Tue 5th May 2020 at 5:00pm by drdavidlewis

Run > General

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Time
28:00
Miles
4.01
Min/mi
6:59
Pacing
74%
WAVA
68.90
Stride(cm)
120
Cals
353
Cadence
193
BPM
145
%MHR
84.6
B/mi
1010
Surface
Road

Notes & Comments

Split Summary
===
1) 0.09m - 30(5:47/m) 109/124bpm 4cal 10.37/0mph
2) 0.09m - 30(5:52/m) 136/143bpm 6cal 10.22/0mph
3) 0.08m - 30(6:03/m) 142/143bpm 6cal 9.93/0mph
4) 0.08m - 30(6:34/m) 145/147bpm 6cal 9.14/0mph
5) 0.07m - 30(6:44/m) 145/146bpm 6cal 8.92/0mph
6) 0.09m - 30(5:39/m) 144/146bpm 6cal 10.63/0mph
7) 0.06m - 30(8:42/m) 141/145bpm 6cal 6.9/0mph
8) 0.08m - 30(6:26/m) 137/142bpm 6cal 9.31/0mph
9) 0.08m - 30(6:24/m) 146/148bpm 6cal 9.38/0mph
10) 0.08m - 30(6:34/m) 148/151bpm 7cal 9.13/0mph
11) 0.08m - 30(6:17/m) 149/150bpm 7cal 9.55/0mph
12) 0.05m - 30(10:34/m) 147/150bpm 6cal 5.68/0mph
13) 0.05m - 30(10:25/m) 134/141bpm 6cal 5.76/0mph
14) 0.09m - 30(5:21/m) 127/144bpm 5cal 11.23/0mph
15) 0.09m - 30(5:43/m) 152/159bpm 7cal 10.48/0mph
16) 0.05m - 30(10:25/m) 158/161bpm 7cal 5.76/0mph
17) 0.04m - 30(11:47/m) 151/155bpm 7cal 5.09/0mph
18) 0.05m - 30(10:00/m) 132/140bpm 6cal 6/0mph
19) 0.05m - 30(9:59/m) 125/128bpm 5cal 6.01/0mph
20) 0.08m - 30(5:58/m) 126/137bpm 5cal 10.07/0mph
21) 0.08m - 30(6:00/m) 142/148bpm 6cal 10/0mph
22) 0.09m - 30(5:48/m) 149/153bpm 7cal 10.33/0mph
23) 0.08m - 30(6:05/m) 149/151bpm 7cal 9.85/0mph
24) 0.08m - 30(6:34/m) 150/152bpm 7cal 9.14/0mph
25) 0.09m - 30(5:45/m) 151/152bpm 7cal 10.43/0mph
26) 0.06m - 30(8:25/m) 151/154bpm 7cal 7.13/0mph
27) 0.05m - 30(10:04/m) 134/148bpm 6cal 5.96/0mph
28) 0.08m - 30(6:01/m) 132/144bpm 5cal 9.97/0mph
29) 0.09m - 30(5:43/m) 146/149bpm 6cal 10.49/0mph
30) 0.08m - 30(6:02/m) 146/150bpm 6cal 9.96/0mph
31) 0.09m - 30(5:40/m) 153/155bpm 7cal 10.59/0mph
32) 0.04m - 30(12:06/m) 155/157bpm 7cal 4.96/0mph
33) 0.05m - 30(10:35/m) 147/153bpm 7cal 5.67/0mph
34) 0.09m - 30(5:38/m) 134/147bpm 6cal 10.65/0mph
35) 0.09m - 30(5:25/m) 149/151bpm 7cal 11.07/0mph
36) 0.04m - 30(12:01/m) 150/152bpm 7cal 5/0mph
37) 0.05m - 30(10:44/m) 152/154bpm 7cal 5.59/0mph
38) 0.05m - 30(10:46/m) 142/150bpm 6cal 5.57/0mph
39) 0.05m - 30(9:39/m) 131/133bpm 5cal 6.22/0mph
40) 0.06m - 30(8:47/m) 125/128bpm 5cal 6.83/0mph
41) 0.09m - 30(5:26/m) 124/131bpm 4cal 11.03/0mph
42) 0.09m - 30(5:33/m) 141/155bpm 6cal 10.82/0mph
43) 0.09m - 30(5:50/m) 150/154bpm 7cal 10.28/0mph
44) 0.09m - 30(5:51/m) 157/163bpm 7cal 10.26/0mph
45) 0.09m - 30(5:20/m) 158/163bpm 7cal 11.25/0mph
46) 0.08m - 30(5:54/m) 160/162bpm 7cal 10.16/0mph
47) 0.04m - 30(11:26/m) 161/164bpm 7cal 5.25/0mph
48) 0.05m - 30(10:42/m) 149/158bpm 7cal 5.61/0mph
49) 0.09m - 30(5:35/m) 145/148bpm 6cal 10.74/0mph
50) 0.09m - 30(5:33/m) 152/156bpm 7cal 10.82/0mph
51) 0.08m - 30(6:30/m) 156/161bpm 7cal 9.23/0mph
52) 0.08m - 30(6:05/m) 159/160bpm 7cal 9.87/0mph
53) 0.04m - 30(12:49/m) 161/165bpm 7cal 4.68/0mph
54) 0.04m - 30(11:20/m) 146/154bpm 6cal 5.3/0mph
55) 0.09m - 30(5:43/m) 145/147bpm 6cal 10.51/0mph
56) 0.08m - 30(6:07/m) 156/161bpm 7cal 9.8/0mph

