Tue 18th Dec 2018 at 6:00am by mdsparky

Run > Recovery Run

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Time
30:22
Miles
3.07
Min/mi
9:53
Pacing
87.7%
WAVA
44.33
Stride(cm)
100
Cals
383
Cadence
163
BPM
158
%MHR
94.2
B/mi
1566
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 9:46(9:46/m) 149/166bpm 112cal 6.15/6.8mph
2) 1m - 9:37(9:37/m) 162/169bpm 128cal 6.24/6.7mph
3) 1m - 9:33(9:33/m) 168/174bpm 129cal 6.28/6.85mph
4) 0.07m - 1:26(20:06/m) 152/168bpm 14cal 2.99/6.1mph

9:46 9:37 9:33 1:26

Pace

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:32	1:32	12:15	130 105-147	1592	164 162-168
0.25	2:46	1:14	9:52	147 146-148	1450	164 164-166
0.38	3:58	1:12	9:36	147 145-149	1410	164 164-164
0.50	5:10	1:12	9:34	145 144-146	1388	164 164-164
0.63	6:20	1:10	9:22	147 145-149	1376	165 164-168
0.75	7:30	1:10	9:18	153 150-156	1423	166 164-168
0.88	8:38	1:08	9:06	160 155-162	1456	167 166-170
1.00	9:47	1:09	9:12	164 162-166	1508	168 166-170
1.13	10:57	1:11	9:24	164 161-165	1543	168 166-170
1.25	12:08	1:11	9:26	159 157-160	1499	166 164-168
1.38	13:20	1:12	9:33	156 154-158	1491	166 164-168
1.50	14:30	1:11	9:25	160 158-161	1505	167 164-168
1.63	15:41	1:10	9:23	167 164-169	1567	167 164-168
1.75	16:51	1:10	9:23	168 167-169	1577	167 166-170
1.88	18:10	1:19	10:34	166 162-168	1755	167 166-168
2.00	19:24	1:13	9:46	157 155-160	1534	165 162-166
2.13	20:34	1:11	9:25	161 158-163	1516	165 164-168
2.25	21:44	1:10	9:20	167 164-169	1560	168 166-168
2.38	22:53	1:09	9:13	171 169-174	1577	170 168-170
2.50	24:04	1:11	9:27	172 170-174	1626	169 168-170
2.63	25:15	1:11	9:25	172 169-174	1621	167 166-168
2.75	26:28	1:13	9:48	170 168-173	1665	164 162-170
2.88	27:42	1:14	9:49	166 164-168	1629	165 164-166
3.00	29:06	1:24	11:13	166 165-168	1863	159 106-166
3.07	30:22	1:16	18:06	148 134-163	2678	114 106-116

Heart

158/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

163 (170 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.3	166	3	28:56	9:39
Walk	4.7	113	0.1	1:26	20:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:07	34.23%	More
800m	4:35	9:13	39.03%	More
1km	5:45	9:16	40.62%	More
Mile	9:20	9:20	42.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:58	8:58	44.72
5km	30:46	9:54	44.31
5M	51:38	10:20	42.88
10km	1:05:24	10:32	42.22
10M	1:49:46	10:59	41.52
Half	2:27:16	11:15	40.60
20M	3:53:23	11:40	40.59
Mara	5:13:06	11:57	40.35

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