Sat 7th Dec 2019 at 7:00pm by albesure

Run > General

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Time
28:58
Miles
4.05
Min/mi
7:09
Pacing
94%
WAVA
61.62
Stride(cm)
128
Cals
436
Cadence
176
BPM
169
%MHR
98.6
B/mi
1206
Asc(m)
71
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 4:34(4:34/km) 159/169bpm 64cal 13.14/13.67kmph
2) 1km - 4:21(4:21/km) 170/174bpm 66cal 13.8/14.38kmph
3) 1km - 4:18(4:18/km) 171/173bpm 65cal 13.98/14.54kmph
4) 1km - 4:34(4:34/km) 171/173bpm 69cal 13.14/13.81kmph
5) 1km - 4:28(4:28/km) 171/175bpm 68cal 13.42/14.21kmph
6) 1km - 4:36(4:36/km) 172/176bpm 71cal 13.06/13.77kmph
7) 0.51km - 2:08(4:10/km) 174/178bpm 33cal 14.39/14.34kmph

4:34 4:21 4:18 4:34 4:28 4:36 2:08

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	57	57	7:33	142 116-159	1072	175 168-180	2/0
0.25	1:54	57	7:37	160 158-161	1219	171 166-174	2/4
0.38	2:46	53	7:01	160 158-161	1123	173 170-174	0/1
0.50	3:42	55	7:22	162 158-166	1193	175 172-180	2/0
0.63	4:35	54	7:11	167 165-169	1199	176 174-180	3/2
0.75	5:29	54	7:11	169 168-171	1213	176 174-178	4/2
0.88	6:21	52	6:57	170 169-171	1182	176 176-178	2/1
1.00	7:15	54	7:13	171 169-172	1233	178 172-182	2/0
1.13	8:07	52	6:52	170 169-171	1168	178 174-180	0/1
1.25	8:57	50	6:42	169 168-170	1131	179 178-182	2/4
1.38	9:48	51	6:50	169 168-170	1154	179 176-180	1/4
1.50	10:39	51	6:48	170 169-171	1156	178 178-180	3/5
1.63	11:29	50	6:40	171 170-172	1140	178 176-180	0/2
1.75	12:22	53	7:03	172 171-173	1213	175 174-178	3/0
1.88	13:17	54	7:15	172 171-173	1246	175 174-178	4/3
2.00	14:15	58	7:44	171 170-172	1324	174 172-176	3/1
2.13	15:09	54	7:16	171 171-173	1242	176 174-178	3/1
2.25	16:07	58	7:45	171 170-172	1325	175 172-178	1/0
2.38	16:59	52	6:55	171 170-173	1182	177 176-180	1/3
2.50	17:51	52	6:53	170 168-171	1171	178 176-180	1/3
2.63	18:45	54	7:13	170 169-170	1227	177 176-178	1/2
2.75	19:42	57	7:37	171 170-173	1304	176 174-178	0/3
2.88	20:35	53	7:03	171 170-171	1205	175 172-178	0/2
3.00	21:27	52	7:00	171 170-172	1196	174 172-178	4/0
3.13	22:23	56	7:25	174 173-176	1289	173 172-176	5/6
3.25	23:21	58	7:45	172 171-173	1333	173 172-176	3/1
3.38	24:18	57	7:39	171 169-173	1307	172 170-174	4/2
3.50	25:14	56	7:25	172 169-176	1275	175 170-180	1/0
3.63	26:05	51	6:48	173 172-174	1176	176 174-178	1/3
3.75	26:59	54	7:11	171 170-173	1228	176 174-178	1/2
3.88	27:51	52	6:57	172 171-174	1196	178 176-180	2/3
4.00	28:42	51	6:47	176 175-178	1194	182 176-186	0/2
4.04	28:58	16	6:01	177 176-178	1066	163 154-180	0/1

Heart

169/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 71m, Range 9m, Flat prediction 28:58

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (186 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	4	28:58	7:10
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:38	46.97%	More
800m	3:21	6:44	53.43%	More
1km	4:11	6:44	55.92%	More
Mile	6:53	6:53	58.26%	More
5k	22:10	7:08	61.49%	More

Predictions

Dist	Time	Per Mile
1M	6:35	6:35
5km	21:52	7:02
5M	36:13	7:15
10km	45:36	7:20
10M	1:15:31	7:33
Half	1:40:32	7:40
20M	2:37:26	7:52
Mara	3:29:36	8:00

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