Thu 9th Jul 2020 at 9:00am by RFJ

Run > General

Follow User
0 👍

Time
41:56
Miles
4.25
Min/mi
9:52
Pacing
90%
WAVA
48.47
Stride(cm)
92
Cadence
178
BPM
154
%MHR
90.3
B/mi
1523
Asc(m)
54
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 10:27(10:28/m) 146/158bpm 88/92rpm 5.74/7.21mph
2) 1m - 9:43(9:44/m) 152/159bpm 88/92rpm 6.16/7.58mph
3) 1m - 9:44(9:45/m) 158/162bpm 89/92rpm 6.15/7.4mph
4) 1m - 9:25(9:26/m) 159/164bpm 91/94rpm 6.36/9.44mph

nice run at Coate water

10:27 9:43 9:44 9:25

Pace

40%

44%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:47	130 106-145	1401	175 86-182	1/3
0.25	2:45	1:24	11:12	151 144-158	1692	174 170-178	2/2
0.38	3:57	1:13	9:40	145 139-148	1402	174 170-178	1/3
0.50	5:12	1:14	9:54	146 144-147	1446	175 170-178	1/2
0.63	6:38	1:27	11:33	148 147-149	1710	176 174-178	1/0
0.75	7:53	1:15	10:01	151 148-153	1513	177 174-178	1/0
0.88	9:06	1:12	9:39	152 151-153	1466	177 174-184	1/1
1.00	10:27	1:21	10:47	151 148-152	1628	174 170-178	3/1
1.13	11:43	1:16	10:12	150 148-152	1529	175 174-178	1/3
1.25	12:57	1:14	9:53	150 148-152	1483	176 174-178	1/0
1.38	14:07	1:10	9:18	154 152-156	1433	176 174-178	3/0
1.50	15:15	1:08	9:05	153 150-154	1391	176 174-178	0/2
1.63	16:24	1:09	9:09	148 146-152	1354	176 174-178	0/2
1.75	17:39	1:15	10:04	152 150-153	1530	176 174-178	1/3
1.88	18:56	1:16	10:12	154 152-157	1570	178 174-184	1/1
2.00	20:10	1:14	9:54	157 155-159	1555	178 174-180	2/2
2.13	21:22	1:12	9:37	156 155-158	1500	178 176-178	2/0
2.25	22:34	1:11	9:31	157 156-158	1493	176 174-178	1/1
2.38	23:46	1:12	9:36	156 156-157	1499	178 176-178	1/1
2.50	25:01	1:15	10:02	158 157-160	1586	179 176-184	3/1
2.63	26:18	1:17	10:16	159 157-161	1632	178 174-184	2/2
2.75	27:32	1:14	9:54	159 158-161	1574	180 174-184	1/3
2.88	28:44	1:12	9:36	161 159-162	1545	179 174-184	0/1
3.00	29:55	1:11	9:26	158 157-159	1490	180 174-184	1/1
3.13	31:08	1:13	9:46	160 157-164	1562	182 180-188	5/1
3.25	32:20	1:12	9:38	161 158-164	1550	180 180-184	1/3
3.38	33:26	1:06	8:46	158 156-159	1385	180 176-184	3/1
3.50	34:38	1:12	9:36	158 156-159	1517	181 180-184	0/4
3.63	35:46	1:08	9:04	160 158-161	1450	182 180-186	0/3
3.75	36:50	1:04	8:30	157 155-161	1336	181 180-184	0/2
3.88	38:06	1:16	10:10	157 155-158	1596	181 176-184	3/1
4.00	39:21	1:15	9:57	159 157-161	1582	182 180-188	5/0
4.13	40:39	1:18	10:25	164 161-166	1708	182 174-186	2/2
4.25	41:52	1:14	9:48	162 156-165	1589	177 164-188	1/2
4.25	41:55	3	13:17	156 155-156	2071	170 170-170	0/0

Heart

154/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 12m, Flat prediction 41:56

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

178 (188 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	177	4.3	41:54	9:51
Walk	0.0	86	0	1	15:48

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:37	38.82%	More
800m	4:28	8:59	43.76%	More
1km	5:39	9:05	45.09%	More
Mile	9:14	9:14	46.82%	More
5k	29:51	9:36	49.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:03	9:03	47.81
5km	30:05	9:41	48.95
5M	49:49	9:58	48.15
10km	1:02:43	10:06	47.77
10M	1:43:52	10:23	47.69
Half	2:18:17	10:33	47.04
20M	3:36:33	10:50	47.59
Mara	4:48:19	11:00	47.67

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry