Mon 11th Feb 2019 at 6:00pm by Tall Bloke

Run > General

Not good
v cold

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Time
43:32
Miles
3.26
Min/mi
13:21
Pacing
53%
WAVA
37.71
Stride(cm)
91
Cals
424
Cadence
132
BPM
135
%MHR
77
B/mi
1800
Asc(m)
25
Surface
Road

Notes & Comments

1min jog 30s walk x4. 1 min rec & repeat.

90s jog 1 min walk x 4. Rec & repeat.

1 min jog 30 s walk x 4 & warm down. Hard

Split Summary
===
1) 1km - 7:38(7:38/km) 131/155bpm 78cal 7.86/9.61kmph
2) 1km - 8:11(8:11/km) 135/152bpm 79cal 7.34/8.73kmph
3) 0.82km - 7:15(8:50/km) 141/158bpm 74cal 6.8/9.57kmph
4) 1km - 8:03(8:03/km) 139/154bpm 78cal 7.45/9.1kmph
5) 1km - 8:50(8:50/km) 135/149bpm 85cal 6.8/9.24kmph
6) 0.43km - 3:36(8:27/km) 135/146bpm 30cal 7.1/8.97kmph

7:38 8:11 7:15 8:03 8:50 3:36

Pin Map

0mi in 0

Pace

96%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:32	1:32	12:12	115 88-137	1404	134 98-154	2/1
0.25	3:00	1:28	11:44	126 111-135	1479	137 102-150	0/1
0.38	4:35	1:36	12:46	134 120-144	1711	130 104-156	2/0
0.50	6:09	1:34	12:30	143 132-155	1787	132 104-148	1/1
0.63	7:42	1:33	12:23	133 120-144	1648	137 96-150	0/1
0.75	9:19	1:37	12:55	132 122-143	1705	131 100-148	1/1
0.88	11:01	1:42	13:36	137 127-145	1863	129 104-148	1/0
1.00	12:31	1:30	11:59	133 126-141	1594	135 104-148	0/1
1.13	14:09	1:38	13:02	129 115-150	1682	136 104-154	0/2
1.25	15:52	1:44	13:51	138 124-152	1910	126 104-150	0/2
1.38	17:40	1:48	14:21	142 123-154	2037	128 102-146	3/0
1.50	19:12	1:32	12:16	139 120-158	1705	138 106-154	1/1
1.63	20:58	1:46	14:07	143 130-153	2019	122 96-148	0/0
1.75	23:00	2:02	16:19	140 125-149	2284	131 100-146	2/0
1.88	24:26	1:26	11:30	138 124-147	1587	134 90-148	1/1
2.00	27:36	3:10 +1:37	25:19	135 110-151	3418	137 98-148	1/2
2.13	29:27	1:51	14:47	137 122-152	2026	122 102-148	1/1
2.25	31:10	1:42	13:39	145 133-151	1979	134 96-148	1/1
2.38	32:43	1:34	12:30	136 123-146	1701	131 94-148	0/0
2.50	34:45	2:02	16:12	133 114-149	2155	131 96-146	0/2
2.63	38:47	4:02 +2:22	32:12	130 110-144	4187	136 102-148	2/1
2.75	40:25	1:38	13:05	136 123-146	1778	136 104-146	2/1
2.88	43:03	2:38 +47	21:08	132 104-146	2789	142 92-150	0/1
3.00	44:45	1:42	13:34	141 133-148	1914	132 106-146	1/0
3.13	46:35	1:50	14:44	133 121-144	1959	123 102-146	1/1
3.25	48:05	1:30	11:59	136 127-144	1630	132 104-148	0/2
3.26	48:17	12	23:02	141 140-142	3248	142 142-142	0/0

Heart

135/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 25m, Range 6m, Flat prediction 43:32

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

132 (156 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	59.9	144	2.5	28:56	11:40
Walk	38.8	104	0.8	18:43	24:05
Still	1.3	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:57	11:52	29.50%	More
800m	6:06	12:16	33.94%	More
1km	7:38	12:16	35.37%	More
Mile	12:30	12:30	36.62%	More
5k	46:19	14:54	33.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:26	12:26	36.83
5km	41:22	13:19	37.72
5M	1:08:30	13:42	37.20
10km	1:26:15	13:53	36.94
10M	2:22:50	14:17	36.93
Half	3:10:10	14:31	36.45
20M	4:57:47	14:53	36.88
Mara	6:36:28	15:08	36.94

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