Fri 4th Oct 2019 at 12:00pm by Sir Noel Plum

Run > General

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Time
30:07
Miles
3.76
Min/mi
8:01
Pacing
83%
WAVA
57.75
Stride(cm)
118
Cals
316
Cadence
170
BPM
145
%MHR
78.4
B/mi
1162
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:12(5:12/km) 132/151bpm 48cal 11.53/13.57kmph
2) 1km - 4:56(4:56/km) 145/152bpm 52cal 12.14/13.74kmph
3) 1km - 4:48(4:48/km) 152/157bpm 53cal 12.5/13.1kmph
4) 1km - 5:06(5:06/km) 149/157bpm 55cal 11.78/13.17kmph
5) 1km - 4:55(4:55/km) 149/153bpm 53cal 12.22/12.9kmph
6) 1km - 4:53(4:53/km) 150/154bpm 53cal 12.3/14.61kmph
7) 0.06km - 18(5:15/km) 147/148bpm 2cal 11.43/12.23kmph

5:12 4:56 4:48 5:06 4:55 4:53 18

Pin Map

PCC - Old Portsmouth

0mi in 0

Pace

32%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:46	109 84-132	956	167 122-182	0/1
0.25	2:33	1:28 +19	11:41	134 118-140	1565	170 164-174	1/1
0.38	3:36	1:02	8:17	131 121-139	1086	172 170-176	1/1
0.50	4:33	58	7:43	142 138-144	1096	172 168-176	1/0
0.63	5:33	1:00	8:00	148 143-150	1184	172 168-176	1/1
0.75	6:31	58	7:43	149 147-149	1149	172 166-176	0/2
0.88	7:32	1:01	8:09	147 145-149	1197	172 170-174	1/1
1.00	8:54	1:21 +13	10:52	141 131-149	1532	170 164-178	0/1
1.13	9:49	56	7:24	138 130-149	1022	173 164-180	0/0
1.25	10:45	55	7:23	151 149-152	1114	171 168-174	1/1
1.38	11:41	57	7:33	152 151-153	1148	170 166-174	1/1
1.50	12:39	57	7:40	151 149-153	1157	171 168-172	1/0
1.63	13:36	58	7:41	151 149-156	1161	173 170-174	0/1
1.75	14:36	59	7:53	152 150-156	1199	172 166-182	1/3
1.88	15:34	58	7:47	155 154-157	1206	174 168-182	3/0
2.00	16:51	1:17	10:15	152 149-154	1559	169 164-180	1/1
2.13	17:50	59	7:49	148 147-152	1158	169 166-174	0/2
2.25	18:46	56	7:28	147 146-149	1097	169 164-174	1/0
2.38	19:42	57	7:35	147 145-149	1116	169 168-170	1/1
2.50	20:41	58	7:45	148 146-149	1147	168 166-172	1/0
2.63	21:41	1:01	8:07	146 144-149	1184	169 166-172	3/0
2.75	22:43	1:02	8:14	148 146-151	1219	171 168-172	2/2
2.88	23:42	59	7:52	149 147-152	1172	169 166-174	1/0
3.00	24:40	57	7:39	149 147-152	1141	171 166-176	1/1
3.13	25:37	57	7:37	151 150-153	1149	171 164-176	0/1
3.25	26:34	58	7:41	150 149-151	1152	169 166-172	0/1
3.38	27:28	53	7:07	150 148-152	1066	169 166-172	1/1
3.50	28:27	59	7:54	153 151-154	1209	170 166-172	2/0
3.63	29:24	57	7:35	151 148-154	1145	172 164-176	3/0
3.75	30:33	1:09	9:16	147 144-153	1362	166 118-174	3/1
3.76	30:39	6	7:49	146 146-146	1141	176 176-176	0/0

Heart

145/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 10m, Flat prediction 30:07

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (182 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	170	3.8	30:20	8:05
Walk	0.7	120	0	13	21:39
Still	0.3	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:18	44.57%	More
800m	3:42	7:27	50.93%	More
1km	4:40	7:31	52.74%	More
Mile	7:41	7:41	54.59%	More
5k	24:39	7:56	57.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	56.68
5km	24:36	7:55	58.00
5M	40:44	8:09	56.98
10km	51:18	8:15	56.48
10M	1:24:56	8:30	56.36
Half	1:53:05	8:38	55.57
20M	2:57:06	8:51	56.22
Mara	3:55:47	9:00	56.31

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