Mon 28th Jan 2019 at 6:00pm by Old Man

Run > Coaching

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Time
25:22
Miles
2.00
Min/mi
12:41
Pacing
93%
WAVA
38.66
Stride(cm)
79
Cals
251
Cadence
161
BPM
122
%MHR
68.7
B/mi
1550
Asc(m)
12
Surface
Road

Notes & Comments

R4Fwk4@AP - evening group

Same as morning group - ran to the regional and back

Split Summary
===
1) 1m - 12:38(12:38/m) 127/152bpm 138cal 4.75/5.8mph
2) 1m - 12:41(12:41/m) 117/135bpm 113cal 4.73/5.61mph
3) 0m - 3(10:38/m) 114/114bpm 5.64/4.78mph

12:38 12:41 3

Pin Map

0mi in 0

Pace

84%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	45	45	11:57	119 104-134	1422	163 126-174	0/0
0.13	1:25	41	10:51	137 128-145	1485	165 158-172	0/1
0.19	2:08	42	11:19	146 144-147	1652	168 160-172	0/0
0.25	2:57	49	12:58	147 143-151	1906	163 160-166	1/0
0.31	3:43	47	12:27	143 140-145	1780	163 160-166	0/1
0.38	4:30	47	12:34	141 139-145	1773	161 158-164	0/0
0.44	5:18	48	12:45	129 113-145	1645	163 162-164	1/0
0.50	6:08	50	13:15	123 112-131	1629	160 158-162	0/0
0.56	7:00	52	13:48	117 110-128	1614	161 158-162	0/0
0.63	7:48	48	12:52	118 114-122	1518	162 160-164	0/0
0.69	8:39	51	13:38	119 115-122	1623	162 160-164	0/1
0.75	9:30	51	13:32	119 114-126	1611	159 158-162	0/0
0.81	10:18	48	12:54	114 113-116	1470	162 160-164	1/0
0.88	11:09	50	13:27	115 112-117	1546	159 118-172	1/0
0.94	11:54	46	12:10	117 114-118	1423	165 164-166	1/0
1.00	12:49	55 +11	14:32	119 118-121	1730	167 162-176	0/0
1.06	13:34	45	12:03	115 114-117	1385	164 162-166	0/0
1.13	14:19	46	12:10	115 113-117	1398	164 162-164	0/2
1.19	15:06	47	12:27	115 113-117	1431	166 164-166	0/1
1.25	15:53	47	12:38	114 112-115	1441	161 160-164	0/1
1.31	16:41	47	12:36	114 111-116	1436	162 160-164	0/0
1.38	17:35	54	14:22	118 103-133	1695	140 118-166	0/0
1.44	18:17	42	11:16	118 106-128	1330	165 162-168	0/0
1.50	19:06	49	13:08	121 120-122	1589	160 160-162	0/0
1.56	19:53	47	12:35	121 120-123	1523	161 160-162	0/0
1.63	20:42	49	12:57	120 114-124	1553	161 158-162	0/1
1.69	21:29	47	12:37	116 115-117	1464	162 160-164	0/0
1.75	22:19	50	13:17	116 112-119	1541	160 158-162	1/0
1.81	23:08	49	13:07	114 113-116	1494	162 160-166	0/1
1.88	23:57	48	12:56	116 114-118	1499	161 158-164	0/0
1.94	24:44	48	12:42	116 114-119	1473	164 160-168	1/0
2.00	25:30	45	12:04	118 114-122	1424	163 160-166	0/0
2.00	25:33	3	13:16	114 114-114	1513	162 162-162	0/0

Heart

122/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 12m, Range 5m, Flat prediction 25:22

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

161 (176 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	162	2	24:53	12:40
Walk	1.9	121	0	29	18:38
Pause	0.7	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:56	11:46	29.74%	More
800m	6:05	12:15	34.01%	More
1km	7:45	12:28	34.81%	More
Mile	12:41	12:41	36.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:45	11:45	38.98
5km	41:22	13:19	37.72
5M	1:10:09	14:02	36.32
10km	1:29:17	14:22	35.69
10M	2:31:24	15:08	34.84
Half	3:24:19	15:36	33.92
20M	5:26:47	16:20	33.61
Mara	7:21:00	16:50	33.21

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