Fri 19th Apr 2019 at 10:00am by Steve Shaughnessy

Run > Warm Down

Salford 10K

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Time
3:15
Miles
0.37
Min/mi
8:47
WAVA
46.71
Stride(cm)
119
Cals
57
Cadence
155
BPM
152
%MHR
88.7
B/mi
1333
Surface
Road

2:12 400m

Notes & Comments

Split Summary
===
1) 0.37m - 3:15(8:50/m) 152/164bpm 57cal 6.79/8.5mph

3:15

Pace

68%

17%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	31	31	8:09	138 122-152	1126	154 120-162
0.13	1:15	44 +11	11:47	156 150-164	1839	151 120-158
0.19	2:25	1:10 +27	18:47	156 151-161	2931	152 120-162
0.25	3:18	53 +20	14:03	150 144-154	2108	159 156-160
0.31	4:16	58 +27	15:26	153 149-157	2360	158 154-162
0.37	4:41	25	7:33	156 154-158	1177	159 152-162

Heart

152/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

155 (162 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	61.4	157	0.4	2:34	9:34
Walk	19.3	120	0	1:03	1:01:03
Still	5.0	-	-	16	-
Pause	14.3	-	-	47	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	40.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:20	9:20	51.21
5km	31:05	10:00	52.42
5M	51:30	10:18	51.77
10km	1:04:51	10:26	51.46
10M	1:47:27	10:45	51.47
Half	2:23:06	10:55	50.82
20M	3:44:11	11:13	51.40
Mara	4:58:35	11:24	51.46

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