Sat 29th Aug 2020 at 3:00pm by The_Saint

Run > Race

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Time
30:10
Miles
4.01
Min/mi
7:31
Pacing
93%
WAVA
65.58
Stride(cm)
115
Cals
424
Cadence
186
BPM
146
%MHR
76.7
B/mi
1096
Asc(m)
101
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:37(7:37/m) 143/149bpm 108cal 7.87/8.33mph
2) 1m - 7:32(7:32/m) 147/155bpm 109cal 7.97/8.56mph
3) 1m - 7:30(7:30/m) 145/155bpm 103cal 8/9.08mph
4) 1m - 7:29(7:29/m) 148/163bpm 104cal 8.02/9.14mph
5) 0.01m - 1(4:13/m) 155/155bpm 14.24/9.18mph

7:37 7:32 7:30 7:29 1

Pin Map

0mi in 0

Pace

28%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	54	54	7:15	130 97-144	943	180 164-184	2/2
0.25	1:52	58	7:40	140 135-145	1074	185 180-186	1/1
0.38	2:50	58	7:41	143 138-147	1099	187 184-188	2/1
0.50	3:48	58	7:46	146 142-148	1134	189 188-190	2/2
0.63	4:45	57	7:36	144 141-147	1095	189 188-192	3/3
0.75	5:42	57	7:33	145 142-147	1095	189 186-190	4/5
0.88	6:41	59	7:53	146 142-149	1151	188 186-190	1/1
1.00	7:37	56	7:31	147 144-149	1104	188 186-190	1/1
1.13	8:34	57	7:40	149 147-152	1142	188 186-190	3/2
1.25	9:33	59	7:48	151 149-154	1179	188 186-190	8/1
1.38	10:28	55	7:23	146 141-150	1079	187 184-188	9/5
1.50	11:24	56	7:26	145 142-148	1078	188 186-190	0/7
1.63	12:21	56	7:31	147 144-151	1105	187 184-190	3/2
1.75	13:18	58	7:42	142 138-145	1093	187 184-188	7/1
1.88	14:15	57	7:38	146 142-155	1114	186 184-188	1/7
2.00	15:09	53	7:08	152 148-154	1083	186 184-188	4/7
2.13	16:10	1:02	8:12	148 144-151	1214	185 178-188	2/2
2.25	17:06	55	7:21	142 140-147	1043	187 184-188	8/0
2.38	18:01	55	7:22	145 142-148	1068	186 184-188	0/5
2.50	18:55	54	7:12	149 144-152	1072	187 184-190	0/5
2.63	19:56	1:01	8:11	143 137-148	1170	186 184-188	4/0
2.75	20:50	54	7:11	141 138-143	1013	185 182-188	9/9
2.88	21:45	55	7:23	150 140-155	1107	186 184-188	1/6
3.00	22:39	54	7:10	143 140-148	1024	187 184-188	3/3
3.13	23:35	56	7:25	144 141-146	1068	187 184-190	1/3
3.25	24:32	57	7:35	143 139-146	1085	185 184-186	1/1
3.38	25:29	57	7:36	142 140-145	1079	186 184-186	3/1
3.50	26:30	1:01	8:10	146 143-149	1193	185 182-186	1/2
3.63	27:25	55	7:23	146 144-149	1079	185 182-186	2/0
3.75	28:24	59	7:52	150 147-153	1181	185 182-188	0/3
3.88	29:21	57	7:33	156 150-163	1177	185 180-190	5/3
4.00	30:08	47	6:15	155 149-160	970	184 178-188	3/4
4.01	30:10	2	6:06	155 155-155	946	175 174-176	0/0

Heart

146/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 101m, Range 16m, Flat prediction 30:10

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

186 (192 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	186	4	30:10	7:32
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:52	49.99%	More
800m	3:36	7:14	56.20%	More
1km	4:33	7:19	57.86%	More
Mile	7:23	7:23	60.54%	More
5k	23:18	7:30	65.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:43	6:43	66.52
5km	22:53	7:22	66.49
5M	38:18	7:40	64.80
10km	48:27	7:48	64.02
10M	1:21:03	8:06	63.32
Half	1:48:33	8:17	62.11
20M	2:51:33	8:35	62.28
Mara	3:49:44	8:46	62.01

Bespoke Fields

Amend your bespoke fields

Fetch Miles

7:33	Cardiff parkrun last mile
7:30	CPR

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Aerobic Training Effect	2.8
HR Recovery	67
VO2Max	55
Anaerobic TE	0.2