Sat 22nd Jun 2019 at 3:00pm by RFJ

Run > General

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Time
39:27
Miles
4.38
Min/mi
9:00
Pacing
50%
WAVA
52.71
Stride(cm)
102
Cals
645
Cadence
176
BPM
146
%MHR
85.4
B/mi
1316
Asc(m)
32
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:26(9:26/m) 138/146bpm 645cal
2) 1m - 9:12(9:12/m) 145/150bpm
3) 1m - 9:02(9:02/m) 146/152bpm
4) 1m - 8:44(8:44/m) 152/162bpm
5) 0.38m - 3:03(8:01/m) 157/161bpm

CVM run with 4 x 100m strides

9:26 9:12 9:02 8:44 3:03

Pace

55%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:37	123 88-140	1182	177 86-180	3/0
0.25	2:23	1:11	9:31	141 140-142	1342	177 174-178	1/1
0.38	3:36	1:12	9:40	141 139-142	1363	175 174-178	1/0
0.50	4:47	1:11	9:30	142 140-144	1349	174 174-178	0/2
0.63	5:57	1:10	9:21	140 139-142	1309	175 174-178	0/2
0.75	7:08	1:10	9:24	145 142-146	1362	176 174-178	0/0
0.88	8:16	1:08	9:07	145 143-146	1321	175 174-178	0/0
1.00	11:54	3:38	29:02	127 104-146	3686	173 88-182	2/0
1.13	13:03	1:09	9:11	146 132-150	1342	178 174-180	2/0
1.25	14:11	1:08	9:07	147 146-148	1339	177 174-182	1/1
1.38	15:20	1:09	9:10	145 144-146	1329	177 174-182	0/0
1.50	16:28	1:08	9:04	144 141-145	1306	175 174-178	0/2
1.63	17:36	1:08	9:05	142 140-145	1290	176 174-178	0/1
1.75	18:44	1:08	9:03	146 145-148	1321	175 174-178	0/0
1.88	19:54	1:10	9:20	146 145-148	1362	176 174-178	1/0
2.00	21:07	1:14	9:48	148 147-148	1451	176 162-178	3/0
2.13	22:12	1:05	8:40	142 141-146	1231	177 174-178	0/3
2.25	23:24	1:12	9:33	146 144-148	1394	176 170-178	0/1
2.38	24:33	1:09	9:09	148 144-150	1354	176 174-178	3/0
2.50	25:42	1:09	9:12	148 148-149	1363	175 158-178	2/1
2.63	26:51	1:10	9:17	143 141-148	1328	174 174-178	0/3
2.75	27:57	1:05	8:43	143 141-146	1246	176 174-178	0/1
2.88	29:04	1:07	8:58	148 146-149	1326	177 174-178	2/0
3.00	30:09	1:05	8:40	151 148-152	1308	178 174-178	1/0
3.13	31:18	1:09	9:13	150 148-152	1382	176 172-178	1/1
3.25	32:25	1:07	8:55	151 149-152	1346	176 174-178	0/1
3.38	33:31	1:06	8:50	150 149-151	1325	176 174-178	0/2
3.50	34:35	1:04	8:28	151 149-152	1279	177 174-184	0/1
3.63	35:41	1:07	8:54	152 150-153	1353	175 172-186	0/0
3.75	36:46	1:05	8:38	151 150-152	1303	176 174-178	1/1
3.88	37:52	1:06	8:49	152 151-155	1341	177 174-182	3/0
4.00	38:53	1:01	8:08	159 155-162	1294	178 168-188	0/1
4.13	39:54	1:01	8:05	158 154-161	1278	177 164-188	1/1
4.25	40:54	1:00	8:01	156 152-159	1250	176 168-182	0/2
4.38	41:54	1:00	8:03	158 155-161	1271	177 170-188	1/2
4.38	41:55	1	5:58	157 157-157	937	188 188-188	0/0

Heart

146/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 32m, Range 5m, Flat prediction 39:27

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (188 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.7	176	4.4	39:17	8:59
Walk	6.3	104	0	2:38	6:01:04
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:29	44.34%	More
800m	4:00	8:03	48.41%	More
1km	5:06	8:12	49.56%	More
Mile	8:23	8:23	51.22%	More
5k	27:31	8:52	53.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:15	8:15	52.04
5km	27:25	8:49	53.28
5M	45:24	9:05	52.40
10km	57:09	9:12	51.99
10M	1:34:39	9:28	51.88
Half	2:06:00	9:37	51.18
20M	3:17:19	9:52	51.78
Mara	4:22:43	10:02	51.86

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