Sun 12th May 2019 at 10:00am by Running Sam

Run > General

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Time
4:13:50
Miles
26.25
Min/mi
9:40
Pacing
90%
WAVA
58.16
Stride(cm)
94
Cals
2836
Cadence
178
BPM
168
%MHR
98.2
B/mi
1623
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:04(9:04/m) 149/163bpm 90cal 6.62/7.58mph
2) 1m - 9:17(9:17/m) 160/169bpm 99cal 6.46/7.35mph
3) 1m - 9:00(9:00/m) 164/170bpm 101cal 6.67/7.58mph
4) 1m - 8:43(8:43/m) 166/170bpm 98cal 6.89/7.35mph
5) 1m - 9:11(9:11/m) 167/172bpm 104cal 6.53/7.22mph
6) 1m - 9:05(9:05/m) 166/169bpm 102cal 6.6/7.35mph
7) 1m - 9:05(9:05/m) 166/169bpm 102cal 6.61/6.99mph
8) 1m - 9:23(9:23/m) 165/169bpm 103cal 6.4/7.39mph
9) 1m - 9:27(9:27/m) 166/170bpm 104cal 6.36/6.89mph
10) 1m - 9:12(9:12/m) 167/171bpm 102cal 6.52/6.99mph
11) 1m - 9:22(9:22/m) 168/177bpm 104cal 6.41/7.06mph
12) 1m - 9:25(9:25/m) 169/173bpm 106cal 6.38/6.99mph
13) 1m - 9:25(9:25/m) 169/176bpm 106cal 6.37/7.14mph
14) 1m - 9:23(9:23/m) 168/171bpm 104cal 6.39/7.2mph
15) 1m - 10:02(10:02/m) 171/179bpm 115cal 5.98/7.1mph
16) 1m - 10:04(10:04/m) 172/180bpm 117cal 5.96/6.87mph
17) 1m - 9:33(9:33/m) 173/179bpm 111cal 6.28/6.82mph
18) 1m - 9:54(9:54/m) 174/180bpm 116cal 6.06/7.08mph
19) 1m - 9:44(9:44/m) 176/179bpm 117cal 6.17/6.66mph
20) 1m - 10:23(10:23/m) 173/179bpm 119cal 5.78/6.7mph
21) 1m - 10:30(10:30/m) 174/179bpm 121cal 5.72/6.87mph
22) 1m - 10:12(10:12/m) 173/179bpm 117cal 5.89/6.41mph
23) 1m - 10:09(10:09/m) 172/179bpm 113cal 5.91/6.68mph
24) 1m - 10:23(10:23/m) 170/178bpm 114cal 5.78/6.62mph
25) 1m - 10:34(10:34/m) 169/175bpm 113cal 5.68/8.04mph
26) 1m - 10:58(10:58/m) 168/173bpm 111cal 5.47/6.7mph
27) 0.25m - 2:24(9:44/m) 173/178bpm 27cal 6.16/6.76mph

9:04 9:17 9:00 8:43 9:11 9:05 9:05 9:23 9:27 9:12 9:22 9:25 9:25 9:23 10:02 10:04 9:33 9:54 9:44 10:23 10:30 10:12 10:09 10:23 10:34 10:58 2:24

Pace

12%

27%

49%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	9:03	9:03	9:03	146 90-161	1322	184 178-188
2.00	18:21	9:18	9:18	160 149-169	1488	181 176-184
3.00	27:21	9:00	9:00	164 159-170	1475	179 90-184
4.00	36:03	8:42	8:42	165 156-170	1436	179 176-186
5.00	45:14	9:11	9:11	167 160-172	1534	177 174-180
6.00	54:20	9:06	9:06	166 163-168	1509	178 174-184
7.00	1:03:24	9:04	9:04	166 163-168	1506	179 176-184
8.00	1:12:47	9:23	9:23	165 158-169	1549	178 172-184
9.00	1:22:14	9:26	9:26	166 160-170	1566	177 174-184
10.00	1:31:26	9:12	9:12	167 163-171	1537	178 174-182
11.00	1:40:48	9:22	9:22	168 162-175	1574	177 174-180
12.00	1:50:13	9:25	9:25	169 162-173	1591	177 176-182
13.00	1:59:37	9:25	9:25	169 165-176	1590	177 174-182
14.00	2:09:01	9:23	9:23	168 165-170	1578	177 172-182
15.00	2:19:03	10:02	10:02	170 159-178	1706	176 172-180
16.00	2:29:07	10:04	10:04	172 163-179	1732	176 172-180
17.00	2:38:41	9:34	9:34	173 170-179	1655	176 174-182
18.00	2:48:34	9:53	9:53	174 171-180	1720	176 174-182
19.00	2:58:19	9:45	9:45	176 173-179	1716	177 174-182
20.00	3:08:42	10:23	10:23	173 168-179	1796	176 170-182
21.00	3:19:12	10:30	10:30	174 169-179	1828	176 174-182
22.00	3:29:21	10:09	10:09	173 168-178	1757	176 172-180
23.00	3:39:32	10:11	10:11	172 166-179	1750	177 174-184
24.00	3:49:54	10:22	10:22	170 166-177	1763	177 174-182
25.00	4:00:28	10:34	10:34	170 165-174	1797	177 174-180
26.00	4:11:26	10:58	10:58	168 163-173	1843	178 174-184
26.24	4:13:50	2:24	9:47	173 170-177	1693	179 176-182

Heart

168/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

178 (188 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	177	26.2	4:13:44	9:40
Walk	0.0	90	0	6	10:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:07	47.11%	More
800m	4:17	8:37	48.61%	More
1km	5:24	8:41	50.24%	More
Mile	8:40	8:40	53.27%	More
5k	27:43	8:55	58.21%	More
5 miles	44:54	8:59	58.64%	More
10k	56:07	9:02	58.73%	More
10 miles	1:31:19	9:08	59.41%	More
Half	2:00:28	9:12	59.19%	More
20 miles	3:08:41	9:26	59.00%	More
Mara	4:13:24	9:40	58.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:57	7:57	58.09
5km	26:26	8:30	61.04
5M	43:46	8:45	60.15
10km	55:07	8:52	59.79
10M	1:31:15	9:08	59.45
Half	2:01:30	9:16	58.29
20M	3:10:16	9:31	58.50
Mara	4:13:19	9:40	58.16

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