Tue 26th Nov 2019 at 7:00pm by _paul

Run > General

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Time
30:00
Miles
4.11
Min/mi
7:18
Pacing
9%
WAVA
57.65
Stride(cm)
129
Cals
410
Cadence
171
BPM
150
%MHR
87.5
B/mi
1092
Surface
Road

Notes & Comments

Split Summary
===
1) 4.11m - 30:00(7:18/m) 150/170bpm 410cal

30:00

Pace

41%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:10	1:10	9:18	133 127-142	1238	171 166-174
0.25	2:09	59	7:52	142 136-147	1116	171 168-174
0.38	3:07	58	7:46	147 142-153	1143	171 170-172
0.50	4:04	57	7:36	150 142-159	1141	172 170-176
0.63	5:01	57	7:33	159 150-170	1201	171 168-172
0.75	5:56	56	7:26	156 149-162	1159	174 172-178
0.88	6:50	54	7:12	154 148-157	1109	174 170-178
1.00	7:45	55	7:18	156 152-158	1139	176 170-180
1.13	8:40	55	7:20	159 152-164	1167	172 170-174
1.25	9:34	54	7:11	151 147-158	1086	172 170-172
1.38	10:31	57	7:33	155 149-158	1171	171 164-172
1.50	12:57	2:26 +1:33	19:32	130 113-147	2538	171 164-174
1.63	13:56	58	7:47	141 136-145	1099	172 170-172
1.75	14:50	54	7:11	149 143-155	1069	172 172-172
1.88	15:42	53	7:01	153 146-157	1073	173 172-174
2.00	16:34	52	6:54	153 149-158	1055	172 170-174
2.13	17:28	54	7:12	156 148-170	1124	173 168-180
2.25	18:20	52	6:54	156 148-161	1076	172 172-174
2.38	19:12	53	7:02	155 147-161	1089	173 168-180
2.50	20:04	52	6:57	158 150-163	1098	175 172-178
2.63	20:59	54	7:14	157 155-161	1135	172 168-172
2.75	21:53	54	7:13	154 152-158	1111	172 172-174
2.88	26:57	5:04 +4:09	40:30	139 108-168	5629	174 168-180
3.00	27:58	1:01	8:11	138 127-143	1129	171 168-174
3.13	28:51	53	7:01	148 139-155	1039	168 166-168
3.25	29:42	51	6:49	148 144-152	1008	166 164-168
3.38	30:33	51	6:51	148 146-149	1014	168 166-170
3.50	31:23	50	6:44	153 150-157	1029	167 166-170
3.63	32:14	51	6:44	153 150-158	1030	169 166-172
3.75	33:05	51	6:50	152 146-157	1040	167 164-172
3.88	33:56	51	6:48	152 147-156	1034	167 164-170
4.00	34:50	54	7:08	158 154-163	1128	168 164-172
4.11	35:44	54	8:09	152 147-160	1238	170 162-178

Heart

150/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (180 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.0	171	4.1	29:57	8:40
Walk	0.0	0	0	0	NAN:00:00
Still	0.3	-	-	8	-
Pause	13.7	-	-	5:39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	43.84%	More
800m	3:21	6:45	50.19%	More
1km	4:12	6:45	52.59%	More
Mile	6:49	6:49	55.93%	More
5k	22:41	7:18	57.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:42	6:42	56.92
5km	22:18	7:11	57.99
5M	36:56	7:23	57.27
10km	46:30	7:29	56.96
10M	1:17:00	7:42	56.92
Half	1:42:30	7:49	56.19
20M	2:40:31	8:02	56.86
Mara	3:33:43	8:09	56.95

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