Wed 30th Jan 2019 at 4:00pm by Boro Wayne

Run > Hill Work

Not good
breezy
v cold

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Time
41:14
Miles
5.39
Min/mi
7:39
Pacing
68%
WAVA
60.77
Stride(cm)
130
Cals
569
Cadence
162
BPM
151
%MHR
84.1
B/mi
1157
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:43(7:43/m) 148/173bpm 105cal 7.77/0mph
2) 1m - 8:02(8:02/m) 156/169bpm 116cal 7.47/0mph
3) 1m - 7:26(7:26/m) 150/164bpm 102cal 8.07/0mph
4) 1m - 7:29(7:29/m) 148/162bpm 100cal 8.01/0mph
5) 1m - 7:32(7:32/m) 155/166bpm 106cal 7.97/0mph
6) 0.39m - 3:02(7:49/m) 149/156bpm 40cal 7.68/0mph

7:43 8:02 7:26 7:29 7:32 3:02

Pace

12%

13%

16%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	1:54	1:54	7:37	136 76-167	1036	165 158-176
0.50	3:55	2:01	8:03	150 138-162	1209	164 160-170
0.75	6:23	2:28	9:51	153 130-156	1508	163 160-168
1.00	8:21	1:58	7:51	154 129-173	1208	165 156-174
1.25	11:04	2:44	10:54	160 150-169	1744	165 162-170
1.50	13:00	1:56	7:44	157 146-162	1213	162 156-168
1.75	15:05	2:05	8:22	153 144-160	1279	160 154-172
2.00	17:02	1:56	7:45	153 149-158	1185	162 156-174
2.25	18:50	1:48	7:12	152 146-159	1095	160 158-164
2.50	20:44	1:54	7:38	154 147-164	1175	160 156-164
2.75	22:35	1:51	7:25	145 140-150	1075	161 156-170
3.00	24:52	2:17	9:08	148 143-159	1351	163 158-168
3.25	26:43	1:51	7:23	144 139-147	1064	160 156-164
3.50	28:35	1:51	7:26	146 142-154	1085	161 158-166
3.75	31:10	2:35	10:21	151 137-162	1562	162 158-168
4.00	32:58	1:48	7:12	149 141-158	1074	161 160-166
4.25	34:50	1:53	7:30	161 157-166	1208	161 158-164
4.50	37:02	2:12	8:46	155 147-159	1360	161 156-166
4.75	38:54	1:52	7:27	157 148-160	1169	161 158-166
5.00	41:44	2:51	11:23	148 131-156	1685	163 160-170
5.25	44:18	2:33	10:13	148 142-156	1512	164 162-170
5.39	45:24	1:06	8:06	151 148-154	1223	162 156-166

Heart

151/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

162 (176 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	162	5.4	45:24	8:26
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	45.49%	More
800m	3:39	7:20	51.84%	More
1km	4:36	7:23	53.62%	More
Mile	7:25	7:25	56.51%	More
5k	24:32	7:54	58.17%	More
5 miles	41:43	8:21	55.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:55	6:55	60.64
5km	23:00	7:24	62.04
5M	38:05	7:37	60.95
10km	47:57	7:43	60.43
10M	1:19:23	7:56	60.30
Half	1:45:42	8:04	59.45
20M	2:45:31	8:17	60.15
Mara	3:40:23	8:25	60.24

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