Thu 7th Mar 2019 at 6:00pm by Malcolm Down

Run > Track Session

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Time
47:44
Miles
5.39
Min/mi
8:51
Pacing
42.5%
WAVA
47.81
Stride(cm)
114
Cals
529
Cadence
160
BPM
139
%MHR
89.2
B/mi
1232
Asc(m)
83
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:16(6:16/km) 124/142bpm 65cal 81/83rpm 9.58/0kmph
2) 1km - 6:18(6:18/km) 128/137bpm 64cal 78/103rpm 9.53/0kmph
3) 0.28km - 2:07(7:41/km) 129/135bpm 22cal 75/84rpm 7.81/0kmph
4) 0.21km - 4:09(19:21/km) 98/130bpm 19cal 70/81rpm 3.1/0kmph
5) 0.99km - 3:51(3:52/km) 146/160bpm 47cal 83/87rpm 15.51/0kmph
6) 0.21km - 1:23(6:41/km) 157/170bpm 19cal 73/83rpm 8.97/0kmph
7) 1km - 3:54(3:55/km) 160/169bpm 55cal 82/84rpm 15.34/0kmph
8) 0.21km - 1:31(7:23/km) 146/164bpm 18cal 75/82rpm 8.13/0kmph
9) 0.79km - 3:01(3:50/km) 135/159bpm 29cal 83/85rpm 15.66/0kmph
10) 0.2km - 1:24(6:54/km) 112/123bpm 5cal 74/82rpm 8.7/0kmph
11) 0.8km - 3:03(3:50/km) 152/168bpm 36cal 83/85rpm 15.66/0kmph
12) 0.2km - 1:34(7:39/km) 160/168bpm 22cal 71/83rpm 7.84/0kmph
13) 0.59km - 2:12(3:45/km) 163/166bpm 31cal 84/86rpm 16.03/0kmph
14) 0.21km - 1:31(7:21/km) 160/166bpm 21cal 70/83rpm 8.16/0kmph
15) 0.59km - 2:12(3:44/km) 164/168bpm 31cal 83/86rpm 16.05/0kmph
16) 0.41km - 3:19(8:09/km) 157/168bpm 45cal 73/84rpm 7.37/0kmph

6:16 6:18 2:07 4:09 3:51 1:23 3:54 1:31 3:01 1:24 3:03 1:34 2:12 1:31 2:12 3:19

Pace

46%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19	9:16	122 88-141	1131	161 154-164	3/10
0.50	4:35	2:15	9:02	126 122-132	1138	163 162-164	4/3
0.75	7:49	3:14	12:56	124 100-136	1604	155 126-164	4/3
1.00	10:27	2:38	10:33	126 118-134	1330	162 102-206	4/4
1.25	12:36	2:09	8:37	130 124-135	1121	162 156-168	4/4
1.50	17:41	5:05	20:18	108 78-134	2193	147 98-168	4/5
1.75	20:01	2:20	9:21	126 107-151	1177	168 110-174	4/4
2.00	21:39	1:38	6:34	153 151-156	1004	166 164-168	4/4
2.25	23:41	2:01	8:06	157 147-170	1271	152 110-168	4/4
2.50	25:22	1:41	6:44	152 146-160	1023	164 160-168	4/4
2.75	26:58	1:36	6:23	163 159-168	1041	164 162-166	4/3
3.00	29:04	2:07	8:27	156 131-168	1318	158 104-168	4/4
3.25	30:45	1:40	6:42	142 126-153	951	165 156-170	4/4
3.50	32:18	1:34	6:15	130 108-159	812	166 164-168	4/4
3.75	34:27	2:09	8:36	114 105-122	981	155 108-168	4/4
4.00	36:02	1:34	6:17	153 117-166	962	165 162-168	3/3
4.25	38:14	2:12	8:49	162 153-168	1427	148 102-168	4/4
4.50	39:49	1:35	6:22	163 159-166	1037	167 158-172	4/4
4.75	42:02	2:13	8:52	161 153-166	1428	153 98-168	3/3
5.00	43:36	1:33	6:13	164 162-165	1019	167 162-172	4/4
5.25	46:20	2:44	10:57	158 141-168	1730	153 96-166	4/4
5.39	47:44	1:24	9:58	158 151-162	1575	158 156-160	2/3

Heart

139/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 83m, Range 9m, Flat prediction 47:44

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

160 (206 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.5	163	5.2	42:43	8:10
Walk	9.0	111	0.2	4:18	26:12
Still	1.5	-	-	43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:00	49.27%	More
800m	3:04	6:11	56.37%	More
1km	3:54	6:17	57.68%	More
Mile	6:48	6:48	55.72%	More
5k	22:01	7:05	58.38%	More
5 miles	43:04	8:37	48.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	47.31
5km	26:37	8:34	48.30
5M	44:05	8:49	47.82
10km	55:30	8:56	47.66
10M	1:31:54	9:11	47.64
Half	2:02:22	9:20	47.05
20M	3:11:37	9:35	47.61
Mara	4:15:07	9:44	47.68

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