Thu 24th Jan 2019 at 6:00pm by Spally

Run > General

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Time
44:29
Miles
3.67
Min/mi
12:07
Pacing
85%
WAVA
41.75
Stride(cm)
84
Cals
456
Cadence
158
BPM
155
%MHR
83.8
B/mi
1880
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 7:30(7:30/km) 153/167bpm 76cal 8.01/8.8kmph
2) 0.31km - 2:30(8:09/km) 153/162bpm 26cal 7.37/8.67kmph
3) 0.54km - 4:00(7:27/km) 157/168bpm 42cal 8.05/10.18kmph
4) 0.19km - 1:30(7:51/km) 152/158bpm 14cal 7.64/9.81kmph
5) 0.55km - 4:00(7:17/km) 158/168bpm 43cal 8.23/10.95kmph
6) 0.18km - 1:30(8:24/km) 154/161bpm 15cal 7.14/9.51kmph
7) 0.6km - 4:00(6:41/km) 160/169bpm 43cal 8.99/10.28kmph
8) 0.19km - 1:30(8:03/km) 146/156bpm 14cal 7.46/9.14kmph
9) 0.55km - 4:00(7:16/km) 160/171bpm 43cal 8.26/11.92kmph
10) 0.17km - 1:30(8:48/km) 149/165bpm 14cal 6.81/8.87kmph
11) 0.55km - 4:00(7:17/km) 158/170bpm 42cal 8.24/12.36kmph
12) 0.13km - 1:30(11:20/km) 153/166bpm 14cal 5.29/11.15kmph
13) 0.95km - 6:59(7:23/km) 155/168bpm 70cal 8.13/9.67kmph

7:30 2:30 4:00 1:30 4:00 1:30 4:00 1:30 4:00 1:30 4:00 1:30 6:59

Pin Map

0mi in 0

Pace

19%

22%

25%

19%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:38	1:38	13:03	145 105-167	1893	167 106-174
0.25	3:05	1:27	11:37	160 157-164	1860	168 162-174
0.38	4:30	1:24	11:16	154 149-160	1734	169 166-172
0.50	5:53	1:24	11:10	157 150-163	1754	168 166-170
0.63	7:30	1:37	12:53	157 152-163	2024	168 166-170
0.75	9:09	1:39	13:16	154 149-162	2043	161 114-168
0.88	10:44	1:35	12:39	151 145-156	1909	157 118-174
1.00	12:13	1:29	11:49	160 155-168	1892	162 120-176
1.13	13:43	1:30	12:03	157 150-161	1893	161 122-174
1.25	15:17	1:34	12:33	146 129-157	1831	150 120-176
1.38	16:42	1:24	11:15	156 148-165	1756	160 120-176
1.50	18:22	1:40	13:19	160 153-168	2131	172 114-182
1.63	19:50	1:28	11:45	159 151-164	1867	160 120-180
1.75	21:17	1:27	11:36	154 148-162	1786	156 120-182
1.88	22:38	1:22	10:53	162 158-167	1764	161 122-176
2.00	24:03	1:25	11:16	161 150-169	1815	147 122-178
2.13	25:35	1:32	12:12	155 144-163	1892	148 120-178
2.25	26:54	1:20	10:38	148 139-162	1574	170 124-178
2.38	28:20	1:26	11:26	163 156-171	1864	164 120-178
2.50	29:50	1:30	12:03	159 147-167	1915	159 120-180
2.63	31:32	1:42	13:35	155 143-168	2105	140 120-180
2.75	33:13	1:40	13:23	152 140-168	2034	153 110-186
2.88	34:40	1:27	11:35	157 151-164	1819	156 118-182
3.00	36:04	1:24	11:13	160 151-168	1794	159 116-182
3.13	38:02	1:59	15:51	150 140-166	2377	136 118-172
3.25	39:28	1:26	11:27	154 150-159	1762	157 120-174
3.38	41:15	1:47	14:15	152 141-163	2167	137 118-172
3.50	42:41	1:26	11:30	155 146-163	1781	167 122-176
3.63	44:04	1:23	11:01	161 155-166	1775	171 166-174
3.67	44:30	26	10:41	166 166-167	1774	172 170-174

Heart

155/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

158 (186 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.0	172	2.9	31:09	10:41
Walk	29.4	121	0.8	13:05	17:24
Still	0.6	-	-	16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:14	36.26%	More
800m	5:34	11:12	36.45%	More
1km	6:48	10:56	38.89%	More
Mile	11:14	11:14	39.92%	More
5k	37:36	12:06	41.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:13	11:13	40.00
5km	37:17	12:00	42.05
5M	1:01:44	12:21	41.44
10km	1:17:44	12:31	41.20
10M	2:08:43	12:52	40.92
Half	2:51:23	13:05	40.09
20M	4:28:23	13:25	40.18
Mara	5:57:19	13:38	39.91

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