Sat 1st Dec 2018 at 7:00am by RFJ

Run > General

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Time
34:15
Miles
3.75
Min/mi
9:08
Pacing
86%
WAVA
51.84
Stride(cm)
100
Cals
494
Cadence
176
BPM
136
%MHR
79.4
B/mi
1240
Asc(m)
199
Hillscore
8
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:25(9:25/m) 125/152bpm 494cal
2) 1m - 9:34(9:34/m) 139/157bpm
3) 1m - 8:50(8:50/m) 137/149bpm
4) 0.75m - 6:26(8:33/m) 143/150bpm

Koln running

9:25 9:34 8:50 6:26

Pace

17%

30%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:16	1:16	10:08	115 91-125	1165	175 58-186	2/5
0.25	2:19	1:03	8:22	125 115-128	1045	177 174-182	7/2
0.38	3:42	1:23	11:07	115 107-124	1279	169 124-176	3/2
0.50	4:47	1:04	8:35	114 108-118	979	176 174-180	4/4
0.63	5:53	1:07	8:56	120 115-128	1071	176 174-176	2/1
0.75	7:18	1:24	11:13	130 117-144	1458	175 174-176	33/0
0.88	8:33	1:16	10:05	147 139-152	1483	174 168-176	6/8
1.00	9:39	1:06	8:46	135 127-147	1184	174 174-176	0/13
1.13	10:52	1:13	9:43	121 116-127	1175	175 164-182	7/19
1.25	11:59	1:08	9:00	128 118-133	1153	175 174-182	8/19
1.38	13:10	1:10	9:22	136 133-139	1274	175 174-182	3/1
1.50	14:11	1:01	8:11	139 137-141	1138	177 174-182	18/3
1.63	15:27	1:16	10:11	141 137-148	1436	177 174-182	17/2
1.75	16:58	1:31	12:06	150 147-153	1815	175 174-176	15/7
1.88	18:11	1:12	9:40	150 143-157	1450	175 168-176	3/3
2.00	19:13	1:02	8:19	147 145-149	1223	177 172-182	5/12
2.13	20:16	1:03	8:25	141 134-149	1188	175 174-176	0/14
2.25	21:26	1:09	9:14	126 116-133	1164	176 168-182	2/19
2.38	22:38	1:12	9:36	126 117-140	1210	179 174-188	13/18
2.50	23:43	1:05	8:40	139 137-141	1205	176 174-180	2/1
2.63	24:47	1:04	8:32	143 138-146	1221	179 174-182	1/3
2.75	25:50	1:03	8:24	141 137-144	1183	177 174-178	1/2
2.88	26:52	1:02	8:15	140 137-141	1156	176 174-176	2/1
3.00	28:03	1:12	9:36	142 140-145	1363	178 170-182	3/2
3.13	29:04	1:01	8:07	141 139-144	1144	176 176-178	7/13
3.25	30:14	1:10	9:21	146 142-150	1366	178 174-182	4/2
3.38	31:18	1:04	8:30	143 139-147	1215	177 176-182	4/5
3.50	32:21	1:03	8:22	144 140-147	1204	179 174-182	2/2
3.63	33:26	1:06	8:44	144 142-147	1258	179 174-186	3/2
3.75	34:28	1:01	8:11	143 142-145	1169	178 174-182	3/4
3.75	34:29	2	7:05	144 144-144	1020	174 174-174	0/0

Heart

136/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 199m, Range 45m, Flat prediction 33:51

Elevation Graph

Biggest Climbs (m)	Min/mi
40 13.3%	10:41
22 7.4%	9:02
19 9.4%	9:40
See your biggest climbs

Cadence

176 (188 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	176	3.7	34:17	9:11
Walk	0.5	122	0	11	10:38
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	40.19%	More
800m	4:07	8:18	47.01%	More
1km	5:17	8:30	47.81%	More
Mile	8:37	8:37	49.80%	More
5k	28:24	9:08	51.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:26	8:26	50.90
5km	28:03	9:02	52.08
5M	46:28	9:18	51.20
10km	58:30	9:25	50.79
10M	1:36:52	9:41	50.70
Half	2:08:58	9:51	50.00
20M	3:21:58	10:06	50.59
Mara	4:28:54	10:16	50.67

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