Mon 30th Dec 2019 at 10:00am by Ribenaface (RFSQL)

Run > General

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Time
4:18:28
Miles
21.73
Min/mi
11:54
Pacing
25%
WAVA
40.40
Stride(cm)
86
Cals
2547
Cadence
157
BPM
150
%MHR
81.2
B/mi
1788
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 12:36(12:36/m) 145/170bpm 147cal 4.76/6.99mph
2) 1m - 10:51(10:51/m) 158/172bpm 142cal 5.53/8.2mph
3) 1m - 9:49(9:49/m) 160/165bpm 130cal 6.11/7.93mph
4) 1m - 10:11(10:11/m) 163/174bpm 136cal 5.89/6.74mph
5) 1m - 10:06(10:06/m) 165/172bpm 138cal 5.94/6.26mph
6) 1m - 10:00(10:00/m) 162/169bpm 131cal 6/8.41mph
7) 1m - 18:45(18:45/m) 139/170bpm 142cal 3.2/9.23mph
8) 1m - 9:43(9:43/m) 165/178bpm 131cal 6.18/9.12mph
9) 1m - 10:19(10:19/m) 161/173bpm 130cal 5.82/6.18mph
10) 1m - 10:25(10:25/m) 158/165bpm 122cal 5.76/5.97mph
11) 1m - 10:41(10:41/m) 158/162bpm 121cal 5.61/5.97mph
12) 1m - 9:38(9:38/m) 158/166bpm 108cal 6.23/6.91mph
13) 1m - 8:49(8:49/m) 157/162bpm 94cal 6.8/7.51mph
14) 1m - 8:52(8:52/m) 158/166bpm 97cal 6.76/7.83mph
15) 1m - 18:05(18:05/m) 130/164bpm 102cal 3.32/7.56mph
16) 1m - 10:23(10:23/m) 151/159bpm 92cal 5.78/6.76mph
17) 1m - 10:40(10:40/m) 154/162bpm 103cal 5.63/6.2mph
18) 1m - 10:11(10:11/m) 156/175bpm 107cal 5.89/6.1mph
19) 1m - 9:56(9:56/m) 156/163bpm 102cal 6.04/6.53mph
20) 1m - 11:50(11:50/m) 149/162bpm 95cal 5.07/7.18mph
21) 1m - 10:40(10:40/m) 153/162bpm 92cal 5.63/6.28mph
22) 0.73m - 25:59(35:23/m) 107/158bpm 85cal 1.7/10.65mph

12:36 10:51 9:49 10:11 10:06 10:00 18:45 9:43 10:19 10:25 10:41 9:38 8:49 8:52 18:05 10:23 10:40 10:11 9:56 11:50 10:40 25:59

Pace

18%

38%

29%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	12:36	12:36	12:36	142 63-168	1789	160 120-172
2.00	23:26	10:50	10:50	158 132-172	1712	160 114-172
3.00	33:16	9:50	9:50	160 152-164	1574	162 154-170
4.00	43:27	10:10	10:10	163 152-172	1658	160 118-170
5.00	53:33	10:06	10:06	165 158-171	1668	161 152-166
6.00	1:03:34	10:00	10:00	161 156-168	1611	161 152-166
7.00	1:22:18	18:44	18:44	143 97-169	2679	153 106-244
8.00	1:32:03	9:45	9:45	164 152-178	1599	163 120-176
9.00	1:42:19	10:17	10:17	162 157-173	1665	161 152-166
10.00	1:52:45	10:26	10:26	158 151-165	1648	159 152-162
11.00	2:03:26	10:41	10:41	158 151-161	1688	158 150-162
12.00	2:13:04	9:38	9:38	158 153-165	1522	157 150-162
13.00	2:21:53	8:49	8:49	157 151-161	1384	155 120-162
14.00	2:30:45	8:52	8:52	158 139-166	1401	156 120-166
15.00	2:48:50	18:05	18:05	132 85-162	2387	146 100-162
16.00	2:59:13	10:23	10:23	147 95-159	1527	158 148-162
17.00	3:09:53	10:40	10:40	154 147-162	1642	157 150-162
18.00	3:20:03	10:11	10:11	157 150-174	1599	156 150-160
19.00	3:29:58	9:55	9:55	156 151-163	1547	157 152-162
20.00	3:41:48	11:50	11:50	145 97-161	1716	146 92-162
21.00	3:52:29	10:41	10:41	153 142-162	1634	156 110-162
21.73	4:18:28	25:59	35:25	117 67-158	4143	145 106-246

Heart

150/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

157 (246 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.5	159	21.1	3:59:04	11:19
Walk	6.0	116	0.6	15:32	24:55
Still	1.5	-	-	3:52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:53	39.82%	More
800m	4:01	8:04	45.01%	More
1km	5:00	8:02	47.22%	More
Mile	8:47	8:47	45.96%	More
5k	28:21	9:07	48.45%	More
5 miles	48:19	9:40	46.17%	More
10k	1:00:50	9:47	45.74%	More
10 miles	1:47:01	10:42	42.93%	More
Half	2:19:00	10:37	43.70%	More
20 miles	3:39:26	10:58	43.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	59.12
5km	26:02	8:23	52.76
5M	45:39	9:08	48.87
10km	59:00	9:30	47.17
10M	1:43:26	10:21	44.42
Half	2:22:15	10:52	42.37
20M	3:54:22	11:43	40.75
Mara	5:22:18	12:18	39.51

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