Mon 7th Oct 2019 at 8:00am by pmkandawire

Run > General

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Time
54:31
Miles
4.70
Min/mi
11:36
Pacing
83%
WAVA
42.73
Stride(cm)
84
Cals
663
Cadence
164
BPM
160
%MHR
79
B/mi
1860
Surface
Road

Notes & Comments

Split Summary
===
1) 1.61km - 11:18(7:02/km) 146/172bpm 125cal 8.54/10.48kmph
2) 1.61km - 11:15(6:59/km) 161/167bpm 141cal 8.59/9.14kmph
3) 1.61km - 11:48(7:20/km) 164/172bpm 148cal 8.19/9.04kmph
4) 1.61km - 10:51(6:45/km) 168/175bpm 140cal 8.9/13.81kmph
5) 1.13km - 9:18(8:16/km) 163/173bpm 109cal 7.25/11.46kmph

11:18 11:15 11:48 10:51 9:18

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:50	2:50	11:20	123 95-139	1394	162 108-228
0.50	5:36	2:46	11:06	143 133-149	1587	170 164-172
0.75	8:30	2:54	11:35	159 149-172	1842	170 164-174
1.00	11:18	2:47	11:09	158 153-163	1763	169 166-172
1.25	14:00	2:42	10:49	159 156-163	1719	170 166-174
1.50	16:48	2:48	11:14	160 156-162	1796	168 162-172
1.75	19:44	2:56	11:44	162 157-167	1900	167 160-172
2.00	22:33	2:49	11:15	162 157-167	1821	169 162-172
2.25	25:50	3:17	13:08	160 142-167	2101	153 110-170
2.50	28:36	2:46	11:03	164 150-172	1814	169 164-172
2.75	31:30	2:54	11:36	166 163-170	1926	169 162-172
3.00	34:20	2:51	11:23	167 163-171	1902	168 162-172
3.25	37:08	2:48	11:12	167 165-170	1870	169 162-172
3.50	39:48	2:40	10:38	169 166-173	1798	169 164-172
3.75	42:34	2:46	11:05	168 163-175	1862	166 160-174
4.00	45:12	2:37	10:30	169 165-173	1774	169 158-172
4.25	48:14	3:02	12:09	168 163-171	2041	163 120-170
4.50	50:47	2:33	10:12	169 164-172	1723	166 160-174
4.70	54:32	3:45	18:48	156 123-173	2933	129 98-178

Heart

160/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

164 (228 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.8	168	4.5	50:36	11:13
Walk	7.0	112	0.2	3:47	20:31
Still	0.2	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:08	33.91%	More
800m	5:17	10:38	38.23%	More
1km	6:42	10:47	39.29%	More
Mile	10:49	10:49	41.28%	More
5k	35:03	11:17	43.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:34	10:34	42.28
5km	35:09	11:19	43.28
5M	58:13	11:39	42.63
10km	1:13:18	11:48	42.32
10M	2:01:22	12:08	42.28
Half	2:41:35	12:20	41.72
20M	4:13:03	12:39	42.22
Mara	5:36:54	12:52	42.28

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