Mon 28th Oct 2019 at 6:00pm by Old Man

Run > General

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Time
33:40
Miles
3.11
Min/mi
10:50
Pacing
36%
WAVA
46.84
Stride(cm)
91
Cals
442
Cadence
163
BPM
124
%MHR
69.7
B/mi
1343
Asc(m)
22
Surface
Road

Notes & Comments

R4F@AP, week 7, but only one plus 2 for SRG

Ran a nice steady 5k though, ready for Saturday

Split Summary
===
1) 1m - 10:38(10:38/m) 119/129bpm 130cal 5.64/5.91mph
2) 1m - 11:04(11:04/m) 126/131bpm 144cal 5.42/5.66mph
3) 1m - 10:49(10:49/m) 134/143bpm 151cal 5.55/5.76mph
4) 0.11m - 1:10(10:19/m) 140/142bpm 17cal 5.81/5.76mph

10:38 11:04 10:49 1:10

Pin Map

0mi in 0

Pace

36%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:22	1:22	10:53	105 82-119	1143	162 118-168	0/1
0.25	2:39	1:17	10:18	120 118-122	1236	164 162-166	1/0
0.38	3:58	1:19	10:33	121 120-123	1277	165 164-166	0/1
0.50	5:17	1:19	10:34	124 122-127	1309	165 162-166	1/0
0.63	6:37	1:20	10:38	125 124-127	1328	164 162-166	1/2
0.75	11:26	4:49 +3:29	38:36	97 53-126	3743	158 116-166	1/0
0.88	12:44	1:17	10:18	124 118-129	1277	166 164-170	0/1
1.00	14:07	1:24	11:09	124 122-126	1382	163 160-166	2/0
1.13	15:32	1:25	11:22	124 120-128	1408	163 160-166	2/0
1.25	16:56	1:23	11:07	122 117-125	1355	163 160-166	0/1
1.38	18:21	1:25	11:23	124 120-129	1412	163 160-166	1/1
1.50	19:43	1:21	10:52	126 124-128	1369	165 164-166	0/1
1.63	21:07	1:24	11:14	127 123-130	1426	163 160-168	3/0
1.75	22:26	1:19	10:34	127 125-129	1342	165 164-166	1/2
1.88	23:48	1:22	10:56	128 126-131	1400	164 162-166	0/2
2.00	25:11	1:23	11:03	129 126-131	1425	163 162-166	1/3
2.13	26:32	1:21	10:51	131 129-133	1420	164 162-166	1/0
2.25	27:54	1:22	10:56	131 127-134	1432	163 160-164	0/2
2.38	29:13	1:19	10:32	132 128-136	1391	165 162-168	0/2
2.50	30:33	1:19	10:35	136 135-138	1439	164 162-166	1/0
2.63	31:57	1:24	11:13	134 132-138	1503	162 160-164	0/0
2.75	33:19	1:23	11:00	135 133-136	1486	164 162-166	0/1
2.88	34:42	1:22	10:59	136 133-140	1493	163 160-166	1/0
3.00	35:59	1:18	10:22	140 137-142	1451	167 164-170	0/1
3.11	37:10	1:11	10:28	140 139-141	1465	166 164-170	1/0

Heart

124/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 22m, Range 10m, Flat prediction 33:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

163 (170 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.4	164	3.1	33:35	10:49
Walk	9.6	117	0	3:35	9:28:15

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:34	10:18	34.22%	More
800m	5:13	10:30	40.00%	More
1km	6:32	10:31	41.64%	More
Mile	10:45	10:45	42.94%	More
5k	37:06	11:56	42.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	48.36
5km	33:38	10:50	46.79
5M	57:02	11:24	45.07
10km	1:12:35	11:41	44.30
10M	2:03:06	12:19	43.25
Half	2:46:07	12:41	42.12
20M	4:25:42	13:17	41.73
Mara	5:58:33	13:41	41.23

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