Mon 6th Jan 2020 at 8:00am by ronhar

Run > General

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Time
56:16
Miles
4.65
Min/mi
12:06
Pacing
61%
WAVA
48.84
Stride(cm)
74
Cals
522
Cadence
180
BPM
137
%MHR
76
B/mi
1656
Surface
Road

Notes & Comments

Annie's Landing loop - shorter
===
1) 1m - 11:22(11:22/m) 133/159bpm 106cal 5.28/6.64mph
2) 1m - 11:59(11:59/m) 140/153bpm 123cal 5.01/5.53mph
3) 1m - 11:48(11:48/m) 151/161bpm 129cal 5.08/5.61mph
4) 1m - 12:14(12:14/m) 137/156bpm 99cal 4.91/6.3mph
5) 0.65m - 8:53(13:43/m) 138/156bpm 65cal 4.37/6.18mph

11:22 11:59 11:48 12:14 8:53

Pace

22%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:30	1:30	12:01	137 104-156	1647	189 116-196
0.25	3:49	2:19 +55	18:30	139 106-157	2571	190 188-196
0.38	5:17	1:28	11:43	152 148-155	1782	188 186-190
0.50	6:43	1:26	11:32	148 142-155	1707	188 186-190
0.63	9:03	2:20 +1:00	18:40	124 107-151	2315	188 184-196
0.75	10:28	1:25	11:19	124 109-139	1403	186 176-190
0.88	11:55	1:26	11:31	121 112-133	1394	187 180-192
1.00	14:17	2:23 +1:01	19:01	118 95-145	2244	189 186-194
1.13	15:44	1:26	11:30	119 111-124	1369	188 184-190
1.25	17:15	1:32	12:13	133 118-149	1625	187 184-190
1.38	18:46	1:31	12:05	138 126-147	1667	187 186-192
1.50	20:18	1:32	12:20	147 145-151	1812	186 182-190
1.63	21:49	1:31	12:08	146 144-149	1771	187 184-190
1.75	23:19	1:30	12:01	146 143-147	1754	186 182-188
1.88	24:48	1:29	11:53	146 145-149	1735	187 184-192
2.00	26:17	1:28	11:45	146 143-150	1715	186 184-188
2.13	27:40	1:23	11:04	148 145-153	1637	187 182-192
2.25	29:10	1:31	12:07	149 146-155	1805	185 182-186
2.38	30:38	1:28	11:41	151 142-159	1765	186 182-190
2.50	32:06	1:28	11:42	148 146-150	1732	185 182-188
2.63	33:36	1:30	12:03	151 147-157	1820	184 182-188
2.75	35:07	1:30	12:02	153 147-157	1842	186 184-188
2.88	36:32	1:26	11:26	154 148-161	1759	186 184-190
3.00	38:04	1:32	12:18	153 145-160	1881	183 182-186
3.13	41:13	3:08 +1:57	25:07	127 107-155	3190	187 182-192
3.25	42:52	1:39	13:12	148 146-153	1953	185 182-186
3.38	44:32	1:40	13:20	149 146-153	1986	175 116-186
3.50	46:09	1:38	13:01	136 113-151	1770	169 122-192
3.63	49:29	3:20 +1:48	26:36	123 110-142	3272	171 120-194
3.75	50:53	1:24	11:13	134 115-151	1502	189 184-192
3.88	52:40	1:47	14:16	136 108-156	1941	146 120-190
4.00	54:04	1:24	11:08	139 112-151	1548	188 184-192
4.13	55:55	1:52	14:54	124 107-151	1848	144 124-192
4.25	57:35	1:40	13:21	143 120-154	1908	166 114-192
4.38	59:27	1:51	14:51	137 111-150	2035	152 114-192
4.50	1:00:55	1:28	11:46	129 110-149	1518	184 132-194
4.63	1:02:43	1:48	14:21	134 105-154	1924	167 120-194
4.65	1:02:56	13	10:23	136 132-139	1413	191 190-192

Heart

137/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

180 (196 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.0	187	4.3	49:01	12:53
Walk	10.4	122	0.3	7:12	22:10
Still	0.0	-	-	1	-
Pause	9.6	-	-	6:41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:46	11:06	37.71%	More
800m	5:45	11:34	42.02%	More
1km	7:14	11:39	43.46%	More
Mile	11:44	11:44	45.33%	More
5k	40:13	12:57	45.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:02	11:02	48.19
5km	36:42	11:49	49.46
5M	1:00:46	12:09	48.72
10km	1:16:30	12:19	48.39
10M	2:06:42	12:40	48.55
Half	2:48:41	12:53	48.02
20M	4:24:09	13:12	48.59
Mara	5:51:41	13:25	48.66

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