Sat 1st Aug 2020 at 9:00am by grant mac

Run > General

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Time
4:25:55
Miles
29.55
Min/mi
9:00
Pacing
45%
WAVA
55.01
Stride(cm)
100
Cals
2710
Cadence
178
BPM
135
%MHR
75.1
B/mi
1217
Surface
Road

Notes & Comments

Split Summary
===
1) 18.82km - 1:48:32(5:46/km) 132/154bpm 1172cal
2) 7.91km - 35:01(4:25/km) 151/162bpm 521cal
3) 20.82km - 2:02:22(5:53/km) 135/156bpm 1017cal

1:48:32 35:01 2:02:22

Pace

92%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:43	8:43	8:43	130 79-152	1134	175 104-184
2.00	18:41	9:57	9:57	138 125-149	1374	174 154-196
3.00	33:15	14:34 +4:54	14:34	130 96-152	1894	174 118-248
4.00	43:26	10:11	10:11	137 114-154	1395	172 152-190
5.00	52:50	9:24 +5	9:24	132 104-142	1241	179 170-186
6.00	1:01:29	8:39	8:39	132 124-140	1141	180 166-190
7.00	1:11:54	10:25 +18	10:25	126 108-141	1312	172 90-196
8.00	1:20:55	9:01	9:01	132 120-150	1191	176 160-194
9.00	1:30:19	9:24	9:24	132 118-146	1242	177 112-192
10.00	1:38:34	8:15	8:15	130 117-143	1073	182 170-188
11.00	1:47:39	9:04	9:04	133 117-146	1207	179 170-186
12.00	1:58:23	10:44 +2:45	10:44	129 97-135	1385	185 154-198
13.00	2:05:04	6:41	6:41	144 131-152	963	196 190-202
14.00	2:11:45	6:41	6:41	151 144-154	1008	199 194-204
15.00	2:18:30	6:45	6:45	152 145-155	1027	199 194-202
16.00	2:25:50	7:20	7:20	155 152-162	1136	196 182-206
17.00	2:35:20	9:30	9:30	153 133-161	1452	181 170-194
18.00	2:43:55	8:36	8:36	130 118-143	1117	180 170-188
19.00	2:52:46	8:50 +19	8:50	125 113-136	1105	178 110-188
20.00	3:01:10	8:24	8:24	132 123-138	1109	184 172-188
21.00	3:10:05	8:55	8:55	136 127-141	1214	182 172-188
22.00	3:22:44	12:39	12:39	139 120-149	1757	160 82-180
23.00	3:35:10	12:26	12:26	143 129-150	1778	159 106-244
24.00	3:44:26	9:16	9:16	132 123-144	1224	177 112-188
25.00	3:55:54	11:27 +1:59	11:27	138 112-148	1581	175 166-182
26.00	4:03:56	8:02	8:02	126 120-134	1013	180 90-190
27.00	4:12:48	8:52	8:52	131 116-141	1161	178 116-188
28.00	4:21:57	9:09	9:09	137 127-141	1254	179 170-184
29.00	4:34:17	12:20 +2:55	12:20	136 112-147	1677	177 120-242
29.55	4:39:09	4:52	8:55	136 130-139	1212	180 172-184

Heart

135/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

178 (248 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.3	179	29.3	4:19:54	9:07
Walk	4.2	116	0.3	12:00	46:27
Still	0.1	-	-	16	-
Pause	2.4	-	-	6:59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:54	52.92%	More
800m	3:03	6:08	58.75%	More
1km	3:58	6:23	58.89%	More
Mile	6:25	6:25	62.43%	More
5k	20:37	6:38	66.11%	More
5 miles	35:45	7:09	61.92%	More
10k	46:27	7:29	59.45%	More
10 miles	1:20:24	8:02	56.68%	More
Half	1:48:59	8:19	55.28%	More
20 miles	2:59:55	9:00	52.65%	More
Mara	4:01:42	9:14	52.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:53	6:53	58.26
5km	23:23	7:32	58.30
5M	39:04	7:49	56.67
10km	49:24	7:57	55.90
10M	1:22:34	8:15	55.20
Half	1:50:30	8:26	54.11
20M	2:54:29	8:43	54.29
Mara	3:53:32	8:55	54.09

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