Wed 31st Jul 2019 at 8:00pm by wshippin

Run > Warm Down

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Time
28:19
Miles
3.68
Min/mi
7:42
Pacing
90%
WAVA
54.53
Stride(cm)
114
Cals
443
Cadence
184
BPM
149
%MHR
76.6
B/mi
1150
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 4:42(4:42/km) 134/152bpm 64cal 12.75/13.54kmph
2) 1km - 4:51(4:51/km) 152/164bpm 80cal 12.35/13.54kmph
3) 1km - 4:38(4:38/km) 154/163bpm 77cal 12.94/13.6kmph
4) 1km - 4:41(4:41/km) 154/161bpm 77cal 12.82/12.9kmph
5) 1km - 4:42(4:42/km) 149/156bpm 71cal 12.75/13.67kmph
6) 0.93km - 4:44(5:06/km) 153/165bpm 74cal 11.78/12.93kmph

4:42 4:51 4:38 4:41 4:42 4:44

Pin Map

0mi in 0

Pace

17%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:00	1:00	7:58	116 81-131	924	178 128-188
0.25	1:54	54	7:13	134 126-140	968	189 186-192
0.38	2:49	55	7:23	130 127-136	959	189 188-190
0.50	3:45	56	7:26	144 132-151	1070	183 168-188
0.63	4:43	58	7:46	150 146-152	1165	182 172-186
0.75	5:39	55	7:23	154 150-157	1138	185 180-186
0.88	6:54	1:16 +14	10:04	149 136-154	1501	182 170-186
1.00	7:50	55	7:23	146 137-160	1078	185 182-186
1.13	8:52	1:02	8:16	157 153-164	1297	184 178-188
1.25	9:50	58	7:47	157 150-163	1223	183 178-186
1.38	10:45	55	7:17	155 149-163	1128	188 186-190
1.50	11:39	55	7:18	155 152-159	1131	188 184-190
1.63	12:36	57	7:36	154 150-159	1171	185 180-190
1.75	13:32	56	7:25	153 150-155	1134	187 184-190
1.88	14:31	59	7:51	151 149-154	1184	186 184-188
2.00	15:26	56	7:25	155 151-159	1149	186 184-188
2.13	16:23	56	7:31	158 155-161	1189	186 182-188
2.25	17:18	56	7:25	157 153-161	1165	187 184-188
2.38	18:14	56	7:29	151 149-153	1130	187 184-190
2.50	19:13	58	7:46	149 146-152	1157	181 92-188
2.63	20:14	1:01	8:08	146 144-148	1187	185 182-190
2.75	21:08	55	7:18	153 148-156	1117	185 176-188
2.88	22:02	54	7:12	149 145-153	1073	187 186-188
3.00	23:00	57	7:37	147 144-150	1120	185 176-188
3.13	23:57	58	7:41	149 147-151	1144	186 182-190
3.25	24:57	1:00	7:57	155 147-160	1231	183 178-188
3.38	25:58	1:01	8:12	150 141-159	1230	184 180-186
3.50	27:01	1:03	8:23	147 144-150	1233	180 170-186
3.63	28:05	1:04	8:30	159 149-165	1353	176 170-182
3.68	28:33	28	8:00	154 148-160	1232	182 180-186

Heart

149/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (192 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.9	184	3.7	28:14	7:45
Walk	0.3	116	0	5	10:05
Pause	0.8	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	40.97%	More
800m	3:38	7:19	46.33%	More
1km	4:35	7:23	48.14%	More
Mile	7:28	7:28	51.10%	More
5k	23:44	7:38	54.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	57.21
5km	23:28	7:33	55.11
5M	39:48	7:58	53.14
10km	50:41	8:09	52.26
10M	1:25:59	8:36	50.97
Half	1:56:04	8:52	49.62
20M	3:05:43	9:17	49.15
Mara	4:10:41	9:34	48.55

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Powerbreathe Setting
Powerbreathe Model