Thu 3rd Jan 2019 at 7:00pm by Jon M

Run > General

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Time
39:55
Miles
3.91
Min/mi
10:13
Pacing
85%
WAVA
51.82
Stride(cm)
100
Cals
571
Cadence
157
BPM
162
%MHR
94.6
B/mi
1651
Asc(m)
41
Surface
Road

Notes & Comments

Club run
===
1) 1m - 10:44(10:44/m) 156/190bpm 140cal 78/86rpm 5.59/0mph
2) 1m - 10:45(10:45/m) 174/182bpm 165cal 77/81rpm 5.58/0mph
3) 1m - 10:38(10:38/m) 164/182bpm 154cal 77/81rpm 5.65/0mph
4) 0.91m - 7:49(8:32/m) 159/168bpm 112cal 83/95rpm 7.03/0mph

10:44 10:45 10:38 7:49

Pace

89%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:26	1:26	11:31	106 77-139	1222	154 152-158	0/2
0.25	2:41	1:15	9:58	141 140-142	1405	157 152-162	2/0
0.38	4:03	1:22	10:53	143 142-143	1557	157 154-162	2/0
0.50	5:25	1:23	11:01	148 143-159	1631	157 152-160	4/0
0.63	6:45	1:20	10:36	177 159-189	1877	157 152-160	0/2
0.75	8:03	1:18	10:26	178 174-181	1856	157 154-158	2/0
0.88	9:26	1:23	11:02	175 164-181	1930	156 154-158	0/3
1.00	10:45	1:19	10:31	180 177-182	1894	157 154-158	1/0
1.13	12:10	1:25	11:22	176 172-182	2002	154 144-158	3/1
1.25	13:32	1:22	10:59	174 169-179	1911	156 152-158	1/3
1.38	14:50	1:17	10:17	171 169-174	1757	154 144-158	0/4
1.50	16:15	1:25	11:22	171 168-177	1943	155 148-162	1/0
1.63	17:36	1:21	10:47	176 173-178	1898	151 148-154	3/1
1.75	18:48	1:12	9:39	178 175-180	1717	154 150-158	0/5
1.88	20:09	1:21	10:45	174 171-178	1872	153 150-156	0/1
2.00	21:29	1:21	10:46	174 168-178	1875	155 150-162	1/3
2.13	22:47	1:18	10:21	174 170-179	1802	155 152-162	0/2
2.25	24:23	1:36	12:51	177 175-178	2274	153 152-156	4/0
2.38	25:41	1:17	10:19	176 169-182	1816	155 152-158	2/1
2.50	26:54	1:13	9:41	163 157-177	1578	157 156-158	1/2
2.63	28:13	1:19	10:33	156 154-161	1646	154 152-156	1/0
2.75	29:30	1:17	10:19	157 153-162	1619	155 148-160	1/0
2.88	30:48	1:18	10:20	155 153-157	1602	154 152-156	0/2
3.00	32:07	1:19	10:36	155 153-156	1643	154 152-156	1/1
3.13	33:59	1:52 +32	14:59	152 145-157	2278	156 150-160	3/0
3.25	35:09	1:09 +5	9:14	154 149-163	1423	171 154-190	1/1
3.38	36:12	1:04	8:28	159 152-162	1346	167 156-170	2/1
3.50	37:13	1:01	8:05	162 160-165	1310	168 164-170	0/1
3.63	38:16	1:03	8:24	162 158-165	1361	165 156-172	1/0
3.75	39:12	56	7:32	164 161-168	1235	169 166-172	0/1
3.88	40:13	1:00	8:03	162 156-168	1304	167 160-172	0/1
3.91	40:32	19	8:06	161 159-162	1305	167 162-170	0/1

Heart

162/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 41m, Range 15m, Flat prediction 39:55

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

157 (190 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	57.0	160	2.4	23:05	9:41
Walk	42.8	152	1.5	17:21	11:21
Still	0.3	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	46.52%	More
800m	3:57	7:57	54.54%	More
1km	4:58	8:00	56.53%	More
Mile	9:21	9:21	51.16%	More
5k	31:50	10:15	51.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:24	9:24	50.84
5km	31:17	10:04	52.09
5M	51:48	10:22	51.47
10km	1:05:13	10:30	51.17
10M	1:48:00	10:48	51.21
Half	2:23:48	10:59	50.57
20M	3:45:11	11:16	51.17
Mara	4:59:49	11:27	51.25

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