Fri 21st Jun 2019 at 8:00am by RFJ

Run > General

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Time
46:36
Miles
5.37
Min/mi
8:41
Pacing
92%
WAVA
54.92
Stride(cm)
105
Cals
825
Cadence
176
BPM
154
%MHR
89.9
B/mi
1335
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:13(9:13/m) 140/155bpm 825cal
2) 1m - 8:26(8:26/m) 154/159bpm
3) 1m - 8:36(8:36/m) 156/160bpm
4) 1m - 8:37(8:37/m) 158/163bpm
5) 1m - 8:29(8:29/m) 160/168bpm
6) 0.37m - 3:15(8:43/m) 158/164bpm

steady run with 3 x 100m strides at the end

9:13 8:26 8:36 8:37 8:29 3:15

Pace

22%

59%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:26	2:26	9:43	129 87-144	1253	174 90-178
0.50	4:43	2:17	9:09	141 138-143	1289	174 172-178
0.75	7:06	2:23	9:31	141 140-142	1341	174 172-178
1.00	9:12	2:07	8:26	149 140-155	1257	178 174-184
1.25	11:17	2:05	8:19	154 150-157	1280	177 174-184
1.50	13:25	2:08	8:32	153 149-157	1305	176 174-178
1.75	15:29	2:05	8:19	153 151-155	1272	177 174-184
2.00	17:38	2:09	8:35	155 151-159	1331	176 170-182
2.25	19:48	2:10	8:41	156 153-159	1354	175 170-178
2.50	21:55	2:06	8:25	155 153-158	1304	176 164-182
2.75	24:07	2:12	8:49	158 153-160	1393	175 174-178
3.00	26:14	2:07	8:29	155 153-157	1315	176 174-178
3.25	28:22	2:08	8:31	158 156-161	1346	177 174-182
3.50	30:31	2:09	8:38	160 155-163	1381	176 174-182
3.75	32:38	2:06	8:25	158 155-160	1330	177 174-182
4.00	34:51	2:13	8:53	159 157-160	1413	175 172-178
4.25	36:58	2:07	8:28	159 157-161	1346	178 174-184
4.50	39:01	2:03	8:10	162 160-164	1324	178 174-184
4.75	41:05	2:05	8:19	159 157-161	1322	179 174-184
5.00	43:19	2:14	8:56	161 158-168	1437	178 166-188
5.25	45:29	2:09	8:38	160 154-164	1381	175 160-192
5.37	46:34	1:05	9:04	155 152-160	1406	177 166-178

Heart

154/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

176 (192 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	176	5.4	46:32	8:40
Walk	0.0	90	0	1	8:39
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	42.41%	More
800m	4:04	8:11	47.70%	More
1km	5:06	8:12	49.59%	More
Mile	8:21	8:21	51.38%	More
5k	26:25	8:30	55.30%	More
5 miles	42:59	8:36	55.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:51	7:51	54.69
5km	26:05	8:24	56.01
5M	43:12	8:38	55.07
10km	54:24	8:45	54.61
10M	1:30:05	9:01	54.51
Half	1:59:56	9:09	53.76
20M	3:07:48	9:23	54.41
Mara	4:10:03	9:33	54.49

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