Fri 3rd May 2019 at 6:00pm by gump

Run > Warm Up

Run and Become Silverknowes 5k (Incorporating Scottish 5k road champion

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Time
18:20
Miles
2.14
Min/mi
8:34
Pacing
76%
WAVA
54.20
Stride(cm)
109
Cals
222
Cadence
172
BPM
139
%MHR
82.5
B/mi
1188
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:32(8:32/m) 135/143bpm 99cal 7.03/7.6mph
2) 1m - 8:31(8:31/m) 143/152bpm 106cal 7.04/8.37mph
3) 0.14m - 1:17(9:07/m) 150/155bpm 17cal 6.58/6.76mph

8:32 8:31 1:17

Pin Map

0mi in 0

Pace

51%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	34	34	8:59	115 95-131	1032	161 118-170
0.13	1:09	35	9:27	134 129-142	1267	170 168-174
0.19	1:39	30	8:03	138 136-140	1110	168 166-172
0.25	2:10	31	8:10	135 132-138	1102	170 168-176
0.31	2:43	33	8:55	135 133-138	1203	172 170-174
0.38	3:17	34	8:56	136 134-139	1216	171 168-174
0.44	3:50	33	8:45	136 135-138	1191	172 170-174
0.50	4:23	33	8:46	135 134-138	1183	173 170-176
0.56	4:55	33	8:44	137 135-139	1197	174 172-176
0.63	5:27	31	8:23	137 136-138	1149	176 174-180
0.69	5:58	31	8:23	141 139-142	1183	177 172-182
0.75	6:29	31	8:19	137 136-138	1139	178 174-182
0.81	7:01	31	8:18	140 138-142	1163	180 176-182
0.88	7:32	31	8:19	139 137-140	1156	179 176-180
0.94	8:03	31	8:20	140 139-142	1166	176 172-178
1.00	8:33	30	7:55	136 135-138	1077	176 174-178
1.06	9:03	31	8:11	139 137-140	1139	176 174-180
1.13	9:34	30	8:08	141 139-143	1146	174 172-176
1.19	10:04	31	8:11	139 137-142	1137	174 172-176
1.25	11:21	1:17 +45	20:29	128 114-142	2621	170 166-174
1.31	11:52	30	8:04	136 128-146	1097	175 170-176
1.38	12:22	31	8:15	140 136-143	1156	171 170-174
1.44	12:52	30	7:59	142 138-144	1135	171 170-172
1.50	13:23	31	8:08	145 141-147	1180	171 170-172
1.56	13:54	31	8:16	143 142-143	1183	172 170-176
1.63	14:26	32	8:31	147 146-149	1252	174 172-176
1.69	15:01	35	9:15	147 145-148	1360	169 166-170
1.75	15:36	36	9:33	149 147-152	1422	170 168-172
1.81	16:10	33	8:54	149 148-149	1326	170 166-172
1.88	16:42	32	8:31	149 146-151	1270	170 168-172
1.94	17:15	34	8:59	147 145-149	1319	171 168-174
2.00	17:49	33	8:55	149 147-151	1328	170 168-172
2.06	18:23	34	9:10	147 145-149	1347	170 168-172
2.13	18:57	34	9:08	153 149-155	1398	168 166-170
2.14	19:05	8	9:12	153 152-153	1409	168 168-168

Heart

139/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (182 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.0	172	2.1	18:18	8:55
Walk	0.2	118	0	2	9:31
Pause	3.8	-	-	45	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	42.59%	More
800m	4:05	8:13	47.88%	More
1km	5:08	8:16	49.63%	More
Mile	8:24	8:24	51.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:11	8:11	52.87
5km	27:13	8:46	54.11
5M	45:04	9:01	53.23
10km	56:45	9:08	52.80
10M	1:33:58	9:24	52.72
Half	2:05:07	9:33	51.99
20M	3:15:56	9:48	52.60
Mara	4:20:51	9:57	52.69

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