Fri 6th Dec 2019 at 6:00pm by Jon_P

Run > Tempo

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Time
40:41
Miles
4.95
Min/mi
8:13
Pacing
93%
WAVA
56.08
Stride(cm)
114
Cals
485
Cadence
171
BPM
142
%MHR
81.4
B/mi
1165
Surface
Road

Notes & Comments

WU - 5mins easy Zn1, 10mins Zn2

MS - 2x's 7mins Zn3 light Tempo, w/3mins easy Zn1 Recovery - (20mins)

WD - 5mins easy Zn1

15:04 6:58 3:00 7:03 8:37

Pace

55%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:13	2:13	8:51	108 64-123	956	166 88-172
0.50	4:23	2:10	8:41	127 121-131	1103	167 164-170
0.75	6:30	2:07	8:27	130 124-136	1100	168 164-170
1.00	8:37	2:07	8:27	136 133-139	1149	168 130-174
1.25	10:48	2:11	8:44	138 133-143	1206	169 166-170
1.50	12:57	2:09	8:37	134 131-137	1154	168 136-172
1.75	15:03	2:07	8:26	140 136-142	1181	172 168-174
2.00	16:55	1:52	7:27	143 137-147	1065	175 174-178
2.25	18:47	1:52	7:28	149 147-152	1112	176 174-178
2.50	20:40	1:53	7:31	152 148-153	1142	175 174-176
2.75	22:39	1:59	7:57	151 145-154	1200	174 166-176
3.00	24:48	2:09	8:37	139 134-143	1197	170 164-170
3.25	26:40	1:52	7:27	150 141-156	1119	176 170-178
3.50	28:38	1:58	7:54	157 155-161	1240	175 170-176
3.75	30:32	1:54	7:34	157 154-162	1189	175 168-178
4.00	32:27	1:55	7:42	158 154-161	1217	175 170-178
4.25	34:37	2:10	8:39	148 144-154	1279	171 168-174
4.50	36:44	2:07	8:27	146 143-149	1233	170 168-172
4.75	38:54	2:10	8:42	147 141-150	1279	171 164-176
4.95	40:41	1:47	8:52	146 142-151	1294	170 140-172

Heart

142/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (178 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	171	4.9	40:25	8:13
Walk	0.7	123	0	16	9:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	44.45%	More
800m	3:39	7:21	51.26%	More
1km	4:36	7:24	53.08%	More
Mile	7:33	7:33	55.18%	More
5k	24:40	7:56	57.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:28	7:28	55.75
5km	24:50	8:00	57.01
5M	41:07	8:13	56.00
10km	51:46	8:20	55.52
10M	1:25:44	8:34	55.37
Half	1:54:08	8:43	54.59
20M	2:58:45	8:56	55.23
Mara	3:57:59	9:05	55.32

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