Wed 30th Jan 2019 at 6:00pm by JustCommando!

Run > General

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Time
1:09:30
Miles
4.86
Min/mi
14:18
Pacing
39.9%
WAVA
34.92
Stride(cm)
68
Cals
588
Cadence
165
BPM
138
%MHR
83.4
B/mi
1967
Surface
Road

Notes & Comments

Split Summary
===
1) 0.25m - 2:48(11:13/m) 134/140bpm 27cal 5.35/6.03mph
2) 0.25m - 2:53(11:32/m) 138/142bpm 29cal 5.21/6.22mph
3) 0.25m - 6:31(26:03/m) 124/149bpm 48cal 2.3/6.47mph
4) 0.25m - 8:10(32:39/m) 120/159bpm 53cal 1.84/7.03mph
5) 0.25m - 3:23(13:32/m) 124/137bpm 25cal 4.44/7.22mph
6) 0.25m - 5:59(23:55/m) 115/142bpm 29cal 2.51/10.25mph
7) 0.25m - 2:29(9:55/m) 129/140bpm 21cal 6.05/7.14mph
8) 0.25m - 2:48(11:14/m) 131/136bpm 23cal 5.34/6.62mph
9) 0.25m - 2:52(11:28/m) 145/154bpm 28cal 5.23/6.68mph
10) 0.25m - 2:40(10:40/m) 155/162bpm 29cal 5.62/6.16mph
11) 0.25m - 2:55(11:39/m) 160/168bpm 30cal 5.15/6.01mph
12) 0.25m - 3:02(12:09/m) 144/156bpm 28cal 4.94/5.87mph
13) 0.25m - 2:43(10:51/m) 156/161bpm 30cal 5.53/5.76mph
14) 0.25m - 3:12(12:46/m) 152/166bpm 31cal 4.7/6.22mph
15) 0.25m - 5:09(20:37/m) 133/153bpm 32cal 2.91/7.14mph
16) 0.25m - 2:36(10:26/m) 147/169bpm 25cal 5.75/6.39mph
17) 0.25m - 2:31(10:04/m) 167/172bpm 29cal 5.96/6.59mph
18) 0.25m - 2:27(9:50/m) 168/171bpm 29cal 6.11/6.87mph
19) 0.25m - 3:21(13:25/m) 155/177bpm 33cal 4.47/10.33mph
20) 0.11m - 1:01(9:32/m) 145/154bpm 9cal 6.29/10.04mph

2:48 2:53 6:31 8:10 3:23 5:59 2:29 2:48 2:52 2:40 2:55 3:02 2:43 3:12 5:09 2:36 2:31 2:27 3:21 1:01

Pace

31%

17%

23%

17%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:47	2:47	11:09	134 122-140	1495	167 166-170
0.50	5:40	2:53	11:31	138 136-142	1589	166 162-168
0.75	12:11	6:31	26:04	124 90-149	3231	168 96-238
1.00	20:20	8:09	32:37	124 89-159	4045	139 86-200
1.25	23:43	3:23	13:32	123 95-137	1665	169 110-182
1.50	29:41	5:58	23:52	118 93-142	2816	157 82-196
1.75	32:11	2:30	9:59	129 121-140	1288	178 174-184
2.00	35:00	2:49	11:14	130 122-136	1461	173 158-186
2.25	37:51	2:52	11:27	146 132-154	1672	169 162-178
2.50	40:31	2:40	10:40	155 148-162	1654	174 172-178
2.75	43:26	2:55	11:39	159 144-167	1852	169 158-180
3.00	46:28	3:02	12:09	145 139-156	1763	167 160-176
3.25	49:11	2:43	10:51	156 152-161	1692	173 168-176
3.50	52:23	3:12	12:47	151 136-165	1929	161 120-182
3.75	57:31	5:08	20:31	134 120-152	2750	147 94-198
4.00	1:00:08	2:38	10:31	148 139-168	1557	175 172-182
4.25	1:02:39	2:31	10:04	167 161-172	1680	177 172-180
4.50	1:05:07	2:27	9:50	167 165-170	1641	176 172-182
4.75	1:09:54	4:47 +1:26	19:09	154 127-177	2948	149 90-190
4.86	1:10:56	1:02	9:40	147 139-154	1421	170 156-190

Heart

138/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

165 (238 max) Stride Length: 68cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.8	173	4.6	55:55	12:17
Walk	13.0	106	0.3	9:14	30:35
Still	8.1	-	-	5:47	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	42.31%	More
800m	4:40	9:24	42.29%	More
1km	5:55	9:32	43.48%	More
Mile	10:21	10:21	42.38%	More
5k	36:14	11:40	42.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:43	11:43	37.43
5km	41:59	13:31	36.49
5M	1:11:46	14:21	34.83
10km	1:31:39	14:45	34.13
10M	2:36:38	15:40	32.82
Half	3:32:18	16:12	31.58
20M	5:41:53	17:06	30.77
Mara	7:43:23	17:41	30.01

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