30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30

Pace

19%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	44	44	5:48	116 91-137	674	202 198-206
0.25	1:29	45	6:00	141 138-143	847	201 200-204
0.38	2:19	50	6:42	145 142-147	971	199 196-204
0.50	3:03	44	5:53	145 143-146	852	199 198-200
0.63	3:59	56	7:27	139 134-144	1035	188 170-206
0.75	4:47	49	6:30	146 142-150	948	202 198-208
0.88	5:38	50	6:43	149 146-151	1002	198 182-204
1.00	6:44	1:06	8:47	136 121-149	1195	177 168-210
1.13	7:25	42	5:33	143 121-159	794	210 210-210
1.25	8:43	1:17	10:17	151 132-161	1553	176 168-210
1.38	9:47	1:04	8:33	126 122-132	1078	179 172-198
1.50	10:31	45	5:57	139 126-148	827	203 198-204
1.63	11:16	44	5:54	149 147-153	880	204 200-206
1.75	12:03	48	6:22	150 147-152	955	206 204-208
1.88	12:54	50	6:43	151 149-154	1014	192 168-206
2.00	13:52	59	7:49	134 129-150	1048	183 168-208
2.13	14:37	44	5:54	145 133-149	855	208 206-210
2.25	15:20	44	5:49	149 142-154	867	207 204-208
2.38	16:33	1:12	9:39	150 131-157	1448	177 162-208
2.50	17:15	42	5:36	139 126-150	778	202 176-206
2.63	18:23	1:08	9:05	151 148-154	1371	180 164-204
2.75	19:39	1:16	10:09	136 127-150	1381	174 172-178
2.88	20:27	48	6:27	123 119-129	793	190 172-208
3.00	21:09	42	5:36	143 130-155	800	208 206-210
3.13	21:53	44	5:53	153 148-159	901	208 206-210
3.25	22:34	40	5:23	159 156-163	856	208 206-210
3.38	23:36	1:02	8:18	160 152-164	1328	187 164-210
3.50	24:29	53	7:03	146 143-151	1029	190 170-210
3.63	25:13	44	5:52	153 148-156	897	207 192-210
3.75	25:59	46	6:11	158 155-161	977	205 192-210
3.88	27:13	1:14	9:50	152 141-165	1495	174 160-208
4.00	27:58	45	6:03	152 146-161	920	206 190-208
4.00	28:00	2	6:01	158 158-158	951	194 194-194

Heart

145/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

193 (210 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	192	4	28:00	7:00
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:31	61.06%	More
800m	2:47	5:36	70.74%	More
1km	3:48	6:07	67.59%	More
Mile	6:20	6:20	68.92%	More
5k	21:44	7:00	68.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	69.23
5km	21:17	6:51	69.75
5M	35:29	7:06	68.17
10km	44:48	7:13	67.45
10M	1:14:41	7:28	66.91
Half	1:39:48	7:37	65.75
20M	2:37:10	7:52	66.16
Mara	3:30:02	8:01	66.02

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