Sat 23rd Nov 2019 at 8:00am by Rossco Peeko

Run > General

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Time
30:00
Miles
3.68
Min/mi
8:09
Pacing
84%
WAVA
56.16
Stride(cm)
113
Cals
445
Cadence
174
BPM
144
%MHR
75.9
B/mi
1176
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:22(8:22/m) 139/154bpm 118cal 7.17/7.72mph
2) 1m - 8:07(8:07/m) 147/156bpm 123cal 7.39/7.76mph
3) 1m - 8:05(8:05/m) 146/155bpm 121cal 7.43/7.93mph
4) 0.68m - 5:26(8:02/m) 149/153bpm 83cal 7.47/8.1mph

8:22 8:07 8:05 5:26

Pace

64%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:06	1:06	8:46	110 86-131	965	176 118-188
0.25	2:07	1:01	8:12	134 128-138	1098	181 178-184
0.38	3:12	1:05	8:37	138 136-140	1190	178 176-182
0.50	4:17	1:05	8:41	140 134-147	1216	182 176-186
0.63	5:18	1:01	8:07	150 144-154	1218	179 176-184
0.75	6:18	1:00	8:01	152 150-154	1218	176 174-180
0.88	7:20	1:02	8:16	146 141-151	1207	175 172-178
1.00	8:22	1:02	8:13	146 144-148	1199	175 174-176
1.13	9:23	1:01	8:11	146 142-150	1195	175 174-178
1.25	10:25	1:02	8:18	150 148-153	1246	176 174-178
1.38	11:28	1:03	8:21	152 147-156	1270	175 174-178
1.50	12:28	1:00	7:57	148 138-153	1176	173 172-176
1.63	13:26	58	7:47	143 135-147	1112	174 172-176
1.75	14:25	59	7:55	146 142-150	1156	173 172-174
1.88	15:45	1:20 +16	10:38	143 139-147	1520	169 118-176
2.00	16:45	1:00	7:58	147 141-152	1170	174 172-178
2.13	17:44	1:00	7:57	147 145-149	1168	173 170-174
2.25	18:46	1:01	8:11	138 133-143	1128	173 170-176
2.38	19:47	1:01	8:11	145 139-148	1187	173 172-176
2.50	21:23	1:36 +35	12:51	145 133-152	1863	169 114-176
2.63	22:25	1:02	8:15	146 140-153	1205	173 172-178
2.75	23:26	1:01	8:06	149 146-153	1208	173 172-174
2.88	24:24	58	7:46	153 150-154	1188	173 172-176
3.00	25:24	1:00	8:01	151 149-152	1210	172 172-172
3.13	26:23	59	7:52	146 141-149	1149	174 172-176
3.25	27:21	58	7:42	149 147-152	1148	174 172-176
3.38	28:21	1:00	8:02	152 151-152	1221	173 172-180
3.50	29:24	1:02	8:19	150 148-152	1247	172 170-174
3.63	30:24	1:00	7:59	150 149-151	1197	172 170-174
3.68	30:51	27	8:43	149 148-149	1299	172 170-172

Heart

144/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

174 (188 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	174	3.7	29:58	8:14
Walk	2.0	116	0	37	2:56:50
Pause	0.9	-	-	16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:42	41.98%	More
800m	3:54	7:50	48.10%	More
1km	4:53	7:52	49.92%	More
Mile	7:57	7:57	52.37%	More
5k	25:57	8:21	54.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	55.25
5km	25:04	8:04	56.48
5M	41:31	8:18	55.46
10km	52:16	8:25	54.99
10M	1:26:34	8:39	54.84
Half	1:55:15	8:48	54.06
20M	3:00:28	9:01	54.70
Mara	4:00:17	9:10	54.79

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