Sun 17th Mar 2019 at 2:00pm by Monkswood

Run > General

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Time
40:29
Miles
4.45
Min/mi
9:06
Pacing
39%
WAVA
50.13
Stride(cm)
105
Cals
586
Cadence
168
BPM
165
%MHR
96.7
B/mi
1505
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 4:37(4:37/km) 147/164bpm 56cal 12.99/14.68kmph
2) 1km - 5:32(5:32/km) 167/178bpm 80cal 10.86/12.66kmph
3) 1km - 7:39(7:39/km) 166/177bpm 110cal 7.84/12.97kmph
4) 1km - 10:23(10:23/km) 163/189bpm 145cal 5.78/16.83kmph
5) 1km - 3:53(3:53/km) 180/188bpm 63cal 15.46/18.04kmph
6) 1km - 3:45(3:45/km) 173/176bpm 57cal 15.97/17.06kmph
7) 1km - 4:10(4:10/km) 178/192bpm 67cal 14.41/16.19kmph
8) 0.16km - 30(3:08/km) 187/193bpm 8cal 19.17/18.75kmph

4:37 5:32 7:39 10:23 3:53 3:45 4:10 30

Pace

11%

15%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	51	51	6:49	101 51-141	688	185 182-190
0.25	1:35	44	5:54	147 133-152	868	183 180-186
0.38	2:31	55	7:22	153 150-160	1127	181 178-184
0.50	3:32	1:01	8:07	162 161-163	1314	182 180-184
0.63	4:37	1:06	8:48	162 161-164	1425	177 174-182
0.75	5:38	1:01	8:06	165 163-168	1337	179 176-184
0.88	6:39	1:01	8:05	167 164-178	1349	179 176-180
1.00	7:47	1:08	9:03	169 164-175	1530	173 170-176
1.13	8:53	1:06	8:50	164 161-169	1448	174 172-176
1.25	10:15	1:22	10:53	169 164-176	1839	173 168-180
1.38	11:31	1:16	10:08	171 165-177	1734	172 170-174
1.50	12:34	1:04	8:28	163 161-164	1380	173 168-174
1.63	13:55	1:21	10:50	166 162-169	1798	180 174-182
1.75	15:48	1:53	15:01	167 164-170	2509	151 118-182
1.88	18:01	2:12	17:40	164 161-166	2897	120 110-128
2.00	21:27	3:27	27:33	163 155-166	4491	100 82-116
2.13	24:47	3:20	26:41	160 150-172	4269	108 94-120
2.25	26:38	1:51	14:48	160 143-180	2368	149 86-174
2.38	27:29	51	6:45	182 174-189	1229	180 172-202
2.50	28:16	47	6:12	183 181-187	1135	185 180-200
2.63	29:00	44	5:53	176 170-183	1036	151 116-186
2.75	29:45	46	6:07	184 179-187	1125	161 116-214
2.88	30:30	44	5:56	182 181-183	1078	193 188-204
3.00	31:28	58	7:45	183 182-185	1419	182 180-188
3.13	32:09	41	5:29	172 168-187	942	195 188-196
3.25	32:55	46	6:09	172 170-173	1058	192 188-194
3.38	33:41	45	6:02	171 169-173	1032	189 186-192
3.50	34:27	46	6:12	174 173-175	1078	190 186-194
3.63	35:13	46	6:05	173 173-174	1053	192 188-194
3.75	35:57	45	5:57	174 172-176	1035	189 186-192
3.88	36:44	47	6:16	174 173-175	1091	188 186-192
4.00	37:31	47	6:16	175 173-177	1096	186 184-188
4.13	38:29	58	7:43	180 177-183	1389	186 180-192
4.25	39:19	50	6:39	179 177-184	1190	207 188-218
4.38	40:06	47	6:17	186 182-193	1169	195 186-210
4.45	40:29	23	5:13	185 180-191	967	208 204-210

Heart

165/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

168 (218 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.7	183	3.9	29:02	7:31
Walk	28.3	109	0.6	11:27	19:42

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:48	55.39%	More
800m	2:58	5:57	62.71%	More
1km	3:43	5:59	65.18%	More
Mile	6:03	6:03	68.30%	More
5k	29:15	9:25	48.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:19	8:19	49.67
5km	27:40	8:54	50.78
5M	45:48	9:10	49.87
10km	57:40	9:17	49.43
10M	1:35:30	9:33	49.30
Half	2:07:09	9:42	48.59
20M	3:19:07	9:57	49.17
Mara	4:25:06	10:07	49.25

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