Thu 13th Dec 2018 at 8:00am by mdsparky

Run > Easy

Not good
windy
v cold

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Time
40:34
Miles
4.31
Min/mi
9:25
Pacing
96%
WAVA
46.98
Stride(cm)
100
Cals
489
Cadence
170
BPM
154
%MHR
91.5
B/mi
1447
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:09(9:09/m) 149/163bpm 113cal 6.55/6.91mph
2) 1m - 9:28(9:28/m) 157/163bpm 118cal 6.34/6.66mph
3) 1m - 9:24(9:24/m) 154/163bpm 109cal 6.38/6.64mph
4) 1m - 9:34(9:34/m) 157/170bpm 112cal 6.28/6.82mph
5) 0.31m - 2:59(9:46/m) 161/165bpm 37cal 6.14/6.53mph

9:09 9:28 9:24 9:34 2:59

Pace

14%

78%

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	9:54	117 92-137	1158	162 114-168
0.25	2:25	1:10	9:23	147 140-154	1380	169 166-170
0.38	3:31	1:06	8:48	159 155-163	1400	170 166-172
0.50	4:40	1:09	9:11	162 161-163	1489	171 166-174
0.63	5:47	1:08	9:01	157 151-161	1415	169 168-170
0.75	6:53	1:06	8:47	147 143-152	1291	171 168-172
0.88	8:02	1:08	9:08	155 152-157	1415	172 170-172
1.00	9:10	1:08	9:04	154 153-156	1397	173 170-174
1.13	10:19	1:09	9:12	156 154-157	1436	173 172-176
1.25	11:29	1:10	9:20	156 155-157	1457	175 174-178
1.38	12:38	1:10	9:18	154 153-155	1433	174 170-178
1.50	13:49	1:10	9:21	154 153-155	1441	172 168-174
1.63	15:01	1:13	9:41	156 154-158	1512	172 170-174
1.75	16:13	1:11	9:31	161 159-163	1533	173 172-174
1.88	17:26	1:14	9:50	162 158-163	1592	171 170-174
2.00	18:37	1:11	9:25	158 155-161	1487	171 168-174
2.13	19:46	1:09	9:10	151 147-156	1384	170 166-172
2.25	20:56	1:10	9:19	148 146-150	1380	169 168-170
2.38	22:07	1:11	9:27	152 150-154	1436	171 168-174
2.50	23:21	1:14	9:55	156 153-159	1546	173 170-176
2.63	24:32	1:12	9:32	160 157-163	1526	173 170-176
2.75	25:41	1:09	9:13	158 154-160	1455	171 170-172
2.88	26:51	1:10	9:20	155 152-156	1446	170 168-172
3.00	28:02	1:11	9:25	154 153-155	1451	172 168-176
3.13	29:13	1:10	9:24	153 152-154	1437	170 168-172
3.25	30:26	1:13	9:44	158 153-165	1539	172 170-172
3.38	31:45	1:19	10:33	168 166-170	1771	170 170-172
3.50	32:52	1:07	8:58	155 145-165	1389	163 160-168
3.63	34:01	1:09	9:13	150 145-155	1382	169 168-172
3.75	35:11	1:10	9:24	157 155-159	1475	172 170-174
3.88	36:23	1:12	9:35	158 156-159	1515	172 170-174
4.00	37:35	1:12	9:32	157 157-158	1497	171 168-174
4.13	38:44	1:09	9:15	158 156-163	1461	170 166-174
4.25	40:00	1:16	10:09	164 163-165	1666	170 168-172
4.30	40:34	34	10:12	163 160-164	1661	170 170-172

Heart

154/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

170 (178 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	170	4.3	40:34	9:25
Walk	0.0	114	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:49	35.39%	More
800m	4:27	8:57	40.24%	More
1km	5:34	8:58	41.97%	More
Mile	9:03	9:03	44.33%	More
5k	28:59	9:20	47.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	48.51
5km	28:25	9:09	47.97
5M	47:41	9:32	46.43
10km	1:00:24	9:43	45.72
10M	1:41:22	10:08	44.96
Half	2:16:00	10:23	43.96
20M	3:35:32	10:47	43.95
Mara	4:49:09	11:02	43.69

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