Thu 9th Jan 2020 at 7:00pm by Alun

Run > Warm Down

breezy

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Time
4:40
Miles
0.49
Min/mi
9:31
WAVA
41.97
Stride(cm)
114
Cals
70
Cadence
149
BPM
138
%MHR
79.4
B/mi
1315
Asc(m)
7
Surface
Mixed

2:09 400m

Notes & Comments

Warm down jog back to Medway Park with some of the younger group.

Split Summary
===
1) 0.49m - 4:40(9:36/m) 137/156bpm 70cal

4:40

Pin Map

0mi in 0

Pace

49%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:42	116 106-125	1126	139 80-150	0/1
0.13	1:15	39	10:18	124 121-128	1277	149 148-152	1/1
0.19	1:57	42	11:19	135 128-144	1528	147 144-150	2/1
0.25	2:31	34	9:01	141 138-144	1271	150 148-152	1/4
0.31	3:02	30	8:08	144 143-146	1171	154 152-156	0/2
0.38	3:33	31	8:14	145 142-148	1194	154 152-156	0/1
0.44	4:08	35	9:25	152 148-154	1431	150 148-154	0/3
0.49	4:40	32	10:56	154 151-156	1685	149 148-150	1/1

Heart

138/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 7m, Range 10m, Flat prediction 4:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

149 (156 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	149	0.5	4:40	9:36
Walk	0.0	80	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:38	39.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:00	10:00	43.96
5km	33:32	10:48	44.63
5M	55:45	11:09	43.76
10km	1:10:19	11:19	43.35
10M	1:56:52	11:41	43.14
Half	2:35:56	11:54	42.46
20M	4:05:00	12:15	42.82
Mara	5:26:53	12:29	42.80

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