Thu 16th Jan 2020 at 8:00am by rupert bear

Run > General

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Time
39:59
Miles
4.39
Min/mi
9:06
Pacing
64%
WAVA
59.47
Stride(cm)
96
Cals
347
Cadence
185
BPM
115
%MHR
72.9
B/mi
1050
Surface
Road

Notes & Comments

Slow miles with PJ
Right knee a little sore so stopped
Iced when home.

Split Summary
===
1) 1m - 9:46(9:46/m) 147/193bpm 129cal 6.14/7.03mph
2) 1m - 9:04(9:04/m) 101/108bpm 53cal 6.62/6.93mph
3) 1m - 8:42(8:42/m) 109/121bpm 70cal 6.9/7.06mph
4) 1m - 8:43(8:43/m) 113/118bpm 79cal 6.88/7.26mph
5) 0.39m - 3:44(9:29/m) 96/108bpm 16cal 6.33/6.82mph

9:46 9:04 8:42 8:43 3:44

Pace

86%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:25	1:25	11:19	129 101-156	1460	179 112-190
0.25	2:35	1:11	9:24	177 167-184	1664	180 178-182
0.38	3:49	1:14	9:49	176 173-181	1729	182 178-184
0.50	5:03	1:14	9:50	182 178-185	1789	183 182-186
0.63	6:18	1:15	10:00	189 182-193	1891	185 182-188
0.75	7:29	1:11	9:29	118 94-193	1119	185 180-192
0.88	8:37	1:08	9:07	97 93-101	884	184 180-188
1.00	9:46	1:09	9:08	95 91-97	868	184 182-186
1.13	10:53	1:07	8:57	99 94-108	886	185 178-192
1.25	12:01	1:08	9:08	98 96-100	895	184 180-186
1.38	13:10	1:08	9:07	97 95-100	884	185 178-190
1.50	14:18	1:08	9:02	99 97-101	894	186 184-192
1.63	15:26	1:09	9:08	100 98-102	914	187 186-188
1.75	16:34	1:08	9:05	104 103-105	944	186 184-188
1.88	17:43	1:09	9:09	104 103-106	952	186 184-188
2.00	18:49	1:07	8:53	105 104-105	934	186 182-188
2.13	19:55	1:05	8:41	103 101-104	895	187 182-194
2.25	21:00	1:05	8:40	105 102-106	909	185 182-188
2.38	22:05	1:05	8:44	105 104-106	917	186 184-188
2.50	23:10	1:04	8:36	105 103-106	902	186 184-194
2.63	24:15	1:06	8:44	108 104-112	943	187 186-190
2.75	25:21	1:06	8:46	112 111-115	982	188 186-190
2.88	26:25	1:04	8:30	119 117-120	1011	187 184-198
3.00	27:31	1:07	8:55	119 118-120	1060	186 184-188
3.13	28:34	1:03	8:22	116 113-118	970	187 184-198
3.25	29:37	1:03	8:24	115 114-118	965	188 186-188
3.38	30:41	1:04	8:30	114 112-115	970	187 184-196
3.50	31:46	1:05	8:41	112 111-114	973	185 180-190
3.63	32:51	1:05	8:38	114 110-117	985	187 186-188
3.75	33:58	1:07	8:54	113 110-115	1006	188 184-194
3.88	35:03	1:06	8:47	113 112-114	992	188 186-190
4.00	36:15	1:11	9:29	110 107-113	1044	185 182-188
4.13	38:24	2:10 +1:05	17:19	100 81-107	1732	180 122-188
4.25	41:01	2:37 +1:27	20:55	88 69-106	1840	185 180-192
4.38	42:20	1:19	10:34	96 83-104	1014	186 182-194
4.39	42:30	10	8:30	104 104-104	884	186 186-186

Heart

115/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (198 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.1	185	4.4	39:55	9:25
Walk	2.6	118	0	1:08	16:15:13
Pause	3.3	-	-	1:27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:23	43.67%	More
800m	4:13	8:28	51.96%	More
1km	5:17	8:30	53.97%	More
Mile	8:34	8:34	56.75%	More
5k	27:23	8:49	60.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	59.20
5km	27:37	8:53	60.07
5M	45:57	9:11	59.13
10km	57:59	9:20	58.67
10M	1:36:29	9:39	58.46
Half	2:08:48	9:50	57.59
20M	3:22:33	10:08	58.04
Mara	4:30:25	10:19	57.97

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