Fri 8th Mar 2019 at 8:00am by Monkswood

Run > General

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Time
2:31:20
Miles
10.82
Min/mi
13:59
Pacing
50%
WAVA
33.80
Stride(cm)
75
Cals
1625
Cadence
153
BPM
148
%MHR
86.8
B/mi
2075
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 8:45(8:45/km) 131/159bpm 88cal 6.86/13.27kmph
2) 1km - 10:33(10:33/km) 119/144bpm 79cal 5.69/11.92kmph
3) 1km - 11:03(11:03/km) 130/161bpm 96cal 5.43/11.05kmph
4) 1km - 6:55(6:55/km) 142/153bpm 78cal 8.67/12.46kmph
5) 1km - 6:30(6:30/km) 144/159bpm 75cal 9.24/12.06kmph
6) 1km - 9:23(9:23/km) 133/158bpm 69cal 6.4/13.6kmph
7) 1km - 7:41(7:41/km) 155/182bpm 79cal 7.81/14.24kmph
8) 1km - 9:23(9:23/km) 139/165bpm 75cal 6.4/13.94kmph
9) 1km - 6:07(6:07/km) 162/173bpm 79cal 9.82/13.84kmph
10) 1km - 6:53(6:53/km) 168/181bpm 98cal 8.71/13kmph
11) 1km - 11:43(11:43/km) 149/179bpm 105cal 5.12/10.95kmph
12) 1km - 8:40(8:40/km) 161/183bpm 106cal 6.93/10.31kmph
13) 1km - 12:08(12:08/km) 141/178bpm 80cal 4.95/10.81kmph
14) 1km - 8:45(8:45/km) 172/182bpm 131cal 6.86/11.86kmph
15) 1km - 7:30(7:30/km) 178/186bpm 120cal 8.01/12.53kmph
16) 1km - 6:59(6:59/km) 180/188bpm 112cal 8.59/11.89kmph
17) 1km - 7:42(7:42/km) 177/192bpm 107cal 7.79/11.29kmph
18) 0.42km - 4:40(11:05/km) 160/193bpm 48cal 5.41/10.61kmph

8:45 10:33 11:03 6:55 6:30 9:23 7:41 9:23 6:07 6:53 11:43 8:40 12:08 8:45 7:30 6:59 7:42 4:40

Pace

36%

18%

19%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	9:35	9:35 +2:48	19:10	126 64-157	2416	159 102-190
1.00	16:13	6:38 +9	13:15	131 104-144	1737	159 116-182
1.50	27:07	10:54	21:48	116 94-150	2528	126 96-190
2.00	35:17	8:10	16:20	137 102-161	2238	152 98-174
2.50	40:22	5:05	10:10	142 125-153	1444	166 110-174
3.00	45:47	5:25	10:50	141 119-158	1527	162 114-174
3.50	53:14	7:27	14:54	130 91-154	1936	149 100-184
4.00	59:44	6:31	13:02	152 132-182	1980	182 116-204
4.50	1:09:41	9:56 +2:30	19:53	148 114-167	2942	135 80-196
5.00	1:16:03	6:22	12:44	141 115-164	1796	156 104-202
5.50	1:21:05	5:02	10:04	163 156-173	1640	175 86-210
6.00	1:25:25	4:21	8:42	167 157-181	1452	172 164-174
6.50	1:32:51	7:25	14:50	166 137-178	2463	149 88-174
7.00	1:43:45	10:55	21:49	147 123-181	3208	133 92-172
7.50	1:49:54	6:09	12:17	164 140-173	2015	153 106-174
8.00	2:00:08	10:14	20:28	144 129-178	2947	126 96-176
8.50	2:05:47	5:39	11:19	168 133-180	1900	164 86-188
9.00	2:14:25	8:38	17:15	175 164-186	3020	166 86-212
9.50	2:18:57	4:32	9:04	181 173-187	1640	171 84-188
10.00	2:24:55	5:59	11:58	179 167-188	2141	164 108-178
10.50	2:31:29	6:34	13:08	175 136-192	2299	162 98-176
10.82	2:38:51	7:22 +2:04	22:40	166 139-193	3764	158 106-190

Heart

148/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

153 (212 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	57.0	171	8.3	1:29:36	11:01
Walk	40.9	110	2.5	1:05:56	26:29
Still	0.7	-	-	1:08	-
Pause	1.4	-	-	2:11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	43.30%	More
800m	4:13	8:29	44.00%	More
1km	5:18	8:32	45.65%	More
Mile	9:14	9:14	44.78%	More
5k	40:18	12:58	34.87%	More
5 miles	1:05:27	13:05	34.90%	More
10k	1:24:53	13:40	33.58%	More
10 miles	2:20:27	14:03	33.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:07	12:07	34.10
5km	40:19	12:59	34.85
5M	1:06:46	13:21	34.21
10km	1:24:04	13:32	33.91
10M	2:19:12	13:55	33.82
Half	3:05:20	14:09	33.34
20M	4:50:14	14:31	33.73
Mara	6:26:25	14:45	33.79

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