27	140 137-145	1323	175 174-178
2.50	23:26	1:11	9:29	140 138-143	1327	176 174-178
2.63	24:35	1:09	9:15	143 140-147	1322	175 174-178
2.75	25:45	1:10	9:20	139 137-140	1298	175 174-178
2.88	26:50	1:05	8:40	139 137-141	1205	177 174-178
3.00	27:57	1:07	8:55	139 135-141	1240	178 174-182
3.13	29:03	1:06	8:49	138 135-142	1216	177 174-178
3.25	30:10	1:06	8:50	142 140-144	1255	177 174-178
3.30	30:38	28	8:58	143 143-144	1281	177 170-178

Heart

135/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

175 (182 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	175	3.3	30:34	9:16
Walk	0.1	86	0	1	9:15
Still	0.2	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	38.33%	More
800m	4:22	8:48	44.35%	More
1km	5:31	8:53	45.76%	More
Mile	9:03	9:03	47.41%	More
5k	28:41	9:14	50.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:39	8:39	49.63
5km	28:45	9:15	50.81
5M	47:37	9:31	49.96
10km	59:57	9:39	49.56
10M	1:39:16	9:56	49.47
Half	2:12:10	10:05	48.79
20M	3:26:58	10:21	49.37
Mara	4:35:33	10:31	49.44

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