Sat 30th May 2020 at 9:00am by Colin Cook

Run > General

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Time
4:06:16
Miles
9.00
Min/mi
27:22
Pacing
23%
WAVA
19.72
Stride(cm)
51
Cals
962
Cadence
116
BPM
80
%MHR
46.9
B/mi
2193
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 21:04(21:04/m) 98/126bpm 151cal 2.85/3.34mph
2) 1m - 19:28(19:28/m) 89/95bpm 87cal 3.08/3.49mph
3) 1m - 19:48(19:48/m) 82/95bpm 71cal 3.03/3.38mph
4) 1m - 52:44(52:44/m) 70/99bpm 150cal 1.14/3.49mph
5) 1m - 23:59(23:59/m) 78/108bpm 89cal 2.5/3.26mph
6) 1m - 30:20(30:20/m) 77/103bpm 109cal 1.98/3.76mph
7) 1m - 28:38(28:38/m) 80/107bpm 114cal 2.1/3.44mph
8) 1m - 22:53(22:53/m) 89/93bpm 106cal 2.62/3.53mph
9) 1m - 27:18(27:18/m) 76/90bpm 85cal 2.2/3.3mph
10) 0m - 4(1:27:33/m) 77/83bpm 0.69/0.71mph

21:04 19:28 19:48 52:44 23:59 30:20 28:38 22:53 27:18 4

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	5:18	5:18	21:14	102 75-126	2165	112 96-126
0.50	10:08	4:50	19:20	99 93-106	1914	119 110-126
0.75	15:07	4:59	19:54	96 90-99	1911	120 104-130
1.00	21:05	5:58	23:51	95 88-101	2265	112 100-128
1.25	26:03	4:58	19:54	90 77-95	1791	118 106-130
1.50	30:57	4:54	19:36	89 85-94	1745	118 104-130
1.75	35:55	4:58	19:51	89 87-92	1766	112 106-118
2.00	40:33	4:38	18:32	87 80-91	1613	119 108-128
2.25	45:34	5:01	20:02	84 80-87	1683	117 100-128
2.50	50:54	5:20	21:22	85 82-95	1816	116 104-124
2.75	55:38	4:44	18:54	81 73-86	1531	118 106-126
3.00	1:00:21	4:43	18:53	78 73-81	1473	122 110-130
3.25	1:20:31	20:10	1:20:40	63 50-79	5082	119 114-126
3.50	1:40:05	19:34	1:18:16	70 54-99	5479	116 108-124
3.75	1:47:34	7:29	29:57	86 67-93	2576	118 102-126
4.00	1:53:05	5:31	22:04	77 52-85	1699	117 108-132
4.25	1:57:56	4:52	19:26	78 72-81	1516	117 108-128
4.50	2:03:47	5:50	23:21	79 61-83	1845	116 106-124
4.75	2:08:44	4:57	19:47	83 72-108	1642	114 102-122
5.00	2:17:04	8:20	33:21	75 56-83	2501	103 88-116
5.25	2:22:47	5:43	22:53	86 78-103	1968	111 34-118
5.50	2:36:41	13:54	55:37	73 54-88	4060	118 34-128
5.75	2:42:28	5:46	23:05	78 67-84	1801	118 110-150
6.00	2:47:25	4:57	19:47	76 74-79	1504	116 108-122
6.25	2:57:48	10:23	41:32	70 51-101	2908	114 106-118
6.50	3:04:10	6:22	25:27	86 82-94	2189	117 102-134
6.75	3:09:56	5:47	23:06	85 82-92	1964	110 96-118
7.00	3:16:02	6:06	24:24	86 61-107	2098	113 92-126
7.25	3:24:48	8:46	35:02	90 72-93	3153	107 80-156
7.50	3:29:34	4:47	19:07	88 81-91	1682	123 116-134
7.75	3:34:20	4:46	19:03	88 85-91	1676	120 110-126
8.00	3:38:55	4:35	18:19	89 87-91	1630	120 116-128
8.25	3:43:58	5:03	20:14	87 77-90	1760	116 104-124
8.50	3:49:03	5:05	20:19	83 78-88	1686	115 100-128
8.75	3:54:14	5:11	20:46	83 77-85	1723	109 98-116
9.00	4:06:12	11:58	47:50	67 49-83	3205	108 98-116
9.00	4:06:18	6	1:31:38	77 75-83	7056	116 116-116

Heart

80/126max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

116 (156 max) Stride Length: 51cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	25.6	121	3.3	1:03:01	18:49
Walk	48.4	112	5.7	1:59:07	21:05
Still	26.0	-	-	1:04:10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	4:23	17:39	20.21%	More
800m	9:11	18:28	23.11%	More
1km	11:22	18:18	24.31%	More
Mile	18:55	18:55	24.84%	More
5k	1:02:50	20:13	25.48%	More
5 miles	2:06:13	25:15	20.74%	More
10k	2:55:06	28:11	18.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	23:59	23:59	19.59
5km	1:19:45	25:40	20.08
5M	2:12:04	26:25	19.82
10km	2:46:17	26:46	19.70
10M	4:35:22	27:32	19.70
Half	6:06:37	27:59	19.45
20M	9:34:07	28:42	19.68
Mara	12:44:23	29:10	19.71

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