Fri 31st Jan 2020 at 12:00pm by Sir Noel Plum

Run > General

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Time
30:14
Miles
3.76
Min/mi
8:02
Pacing
85%
WAVA
57.43
Stride(cm)
116
Cals
309
Cadence
172
BPM
142
%MHR
76.9
B/mi
1144
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:12(5:12/km) 126/140bpm 43cal 11.54/12.77kmph
2) 1km - 5:07(5:07/km) 139/145bpm 52cal 11.71/12.97kmph
3) 1km - 5:00(5:00/km) 148/153bpm 54cal 12.01/13.47kmph
4) 1km - 5:00(5:00/km) 149/156bpm 54cal 12/13.81kmph
5) 1km - 4:54(4:54/km) 148/153bpm 53cal 12.24/13.07kmph
6) 1km - 4:41(4:41/km) 149/152bpm 50cal 12.8/13.84kmph
7) 0.05km - 19(6:10/km) 146/150bpm 3cal 9.73/13.27kmph

5:12 5:07 5:00 5:00 4:54 4:41 19

Pin Map

PCC - Old Portsmouth

0mi in 0

Pace

46%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:42	107 82-131	931	169 124-176	0/1
0.25	2:35	1:30 +24	11:56	129 112-137	1540	171 168-174	1/1
0.38	3:38	1:03	8:24	123 116-132	1034	173 170-178	1/1
0.50	4:37	59	7:55	137 131-139	1085	171 168-174	1/0
0.63	5:38	1:01	8:06	138 137-140	1118	170 168-174	1/1
0.75	6:40	1:02	8:15	139 137-140	1148	171 166-172	0/2
0.88	7:41	1:01	8:10	141 138-143	1151	171 166-176	1/1
1.00	8:46	1:05	8:38	140 139-142	1210	171 164-174	0/1
1.13	9:49	1:03	8:25	135 129-141	1136	173 170-176	0/0
1.25	10:47	58	7:42	143 142-144	1100	173 170-176	1/1
1.38	11:49	1:03	8:20	144 143-146	1201	173 172-178	1/1
1.50	12:47	58	7:42	150 146-153	1156	175 170-180	1/0
1.63	13:44	57	7:38	150 147-152	1145	174 170-180	0/1
1.75	14:44	59	7:54	146 143-151	1154	173 168-174	1/3
1.88	15:47	1:03	8:25	151 148-153	1270	175 170-178	3/0
2.00	16:57	1:10	9:20	151 146-155	1410	171 164-178	1/1
2.13	17:55	58	7:42	149 147-150	1148	172 164-178	0/2
2.25	18:50	55	7:20	149 145-151	1093	171 166-174	1/0
2.38	19:52	1:02	8:18	148 147-150	1227	172 168-174	1/1
2.50	20:49	58	7:40	146 143-149	1120	171 168-174	1/0
2.63	21:47	58	7:41	145 144-146	1115	172 168-180	3/0
2.75	22:53	1:06	8:49	146 145-148	1288	173 172-174	2/2
2.88	23:50	57	7:33	150 149-152	1131	173 170-176	1/0
3.00	24:47	58	7:41	150 149-153	1153	176 170-182	1/1
3.13	25:45	58	7:41	150 149-153	1152	173 170-176	0/1
3.25	26:42	57	7:38	150 149-151	1146	174 170-182	0/1
3.38	27:33	50	6:44	150 148-152	1009	172 170-174	1/1
3.50	28:33	1:00	8:03	149 145-151	1201	172 164-178	2/0
3.63	29:31	58	7:42	149 146-152	1148	173 168-178	3/0
3.75	30:32	1:01	8:10	148 144-150	1208	172 170-178	3/1
3.76	30:38	6	9:39	143 143-143	1381	174 174-174	0/0

Heart

142/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 10m, Flat prediction 30:14

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (182 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	172	3.8	30:14	8:02
Walk	1.3	121	0	24	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:06	45.80%	More
800m	3:42	7:27	51.00%	More
1km	4:38	7:27	53.19%	More
Mile	7:38	7:38	54.90%	More
5k	24:43	7:57	57.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:26	7:26	56.43
5km	24:42	7:57	57.77
5M	40:54	8:11	56.75
10km	51:30	8:17	56.26
10M	1:25:16	8:32	56.14
Half	1:53:32	8:40	55.34
20M	2:57:47	8:53	56.00
Mara	3:56:42	9:02	56.09

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