Fri 8th Mar 2019 at 3:00pm by rokerroar

Run > General

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Time
50:16
Miles
4.93
Min/mi
10:12
Pacing
54%
WAVA
44.85
Stride(cm)
92
Cals
540
Cadence
171
BPM
145
%MHR
84.7
B/mi
1477
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:55(10:55/m) 130/149bpm 105cal 5.49/8.72mph
2) 1m - 9:17(9:17/m) 152/163bpm 114cal 6.46/7.93mph
3) 0.09m - 1:22(15:51/m) 155/162bpm 16cal 3.79/7.33mph
4) 0.06m - 20(5:09/m) 150/155bpm 4cal 11.65/13mph
5) 0.08m - 1:22(16:03/m) 143/157bpm 13cal 3.74/12.36mph
6) 0.06m - 20(5:44/m) 130/144bpm 2cal 10.46/12.56mph
7) 0.08m - 1:19(16:04/m) 148/153bpm 14cal 3.74/11.46mph
8) 0.06m - 20(5:34/m) 138/145bpm 3cal 10.79/12.42mph
9) 0.07m - 1:14(16:28/m) 139/148bpm 11cal 3.64/12.36mph
10) 0.06m - 20(5:23/m) 129/134bpm 2cal 11.13/13.05mph
11) 0.08m - 1:18(16:00/m) 137/145bpm 10cal 3.75/12.71mph
12) 0.06m - 20(5:14/m) 131/143bpm 2cal 11.46/13.27mph
13) 0.1m - 1:22(13:59/m) 141/153bpm 13cal 4.29/13.27mph
14) 0.06m - 20(5:17/m) 130/138bpm 2cal 11.35/13.38mph
15) 0.08m - 1:15(15:03/m) 137/148bpm 10cal 3.99/12.23mph
16) 0.06m - 20(5:37/m) 129/139bpm 2cal 10.67/13.36mph
17) 0.09m - 1:30(16:20/m) 138/149bpm 12cal 3.68/12.44mph
18) 0.06m - 20(5:22/m) 137/150bpm 2cal 11.16/12.98mph
19) 0.07m - 1:30(20:02/m) 153/167bpm 17cal 2.99/11.94mph
20) 1m - 8:57(8:57/m) 154/162bpm 106cal 6.7/8.1mph
21) 0.68m - 6:17(9:11/m) 161/171bpm 80cal 6.54/8.35mph

10:55 9:17 1:22 20 1:22 20 1:19 20 1:14 20 1:18 20 1:22 20 1:15 20 1:30 20 1:30 8:57 6:17

Pace

29%

17%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:17	2:17	9:07	125 102-135	1140	177 106-186
0.50	4:23	2:07	8:26	135 132-139	1139	180 174-186
0.75	8:35	4:12	16:48	126 102-139	2116	181 170-186
1.00	10:55	2:19	9:17	141 135-149	1310	178 170-184
1.25	13:10	2:16	9:03	147 142-151	1331	182 178-190
1.50	15:27	2:17	9:07	149 144-153	1359	180 170-190
1.75	17:58	2:30	10:01	152 149-158	1524	176 118-184
2.00	20:12	2:14	8:57	158 153-162	1415	179 118-186
2.25	23:21	3:09	12:36	146 126-162	1840	158 118-198
2.50	26:18	2:57	11:49	141 124-153	1665	154 110-198
2.75	28:49	2:31	10:03	136 125-153	1367	161 122-200
3.00	31:36	2:47	11:08	135 124-149	1502	151 128-204
3.25	36:17	4:41 +1:07	18:43	142 111-166	2658	151 100-226
3.50	38:20	2:03	8:14	143 107-158	1177	183 180-190
3.75	40:25	2:05	8:22	157 154-160	1313	182 180-184
4.00	42:47	2:22	9:26	159 156-162	1501	182 178-188
4.25	45:08	2:21	9:24	155 152-159	1458	181 166-188
4.50	47:34	2:26	9:43	159 151-168	1544	181 176-192
4.75	49:38	2:05	8:18	160 155-167	1328	178 176-188
4.93	51:23	1:45	9:36	166 162-170	1593	179 174-184

Heart

145/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (226 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.3	183	4.4	38:26	9:05
Walk	18.7	128	0.6	9:49	17:02
Still	3.9	-	-	2:02	-
Pause	2.1	-	-	1:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	40.43%	More
800m	4:07	8:17	45.11%	More
1km	5:12	8:22	46.60%	More
Mile	8:51	8:51	46.65%	More
5k	32:41	10:31	42.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:16	9:16	44.58
5km	30:49	9:55	45.59
5M	51:01	10:12	44.77
10km	1:04:14	10:20	44.38
10M	1:46:23	10:38	44.25
Half	2:21:38	10:49	43.63
20M	3:41:48	11:05	44.14
Mara	4:55:18	11:16	44.21

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