Sun 12th May 2019 at 7:00pm by CtrlAlzShift

Run > General

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Time
40:02
Miles
4.30
Min/mi
9:19
Pacing
76.9%
WAVA
59.77
Stride(cm)
105
Cals
497
Cadence
164
BPM
130
%MHR
83.9
B/mi
1210
Asc(m)
42
Surface
Road

Notes & Comments

Back to 30 mins of running in reasonable comfort - even though heels have been bothersome the past 2-3 days.

Split Summary
===
1) 1m - 10:36(10:36/m) 105/143bpm 99cal 5.66/7.2mph
2) 1m - 8:23(8:23/m) 133/144bpm 115cal 7.16/7.56mph
3) 1m - 8:15(8:15/m) 141/150bpm 119cal 7.27/7.78mph
4) 1m - 8:34(8:34/m) 144/148bpm 126cal 7/7.45mph
5) 0.3m - 4:14(14:19/m) 124/149bpm 38cal 4.19/7.43mph

10:36 8:23 8:15 8:34 4:14

Pace

16%

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:49	1:49	14:35	80 72-85	1167	131 120-138	0/2
0.25	3:32	1:43	13:43	87 86-88	1194	135 132-140	1/1
0.38	5:07	1:35	12:37	88 85-89	1110	138 132-168	1/1
0.50	6:10	1:03	8:24	115 91-129	967	172 170-174	0/1
0.63	7:20	1:10	9:21	125 122-130	1168	169 166-172	1/0
0.75	8:25	1:05	8:43	125 122-128	1089	169 168-172	0/1
0.88	9:30	1:04	8:36	124 114-139	1066	170 168-172	1/1
1.00	10:37	1:07	9:00	133 127-143	1197	172 170-174	2/0
1.13	11:43	1:06	8:49	130 127-132	1146	172 170-174	3/0
1.25	12:49	1:05	8:40	130 128-132	1128	171 170-172	2/0
1.38	13:52	1:04	8:30	130 128-133	1106	170 170-172	1/1
1.50	14:55	1:02	8:19	130 126-135	1081	170 168-172	0/4
1.63	15:55	1:01	8:04	132 129-134	1066	168 166-172	0/3
1.75	16:59	1:04	8:33	136 132-138	1164	169 168-172	0/3
1.88	17:59	1:00	8:00	140 135-144	1121	170 168-172	1/1
2.00	19:00	1:01	8:05	140 139-140	1131	168 166-170	1/2
2.13	19:59	59	7:50	140 138-142	1097	169 168-170	1/1
2.25	21:01	1:03	8:20	143 140-148	1192	171 168-174	0/5
2.38	22:07	1:06	8:47	142 142-144	1247	169 168-172	1/1
2.50	23:07	1:00	7:57	140 138-141	1112	169 168-172	0/1
2.63	24:06	1:00	7:57	140 139-142	1113	172 170-174	2/0
2.75	25:08	1:02	8:18	142 137-150	1178	170 166-172	0/1
2.88	26:12	1:03	8:28	142 140-143	1201	170 168-172	2/0
3.00	27:15	1:03	8:27	142 141-144	1201	171 170-172	2/0
3.13	28:19	1:04	8:31	144 143-145	1226	172 170-174	0/2
3.25	29:21	1:02	8:17	143 142-145	1184	171 168-172	4/0
3.38	30:27	1:06	8:48	143 142-144	1259	171 170-174	1/0
3.50	31:32	1:04	8:35	145 144-146	1244	173 170-176	2/1
3.63	32:35	1:03	8:23	145 144-146	1216	172 170-174	3/0
3.75	33:46	1:11	9:29	145 142-148	1375	168 156-174	2/0
3.88	34:49	1:03	8:23	145 143-146	1216	171 168-174	1/1
4.00	35:49	1:01	8:05	145 143-147	1173	172 168-174	0/1
4.13	37:29	1:39	13:15	138 123-147	1829	138 108-174	3/1
4.25	39:20	1:51	14:48	116 109-122	1716	127 122-132	1/1
4.30	40:04	44	16:10	107 106-108	1730	123 120-124	0/0

Heart

130/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 19m, Flat prediction 40:02

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (176 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.9	170	3.7	31:13	8:28
Walk	22.1	129	0.6	8:51	14:32

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	48.49%	More
800m	4:00	8:02	56.55%	More
1km	5:01	8:05	58.63%	More
Mile	8:09	8:09	61.37%	More
5k	26:07	8:25	65.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:32	8:32	58.58
5km	28:22	9:08	60.13
5M	46:58	9:24	59.54
10km	59:09	9:31	59.23
10M	1:37:56	9:48	59.35
Half	2:10:24	9:57	58.65
20M	3:24:11	10:13	59.36
Mara	4:31:52	10:23	59.44

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