Mon 21st Oct 2019 at 5:00pm by johnseaward

Run > General

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Time
23:31
Miles
2.80
Min/mi
8:24
Pacing
78%
WAVA
49.61
Stride(cm)
108
Cals
260
Cadence
178
BPM
136
%MHR
69.8
B/mi
1142
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:40(5:40/km) 67cal 10.59/11.99kmph
2) 1km - 5:14(5:14/km) 102/139bpm 61cal 11.47/13.27kmph
3) 0.27km - 1:28(5:31/km) 142/147bpm 16cal 10.87/10.92kmph
4) 0.1km - 23(3:47/km) 144/145bpm 4cal 15.84/14.11kmph
5) 0.23km - 1:14(5:21/km) 146/149bpm 14cal 11.21/14.11kmph
6) 0.1km - 24(4:00/km) 143/145bpm 4cal 14.97/15.18kmph
7) 0.2km - 1:08(5:39/km) 142/144bpm 12cal 10.62/15.25kmph
8) 0.09km - 24(4:10/km) 145/145bpm 4cal 14.43/14.95kmph
9) 0.21km - 1:11(5:33/km) 144/148bpm 13cal 10.82/15.12kmph
10) 0.1km - 23(3:53/km) 138/146bpm 4cal 15.46/14.81kmph
11) 0.29km - 1:36(5:25/km) 140/145bpm 16cal 11.09/14.95kmph
12) 0.11km - 22(3:25/km) 145/147bpm 4cal 17.54/16.83kmph
13) 0.32km - 1:43(5:26/km) 142/149bpm 18cal 11.03/16.89kmph
14) 0.1km - 21(3:40/km) 140/143bpm 3cal 16.36/16.63kmph
15) 0.39km - 2:01(5:11/km) 140/142bpm 20cal 11.56/16.69kmph

5:40 5:14 1:28 23 1:14 24 1:08 24 1:11 23 1:36 22 1:43 21 2:01

Pace

56%

16%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:18	1:18	10:25	173 168-176
0.25	2:44	1:26 +17	11:26	174 170-178
0.38	3:49	1:05	8:38	174 166-180
0.50	4:54	1:06	8:46	175 172-176
0.63	5:58	1:03	8:26	176 174-184
0.75	6:59	1:02	8:13	176 172-180
0.88	8:02	1:03	8:21	174 172-178
1.00	9:09	1:07	8:54	177 176-180
1.13	10:10	1:01	8:08	177 176-178
1.25	11:53	1:44 +38	13:50	174 122-180
1.38	13:00	1:06	8:50	175 172-176
1.50	13:55	55	7:23	182 174-192
1.63	15:00	1:04	8:35	177 176-184
1.75	16:00	1:00	8:01	188 172-202
1.88	16:59	59	7:52	184 174-198
2.00	18:04	1:05	8:43	176 174-182
2.13	19:01	57	7:34	186 174-196
2.25	20:03	1:03	8:22	177 174-180
2.38	21:02	58	7:47	184 176-196
2.50	22:06	1:04	8:30	178 176-182
2.63	23:00	55	7:17	184 172-194
2.75	24:04	1:04	8:31	175 172-176
2.80	24:28	24	8:02	176 176-176

Heart

136/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

178 (202 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.3	178	2.8	23:32	8:44
Walk	0.1	122	0	1	48:11
Pause	3.6	-	-	55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	39.09%	More
800m	3:52	7:47	43.52%	More
1km	4:51	7:48	45.64%	More
Mile	7:57	7:57	48.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	48.47
5km	26:15	8:27	49.48
5M	43:29	8:42	48.78
10km	54:45	8:49	48.50
10M	1:30:39	9:04	48.45
Half	2:00:42	9:13	47.80
20M	3:09:00	9:27	48.37
Mara	4:11:39	9:36	48.44

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