Wed 16th Jan 2019 at 10:00am by pgofbobland

Run > Coaching

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Time
31:07
Miles
2.37
Min/mi
13:08
Pacing
82%
Stride(cm)
83
Cals
248
Cadence
147
BPM
135
%MHR
78.8
B/mi
1768
Surface
Road

Notes & Comments

Split Summary
===
1) 0.52km - 5:00(9:39/km) 88/98bpm 32cal 6.22/7.42kmph
2) 0.24km - 1:40(6:49/km) 124/146bpm 14cal 8.81/9.47kmph
3) 0.11km - 1:00(9:13/km) 144/155bpm 8cal 6.51/8.97kmph
4) 0.25km - 1:40(6:38/km) 141/151bpm 15cal 9.05/9.47kmph
5) 0.11km - 1:00(9:00/km) 140/150bpm 8cal 6.67/8.94kmph
6) 0.26km - 1:40(6:32/km) 142/150bpm 16cal 9.18/9.41kmph
7) 0.11km - 1:00(9:04/km) 148/156bpm 8cal 6.61/8.83kmph
8) 0.21km - 1:40(7:48/km) 149/160bpm 13cal 7.7/8.1kmph
9) 0.1km - 1:00(10:02/km) 153/161bpm 9cal 5.98/8.1kmph
10) 0.25km - 1:40(6:37/km) 150/161bpm 15cal 9.08/9.44kmph
11) 0.1km - 1:00(9:50/km) 155/164bpm 9cal 6.1/9.34kmph
12) 0.24km - 1:40(6:50/km) 148/159bpm 15cal 8.77/9kmph
13) 0.1km - 1:00(9:39/km) 149/159bpm 8cal 6.21/9kmph
14) 0.23km - 1:40(7:07/km) 149/161bpm 15cal 8.42/8.87kmph
15) 0.1km - 1:00(10:05/km) 154/160bpm 9cal 5.95/8.7kmph
16) 0.25km - 1:40(6:45/km) 153/165bpm 15cal 8.88/9.1kmph
17) 0.1km - 1:00(10:01/km) 156/166bpm 9cal 5.99/9.1kmph
18) 0.53km - 4:47(9:07/km) 137/165bpm 30cal 6.58/10.58kmph

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 4:47

Pace

10%

21%

13%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:53	1:53	15:06	91 80-98	1375	130 116-140
0.25	4:03	2:10	17:21	85 80-93	1474	134 130-138
0.38	5:35	1:31	12:12	98 86-127	1195	152 134-176
0.50	7:02	1:28	11:41	141 127-155	1648	167 128-176
0.63	8:34	1:31	12:10	137 126-148	1666	154 126-178
0.75	10:05	1:31	12:11	145 134-151	1767	155 122-174
0.88	11:28	1:22	10:59	139 127-150	1527	166 130-176
1.00	13:05	1:37	12:59	146 136-156	1895	138 120-168
1.13	14:39	1:34	12:29	149 133-159	1860	165 160-168
1.25	16:20	1:41	13:29	148 137-161	1996	144 120-168
1.38	17:48	1:29	11:50	158 152-163	1870	163 116-174
1.50	19:21	1:33	12:25	142 128-156	1762	153 122-172
1.63	21:01	1:39	13:13	150 137-159	1983	139 120-170
1.75	22:26	1:26	11:26	149 134-161	1703	165 130-170
1.88	24:11	1:45	13:59	149 135-161	2083	136 118-166
2.00	25:32	1:21	10:48	160 151-165	1727	160 86-172
2.13	27:42	2:10	17:20	145 130-166	2514	123 114-132
2.25	29:44	2:02	16:18	132 125-142	2152	125 122-128
2.37	31:07	1:23	11:14	144 124-165	1616	166 122-180

Heart

135/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

147 (180 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	47.6	169	1.3	14:48	11:03
Walk	52.4	126	1	16:19	15:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:51	11:26	0.00%	More
800m	5:48	11:41	0.00%	More
1km	7:13	11:37	0.00%	More
Mile	12:04	12:04	0.00%	More

Predictions

Dist	Time	Per Mile
1M	12:28	12:28
5km	41:28	13:21
5M	1:08:39	13:44
10km	1:26:26	13:55
10M	2:23:08	14:19
Half	3:10:35	14:33
20M	4:58:26	14:55
Mara	6:37:20	15:10

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