Thu 7th Feb 2019 at 8:00am by RFJ

Run > General

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Time
30:03
Miles
3.76
Min/mi
8:00
Pacing
89%
WAVA
59.19
Stride(cm)
112
Cals
562
Cadence
180
BPM
160
%MHR
93.4
B/mi
1276
Asc(m)
32
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:31(8:31/m) 154/161bpm 562cal
2) 1m - 8:09(8:09/m) 158/161bpm
3) 1m - 7:47(7:47/m) 162/170bpm
4) 0.76m - 5:36(7:24/m) 167/172bpm

8:31 8:09 7:47 5:36

Pace

38%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	8:59	138 120-149	1241	177 90-182	0/0
0.25	2:10	1:03	8:22	153 149-156	1281	178 174-180	3/0
0.38	3:16	1:06	8:50	157 156-159	1387	180 178-188	2/0
0.50	4:22	1:06	8:45	156 155-158	1365	179 174-180	2/0
0.63	5:25	1:02	8:20	155 152-157	1291	179 174-184	0/3
0.75	6:22	58	7:42	157 154-160	1210	180 176-184	0/2
0.88	7:29	1:07	8:56	157 154-158	1403	181 180-184	1/1
1.00	8:31	1:02	8:13	160 159-161	1313	179 174-184	0/0
1.13	9:49	1:18	10:24	157 154-161	1633	179 174-188	3/1
1.25	10:49	1:00	8:04	154 148-159	1241	181 180-184	0/1
1.38	11:51	1:01	8:11	158 156-159	1294	181 180-184	2/0
1.50	12:53	1:03	8:21	159 157-161	1327	180 176-184	1/1
1.63	13:53	59	7:56	157 155-159	1244	180 176-184	1/4
1.75	14:55	1:02	8:18	157 154-159	1304	181 176-188	0/2
1.88	15:53	58	7:45	158 154-161	1225	180 176-184	2/0
2.00	16:51	58	7:44	159 157-161	1229	181 180-184	1/1
2.13	17:49	58	7:40	159 158-160	1219	180 180-184	0/0
2.25	18:46	58	7:41	160 157-161	1229	181 180-184	1/1
2.38	19:58	1:11	9:31	157 153-162	1494	179 164-184	0/1
2.50	20:57	59	7:50	162 159-166	1270	181 180-184	1/0
2.63	21:53	56	7:29	165 164-166	1235	181 176-184	1/1
2.75	22:53	1:01	8:05	164 163-166	1325	182 180-184	2/0
2.88	23:48	54	7:16	166 165-167	1205	182 180-184	1/1
3.00	24:43	55	7:23	168 166-170	1240	183 180-184	1/0
3.13	25:37	54	7:08	167 161-169	1191	182 180-184	1/0
3.25	26:33	56	7:31	168 165-169	1262	181 174-188	1/2
3.38	27:29	56	7:27	167 166-168	1244	181 180-186	0/2
3.50	28:26	57	7:34	167 166-168	1264	179 174-184	0/3
3.63	29:20	55	7:19	168 166-169	1230	183 180-188	0/0
3.75	30:16	55	7:23	171 168-172	1262	183 180-184	1/1
3.75	30:18	2	6:36	171 171-171	1128	184 184-184	0/0

Heart

160/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 32m, Range 8m, Flat prediction 30:03

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (188 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	180	3.7	30:15	8:04
Walk	0.1	112	0	2	7:34
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	46.49%	More
800m	3:38	7:18	53.46%	More
1km	4:34	7:20	55.42%	More
Mile	7:22	7:22	58.23%	More
5k	24:43	7:57	59.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	58.14
5km	24:33	7:54	59.51
5M	40:39	8:08	58.53
10km	51:11	8:14	58.05
10M	1:24:45	8:29	57.94
Half	1:52:50	8:37	57.15
20M	2:56:42	8:50	57.82
Mara	3:55:15	8:59	57.92

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