Thu 12th Mar 2020 at 6:00pm by wookie

Run > General

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Time
40:44
Miles
4.50
Min/mi
9:03
Pacing
90%
WAVA
54.24
Stride(cm)
113
Cals
637
Cadence
157
BPM
154
%MHR
91.6
B/mi
1394
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:24(9:24/m) 139/160bpm 134cal 6.38/7.95mph
2) 0.63m - 5:36(8:51/m) 154/161bpm 89cal 6.78/7.14mph
3) 0.06m - 30(7:57/m) 158/162bpm 8cal 7.55/7.31mph
4) 0.17m - 1:30(8:42/m) 159/162bpm 24cal 6.9/7.37mph
5) 0.07m - 30(7:28/m) 163/165bpm 8cal 8.03/7.97mph
6) 0.18m - 1:30(8:07/m) 159/165bpm 24cal 7.39/8.12mph
7) 0.07m - 30(7:19/m) 164/166bpm 8cal 8.21/8.45mph
8) 0.15m - 1:30(9:42/m) 160/163bpm 24cal 6.19/8.39mph
9) 0.06m - 30(7:57/m) 161/164bpm 8cal 7.54/7.08mph
10) 0.16m - 1:30(9:28/m) 161/166bpm 24cal 6.34/7.24mph
11) 0.07m - 30(6:57/m) 163/164bpm 8cal 8.62/8.12mph
12) 0.17m - 1:30(8:48/m) 163/166bpm 25cal 6.82/8.2mph
13) 1m - 9:42(9:42/m) 158/168bpm 156cal 6.18/6.89mph
14) 0.69m - 6:02(8:42/m) 159/167bpm 97cal 6.89/7.45mph

9:24 5:36 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 9:42 6:02

Pace

12%

58%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:03	1:03	8:28	121 93-139	1023	154 100-164
0.25	2:12	1:09	9:11	137 134-140	1258	159 156-162
0.38	3:19	1:07	8:52	137 136-139	1215	159 156-162
0.50	4:32	1:13	9:42	139 137-143	1349	159 154-166
0.63	5:42	1:10	9:23	140 138-144	1313	159 154-164
0.75	6:53	1:11	9:32	141 130-147	1343	157 152-162
0.88	8:15	1:21	10:51	148 140-160	1605	154 150-158
1.00	9:24	1:09	9:12	150 147-156	1379	157 154-162
1.13	10:32	1:08	9:03	155 152-161	1402	156 148-160
1.25	11:41	1:09	9:15	152 151-153	1405	157 154-160
1.38	12:43	1:02	8:15	152 150-154	1255	158 156-162
1.50	13:48	1:05	8:39	153 150-156	1324	157 154-160
1.63	14:55	1:08	9:01	156 152-160	1407	156 154-160
1.75	15:57	1:01	8:10	159 154-162	1299	159 152-168
1.88	17:03	1:06	8:47	159 156-162	1397	156 154-162
2.00	18:01	59	7:49	162 159-165	1267	162 154-168
2.13	19:01	1:00	8:00	157 155-162	1255	157 154-162
2.25	20:02	1:01	8:11	163 159-166	1333	162 154-170
2.38	21:15	1:13	9:41	159 155-161	1540	155 148-164
2.50	22:22	1:07	8:57	160 153-166	1432	158 152-164
2.63	23:24	1:02	8:18	163 161-165	1352	160 154-174
2.75	24:29	1:04	8:36	164 161-166	1410	159 154-172
2.88	25:37	1:08	9:02	163 162-164	1473	156 152-160
3.00	26:44	1:07	8:57	165 163-168	1478	156 154-160
3.13	27:55	1:11	9:31	164 162-167	1562	154 152-158
3.25	29:16	1:20	10:43	159 147-165	1703	151 146-154
3.38	30:28	1:12	9:37	154 150-158	1482	154 148-160
3.50	31:41	1:13	9:41	154 151-157	1492	156 154-158
3.63	32:54	1:13	9:47	154 151-162	1506	154 146-162
3.75	34:08	1:14	9:53	156 151-162	1543	155 152-160
3.88	35:19	1:10	9:24	154 152-156	1447	154 152-158
4.00	36:26	1:08	9:01	156 153-159	1407	156 152-160
4.13	37:31	1:05	8:38	160 157-167	1380	158 156-162
4.25	38:37	1:06	8:46	162 158-164	1420	159 156-162
4.38	39:42	1:05	8:41	160 158-163	1391	158 154-162
4.50	40:44	1:02	8:23	159 148-164	1333	156 154-160

Heart

154/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

157 (174 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	156	4.4	39:59	9:02
Walk	1.8	143	0.1	45	10:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	43.91%	More
800m	4:00	8:04	50.02%	More
1km	5:03	8:08	51.72%	More
Mile	8:20	8:20	53.13%	More
5k	27:45	8:56	54.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	53.61
5km	27:30	8:51	54.87
5M	45:33	9:07	54.02
10km	57:21	9:14	53.61
10M	1:34:58	9:30	53.56
Half	2:06:26	9:39	52.84
20M	3:17:59	9:54	53.47
Mara	4:23:36	10:04	53.55

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