Mon 7th Jan 2019 at 11:00am by pgofbobland

Run > Coaching

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Time
32:19
Miles
2.44
Min/mi
13:15
Pacing
78%
Stride(cm)
84
Cals
258
Cadence
145
BPM
134
%MHR
78.5
B/mi
1777
Surface
Road

Notes & Comments

Split Summary
===
1) 0.49km - 5:00(10:17/km) 97/116bpm 29cal 5.83/7.56kmph
2) 0.27km - 1:40(6:08/km) 130/141bpm 15cal 9.77/10.08kmph
3) 0.1km - 1:00(9:41/km) 131/139bpm 7cal 6.2/9.77kmph
4) 0.26km - 1:40(6:19/km) 135/143bpm 15cal 9.5/9.81kmph
5) 0.11km - 1:00(9:14/km) 130/138bpm 7cal 6.49/9.1kmph
6) 0.25km - 1:40(6:34/km) 135/142bpm 15cal 9.14/9.34kmph
7) 0.12km - 1:00(8:23/km) 131/142bpm 8cal 7.15/9.44kmph
8) 0.23km - 1:40(7:15/km) 144/153bpm 16cal 8.28/8.83kmph
9) 0.1km - 1:00(9:38/km) 146/151bpm 8cal 6.23/8.33kmph
10) 0.27km - 1:40(6:17/km) 154/167bpm 16cal 9.54/10.61kmph
11) 0.11km - 1:00(9:15/km) 165/173bpm 10cal 6.49/10.55kmph
12) 0.27km - 1:40(6:13/km) 160/174bpm 17cal 9.66/10.25kmph
13) 0.11km - 1:00(9:30/km) 164/175bpm 10cal 6.31/10.08kmph
14) 0.23km - 1:40(7:07/km) 158/167bpm 16cal 8.43/8.9kmph
15) 0.1km - 1:00(10:16/km) 161/166bpm 10cal 5.84/8.9kmph
16) 0.23km - 1:40(7:08/km) 152/159bpm 16cal 8.41/9.34kmph
17) 0.1km - 1:00(10:22/km) 154/163bpm 9cal 5.79/9.27kmph
18) 0.58km - 5:59(10:22/km) 124/146bpm 34cal 5.79/6.21kmph

5:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 1:40 1:00 5:59

Pace

29%

18%

10%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	2:00	2:00	16:01	90 82-95	1442	130 122-134
0.25	4:16	2:16	18:05	104 87-115	1880	135 126-144
0.38	5:43	1:27	11:40	112 97-140	1306	153 126-176
0.50	7:08	1:25	11:22	136 128-141	1546	160 124-176
0.63	8:35	1:26	11:30	132 121-142	1519	157 126-176
0.75	10:05	1:30	11:59	134 123-143	1605	152 120-176
0.88	11:29	1:25	11:19	132 121-142	1493	162 124-176
1.00	13:02	1:32	12:19	133 121-141	1639	147 84-176
1.13	14:28	1:26	11:26	146 134-151	1669	167 162-170
1.25	16:10	1:42	13:38	145 137-151	1978	144 120-172
1.38	17:24	1:14	9:54	162 151-167	1603	170 166-172
1.50	19:00	1:36	12:47	157 143-173	2008	141 80-172
1.63	20:15	1:15	9:59	170 160-175	1697	166 120-176
1.75	21:56	1:42	13:33	157 146-170	2126	142 118-172
1.88	23:40	1:43	13:45	161 145-167	2213	147 118-174
2.00	25:06	1:26	11:32	151 143-159	1740	160 124-170
2.13	27:03	1:56	15:32	149 138-162	2314	127 82-168
2.25	29:12	2:09	17:15	126 120-135	2173	123 116-128
2.38	31:13	2:01	16:07	119 112-125	1918	124 120-126
2.44	32:20	1:07	17:23	119 117-122	2069	124 118-126

Heart

134/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

145 (176 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	44.9	169	1.3	14:31	10:47
Walk	55.1	125	1.1	17:49	16:18

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:46	11:10	0.00%	More
800m	5:41	11:26	0.00%	More
1km	6:57	11:11	0.00%	More
Mile	11:37	11:37	0.00%	More

Predictions

Dist	Time	Per Mile
1M	12:33	12:33
5km	41:45	13:26
5M	1:09:08	13:50
10km	1:27:03	14:01
10M	2:24:09	14:25
Half	3:11:55	14:39
20M	5:00:32	15:02
Mara	6:40:07	15:16

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