Mon 1st Jul 2019 at 5:00pm by jamesbenjamins

Run > Tempo

warm

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Time
40:09
Miles
4.25
Min/mi
9:27
Pacing
78%
WAVA
46.07
Stride(cm)
107
Cals
230
Cadence
159
BPM
131
%MHR
68.3
B/mi
1233
Asc(m)
106
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1.15m - 12:08(10:32/m) 119/145bpm 230cal
2) 1.2m - 9:47(8:10/m) 141/147bpm
3) 1.2m - 10:08(8:25/m) 139/147bpm
4) 0.7m - 8:06(11:34/m) 125/143bpm

Phased target Medium run

12:08 9:47 10:08 8:06

Pace

43%

39%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:36	1:36	12:50	105 103-107	1348	156 78-166	1/1
0.25	3:08	1:32	12:13	113 105-118	1380	159 156-160	5/1
0.38	4:34	1:26	11:27	112 106-115	1282	160 158-162	2/1
0.50	6:09	1:35	12:41	120 110-127	1522	159 156-162	9/0
0.63	7:34	1:25	11:23	116 111-127	1321	160 158-162	2/2
0.75	8:47	1:13	9:41	117 112-130	1132	160 158-162	1/4
0.88	10:02	1:15	9:59	128 123-133	1278	161 160-164	3/0
1.00	10:57	56	7:27	134 124-140	998	169 162-184	1/7
1.13	11:54	56	7:29	140 135-145	1047	165 162-170	0/6
1.25	12:52	59	7:51	143 142-146	1123	162 158-166	1/2
1.38	13:59	1:06	8:52	141 139-143	1250	160 158-162	4/1
1.50	15:02	1:04	8:28	137 135-140	1161	161 158-162	3/3
1.63	16:08	1:05	8:43	139 136-146	1212	160 158-162	4/0
1.75	17:15	1:08	9:00	144 138-147	1297	160 158-162	6/0
1.88	18:14	59	7:50	134 132-138	1049	161 158-166	1/4
2.00	19:13	59	7:51	143 138-147	1122	161 158-162	2/2
2.13	20:11	58	7:47	143 138-147	1112	160 158-164	2/3
2.25	21:06	55	7:17	138 137-139	1004	164 160-176	0/9
2.38	22:03	58	7:40	141 139-143	1082	161 160-162	2/3
2.50	23:04	1:00	8:02	143 141-144	1148	160 158-162	2/2
2.63	24:07	1:04	8:30	144 139-147	1225	160 158-162	5/2
2.75	25:10	1:02	8:19	139 137-140	1155	159 158-160	3/1
2.88	26:28	1:18	10:24	139 136-141	1445	157 154-160	9/0
3.00	27:34	1:06	8:49	135 131-138	1191	159 154-164	1/2
3.13	28:35	1:01	8:08	136 135-138	1106	159 158-162	1/3
3.25	29:37	1:02	8:15	144 138-147	1188	159 158-160	3/1
3.38	30:36	1:00	7:58	135 131-144	1075	161 158-174	1/6
3.50	31:34	57	7:37	135 131-139	1029	160 156-164	0/8
3.63	32:34	1:00	8:03	138 137-139	1112	158 156-160	2/2
3.75	33:40	1:06	8:45	139 137-141	1216	157 154-160	4/1
3.88	34:45	1:05	8:41	139 135-143	1208	158 156-160	3/3
4.00	36:27	1:42	13:34	124 115-136	1683	151 146-160	4/1
4.13	38:16	1:49	14:35	119 116-122	1736	150 146-154	7/0
4.25	39:58	1:42	13:34	111 108-115	1506	151 148-154	1/4
4.25	40:05	7	35:25	109 107-109	3861	145 144-148	0/0

Heart

131/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 106m, Range 16m, Flat prediction 38:28

Elevation Graph

Biggest Climbs (m)	Min/mi
12 3.2%	11:53
12 2.6%	9:28
12 2.4%	8:43
12 4.0%	14:35
See your biggest climbs

Cadence

159 (184 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.3	160	3.9	34:36	8:57
Walk	13.5	150	0.4	5:25	14:01
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	41.92%	More
800m	3:47	7:36	46.48%	More
1km	4:45	7:38	48.40%	More
Mile	7:54	7:54	50.01%	More
5k	25:46	8:18	52.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:40	8:40	45.61
5km	28:48	9:16	46.64
5M	47:42	9:32	45.71
10km	1:00:03	9:40	45.30
10M	1:39:27	9:57	45.16
Half	2:12:24	10:06	44.51
20M	3:27:20	10:22	45.04
Mara	4:36:03	10:32	45.11

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