Wed 4th Mar 2020 at 8:00am by mikeharrison

Run > General

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Time
45:05
Miles
4.36
Min/mi
10:20
Pacing
90%
WAVA
45.12
Stride(cm)
100
Cals
542
Cadence
156
BPM
123
%MHR
71.8
B/mi
1270
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:49(6:49/km) 104/117bpm 72cal 8.8/10.25kmph
2) 1km - 6:38(6:38/km) 118/129bpm 80cal 9.05/10.52kmph
3) 1km - 6:17(6:17/km) 123/133bpm 76cal 9.56/10.08kmph
4) 1km - 6:27(6:27/km) 124/137bpm 78cal 9.3/10.38kmph
5) 1km - 6:10(6:10/km) 131/138bpm 80cal 9.73/10.98kmph
6) 1km - 6:18(6:18/km) 129/135bpm 77cal 9.53/10.71kmph
7) 1km - 6:25(6:25/km) 133/142bpm 79cal 9.35/10.25kmph
8) 0.01km - 2(4:10/km) 131/131bpm 14.43/9.54kmph

6:49 6:38 6:17 6:27 6:10 6:18 6:25 2

Pace

39%

46%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:40	1:40	13:20	109 86-117	1453	148 100-154
0.25	3:05	1:25	11:20	103 95-112	1167	153 150-156
0.38	4:19	1:15	9:56	97 95-100	964	156 154-158
0.50	5:35	1:16	10:08	104 100-108	1054	159 158-162
0.63	6:50	1:14	9:54	108 102-114	1069	160 158-162
0.75	8:17	1:27	11:36	117 112-120	1357	157 146-160
0.88	9:32	1:15	10:02	110 106-114	1103	160 158-160
1.00	10:47	1:15	10:00	119 114-121	1190	159 152-160
1.13	12:03	1:16	10:05	120 118-123	1210	158 152-162
1.25	13:30	1:28	11:41	125 119-129	1461	152 146-156
1.38	14:47	1:17	10:18	125 120-130	1287	156 154-158
1.50	16:03	1:15	10:01	126 118-133	1263	155 150-160
1.63	17:16	1:14	9:49	116 114-120	1139	157 156-158
1.75	18:33	1:17	10:15	123 120-128	1261	158 156-162
1.88	19:50	1:16	10:11	126 123-128	1284	158 156-160
2.00	21:05	1:15	10:02	122 118-130	1224	154 148-160
2.13	22:38	1:33	12:25	117 112-125	1452	142 112-158
2.25	23:53	1:15	9:59	132 127-137	1319	159 156-162
2.38	25:04	1:12	9:32	124 120-133	1183	160 156-162
2.50	26:17	1:13	9:41	125 121-127	1211	158 156-160
2.63	27:35	1:18	10:23	130 125-134	1350	159 152-168
2.75	28:50	1:15	9:59	130 124-136	1298	156 152-162
2.88	30:08	1:18	10:25	134 131-137	1395	157 154-160
3.00	31:20	1:12	9:36	131 128-135	1258	157 156-162
3.13	32:32	1:12	9:36	129 128-132	1238	159 156-160
3.25	33:48	1:16	10:08	131 128-135	1326	158 154-160
3.38	35:05	1:17	10:16	126 124-129	1294	157 154-160
3.50	36:15	1:10	9:19	129 126-132	1203	160 158-162
3.63	37:42	1:27	11:35	128 125-131	1482	156 152-158
3.75	38:53	1:11	9:29	130 127-132	1232	158 156-160
3.88	40:09	1:16	10:09	130 122-138	1319	155 150-162
4.00	41:26	1:17	10:14	131 125-139	1342	158 156-160
4.13	42:45	1:19	10:31	134 126-140	1410	155 150-160
4.25	44:05	1:21	10:46	138 135-142	1485	155 152-160
4.35	45:05	1:00	9:38	131 128-134	1261	156 154-158

Heart

123/142max

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BPM
WHR
MHR
Bands
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Cadence

156 (168 max) Stride Length: 100cm Run: 98.5% Walk: 1.5%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:32	34.38%	More
800m	4:50	9:43	39.43%	More
1km	6:04	9:45	40.96%	More
Mile	9:53	9:53	42.76%	More
5k	31:36	10:10	45.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:28	9:28	44.65
5km	31:29	10:08	45.68
5M	52:08	10:26	44.89
10km	1:05:38	10:34	44.51
10M	1:48:41	10:52	44.42
Half	2:24:42	11:03	43.80
20M	3:46:36	11:20	44.32
Mara	5:01:41	11:31	44.39

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