Sun 3rd Nov 2019 at 10:00am by ColW

Run > General

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Time
48:48
Miles
4.63
Min/mi
10:32
Pacing
85%
WAVA
45.15
Stride(cm)
83
Cals
654
Cadence
184
BPM
163
%MHR
86.5
B/mi
1715
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:48(5:48/km) 187/200bpm 80cal 10.34/12.5kmph
2) 1km - 5:48(5:48/km) 173/193bpm 81cal 10.36/12.06kmph
3) 1km - 6:49(6:49/km) 156/163bpm 91cal 8.81/13.03kmph
4) 1km - 7:17(7:17/km) 155/166bpm 96cal 8.24/10.25kmph
5) 1km - 6:10(6:10/km) 154/165bpm 81cal 9.73/11.22kmph
6) 1km - 6:54(6:54/km) 155/162bpm 90cal 8.7/11.46kmph
7) 1km - 7:04(7:04/km) 158/165bpm 95cal 8.49/11.79kmph
8) 0.46km - 2:59(6:32/km) 161/164bpm 40cal 9.18/9.61kmph

5:48 5:48 6:49 7:17 6:10 6:54 7:04 2:59

Pace

35%

30%

22%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:04	1:04	8:32	153 84-191	1306	180 122-192
0.25	2:05	1:01	8:10	195 187-200	1592	194 188-198
0.38	3:20	1:15	10:00	191 183-197	1911	187 180-190
0.50	4:36	1:16	10:04	189 182-196	1904	186 180-190
0.63	5:49	1:14	9:49	192 187-200	1886	192 186-196
0.75	7:02	1:12	9:39	190 185-193	1833	190 184-194
0.88	8:00	59	7:49	181 175-191	1416	196 190-200
1.00	9:04	1:04	8:30	175 160-189	1488	194 190-198
1.13	10:27	1:23	11:01	161 156-164	1774	186 180-192
1.25	11:39	1:12	9:37	161 159-165	1548	189 184-192
1.38	13:00	1:21	10:45	158 156-160	1699	191 186-194
1.50	14:23	1:23	11:04	152 147-159	1681	187 178-196
1.63	15:50	1:27	11:36	150 148-153	1740	184 174-200
1.75	17:11	1:22	10:52	160 154-162	1740	187 182-192
1.88	18:32	1:20	10:44	161 160-163	1728	187 180-196
2.00	20:16	1:45	13:56	149 140-160	2077	154 114-192
2.13	21:49	1:33	12:25	161 155-166	1998	178 164-186
2.25	23:07	1:18	10:22	155 152-156	1608	185 182-192
2.38	24:21	1:14	9:52	157 155-159	1549	188 180-198
2.50	25:49	1:28	11:42	155 153-159	1813	180 164-190
2.63	27:09	1:20	10:43	160 158-165	1716	185 176-192
2.75	28:13	1:04	8:33	157 155-158	1343	190 182-196
2.88	29:25	1:11	9:31	152 147-155	1445	188 186-190
3.00	30:37	1:12	9:37	147 145-150	1415	187 178-196
3.13	32:04	1:27	11:35	156 152-158	1808	181 172-188
3.25	33:23	1:19	10:31	154 151-155	1620	184 178-186
3.38	34:52	1:29	11:53	153 150-155	1818	188 184-192
3.50	36:08	1:16	10:09	152 150-155	1542	188 182-190
3.63	37:37	1:29	11:51	155 151-157	1838	184 176-192
3.75	39:00	1:23	11:07	160 158-162	1779	186 182-190
3.88	40:14	1:14	9:50	160 158-162	1574	185 168-196
4.00	42:02	1:48	14:22	155 149-160	2227	171 126-184
4.13	43:32	1:30	11:59	162 157-165	1942	177 166-186
4.25	44:47	1:15	10:03	156 154-159	1568	188 180-192
4.38	46:10	1:23	11:06	161 158-163	1787	183 166-196
4.50	47:26	1:16	10:06	161 160-164	1627	186 180-192
4.63	48:43	1:17	10:13	161 159-162	1644	183 178-186

Heart

163/200max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (200 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	186	4.6	48:00	10:27
Walk	1.6	120	0	48	21:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:06	41.04%	More
800m	4:26	8:56	43.66%	More
1km	5:39	9:06	44.69%	More
Mile	9:01	9:01	47.65%	More
5k	31:48	10:14	45.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:37	9:37	44.64
5km	31:58	10:17	45.70
5M	52:57	10:35	44.93
10km	1:06:40	10:44	44.56
10M	1:50:23	11:02	44.49
Half	2:26:58	11:13	43.87
20M	3:50:09	11:30	44.40
Mara	5:06:25	11:42	44.46

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