Wed 8th Jul 2020 at 12:00pm by trackvet

Run > Tempo

breezy

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Time
40:36
Miles
4.04
Min/mi
10:03
Pacing
30%
WAVA
50.84
Stride(cm)
96
Cals
475
Cadence
167
BPM
128
%MHR
74.6
B/mi
1283
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 13:20(13:20/m) 88/134bpm 112cal
2) 1m - 9:08(9:08/m) 139/154bpm 119cal
3) 1m - 9:03(9:03/m) 144/159bpm 121cal
4) 1m - 8:45(8:45/m) 149/160bpm 119cal
5) 0.04m - 19(7:57/m) 157/158bpm 4cal

steady, rather than flat-out effort, felt pretty good most of the way. Calves a bit tight in parts but happy, especially with the sub-9:00 last mile

13:20 9:08 9:03 8:45 19

Pace

20%

42%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:50	1:50	14:41	78 70-82	1145	128 120-132
0.25	3:41	1:50	14:44	79 70-86	1164	128 122-132
0.38	5:39	1:59	15:51	75 71-82	1188	129 124-132
0.50	7:36	1:56	15:29	76 71-80	1177	129 126-130
0.63	9:30	1:54	15:13	80 77-85	1217	129 126-132
0.75	10:53	1:24	11:10	93 76-116	1039	157 126-174
0.88	12:08	1:14	9:54	126 119-133	1248	171 170-174
1.00	13:20	1:12	9:38	130 126-134	1252	172 170-174
1.13	18:10	4:50 +3:53	38:39	116 84-135	4483	174 114-186
1.25	19:28	1:18	10:25	137 132-146	1426	176 174-180
1.38	20:32	1:04	8:30	137 135-142	1164	176 176-178
1.50	21:41	1:09	9:15	140 138-142	1296	177 176-180
1.63	22:51	1:10	9:17	143 140-146	1327	176 176-178
1.75	24:01	1:10	9:19	146 140-154	1361	177 176-180
1.88	25:11	1:11	9:25	144 141-148	1355	176 174-178
2.00	26:21	1:10	9:18	146 144-149	1357	176 174-178
2.13	28:13	1:52 +51	14:56	131 116-148	1957	180 176-186
2.25	29:20	1:07	8:54	142 137-146	1263	179 176-184
2.38	30:24	1:04	8:35	142 140-147	1220	179 176-182
2.50	31:34	1:10	9:17	147 144-150	1364	178 176-182
2.63	32:43	1:09	9:11	151 138-159	1387	178 176-180
2.75	33:53	1:10	9:23	144 138-153	1352	178 176-182
2.88	35:05	1:12	9:36	151 144-155	1449	177 176-180
3.00	36:15	1:11	9:24	145 140-148	1364	176 174-180
3.13	38:14	1:58 +1:00	15:46	130 118-143	2050	176 108-190
3.25	39:25	1:11	9:29	146 139-149	1386	181 178-184
3.38	40:32	1:07	8:58	151 146-154	1355	178 176-182
3.50	41:38	1:06	8:49	150 146-152	1321	178 174-184
3.63	42:42	1:03	8:26	151 146-153	1274	179 176-182
3.75	43:50	1:08	9:05	153 148-158	1390	180 178-182
3.88	44:55	1:06	8:45	152 147-159	1330	178 176-180
4.00	46:00	1:05	8:39	159 157-160	1376	181 178-184
4.04	46:20	20	8:08	157 157-157	1276	178 176-180

Heart

128/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

167 (190 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.9	177	3.4	30:14	9:12
Walk	32.3	127	0.7	15:14	22:55
Still	0.0	-	-	1	-
Pause	1.8	-	-	51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:27	41.70%	More
800m	4:18	8:39	48.55%	More
1km	5:22	8:38	50.74%	More
Mile	9:03	9:03	51.00%	More
5k	33:36	10:49	46.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:15	9:15	49.93
5km	30:44	9:54	51.20
5M	50:54	10:11	50.50
10km	1:04:05	10:19	50.17
10M	1:46:07	10:37	50.17
Half	2:21:17	10:47	49.52
20M	3:41:14	11:04	50.12
Mara	4:54:33	11:15	50.19

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