Mon 24th Dec 2018 at 7:00am by jomo_richmond

Run > General

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Time
3:03:55
Miles
21.26
Min/mi
8:39
Pacing
59%
WAVA
58.80
Stride(cm)
108
Cals
2068
Cadence
173
BPM
154
%MHR
89.8
B/mi
1329
Surface
Road

Notes & Comments

Split Summary
===
1) 34.21km - 3:03:55(5:23/km) 154/180bpm 2068cal 11.16/13.17kmph

3:03:55

Pace

13%

70%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	9:28	9:28	9:28	118 78-131	1117	169 160-174
2.00	18:29	9:01	9:01	116 105-130	1046	170 166-174
3.00	27:16	8:46	8:46	115 103-126	1009	170 166-178
4.00	36:11	8:56	8:56	129 121-139	1152	171 160-176
5.00	44:53	8:42	8:42	124 119-138	1079	170 164-176
6.00	54:49	9:55 +58	9:55	124 100-136	1231	173 156-180
7.00	1:04:00	9:11 +35	9:11	154 124-178	1415	173 120-180
8.00	1:15:20	11:20 +2:26	11:20	165 147-174	1869	173 154-178
9.00	1:25:27	10:07 +1:28	10:07	161 120-170	1630	171 106-180
10.00	1:35:04	9:37 +50	9:37	163 143-170	1567	172 120-180
11.00	1:43:36	8:33	8:33	167 161-174	1427	173 158-178
12.00	1:52:08	8:31	8:31	166 162-171	1415	173 170-176
13.00	2:00:41	8:34	8:34	166 160-171	1421	174 166-182
14.00	2:12:42	12:01 +3:34	12:01	164 120-174	1971	173 168-180
15.00	2:21:26	8:44	8:44	166 161-172	1450	172 164-174
16.00	2:29:49	8:22	8:22	168 163-175	1406	174 170-178
17.00	2:38:14	8:26	8:26	172 168-177	1450	175 166-180
18.00	2:46:36	8:21	8:21	175 170-180	1462	176 170-184
19.00	2:54:49	8:13	8:13	174 168-179	1430	175 172-180
20.00	3:03:06	8:17	8:17	174 169-178	1442	177 170-204
21.00	3:12:00	8:55 +32	8:55	174 170-180	1550	176 170-184
21.26	3:14:19	2:19	8:59	176 172-180	1581	174 170-178

Heart

154/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

173 (204 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.1	172	21.2	3:06:29	8:58
Walk	1.9	116	0	3:50	2:48:34
Pause	2.0	-	-	4:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	41.71%	More
800m	4:01	8:06	47.73%	More
1km	5:03	8:08	49.59%	More
Mile	8:11	8:11	52.08%	More
5k	25:44	8:17	56.32%	More
5 miles	41:35	8:19	56.73%	More
10k	52:03	8:23	56.60%	More
10 miles	1:26:31	8:39	56.28%	More
Half	1:53:20	8:39	56.84%	More
20 miles	3:02:27	9:07	55.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	59.16
5km	23:57	7:43	60.52
5M	39:39	7:56	59.50
10km	49:56	8:02	59.00
10M	1:22:41	8:16	58.89
Half	1:50:05	8:24	58.07
20M	2:52:23	8:37	58.76
Mara	3:49:31	8:46	58.85

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