Mon 11th Jan 2021 at 9:00pm by gambrinus

Run > General

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Time
46:03
Miles
4.00
Min/mi
11:31
Pacing
90%
WAVA
36.34
Stride(cm)
85
Cals
616
Cadence
164
BPM
130
%MHR
75.9
B/mi
1495
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 7:28(7:28/km) 121/133bpm 95cal 8.04/9.57kmph
2) 1km - 7:05(7:05/km) 128/134bpm 88cal 8.48/9.91kmph
3) 1km - 7:04(7:04/km) 130/137bpm 98cal 8.49/9.34kmph
4) 1km - 7:34(7:34/km) 130/137bpm 96cal 7.92/9.41kmph
5) 1km - 6:52(6:52/km) 134/139bpm 95cal 8.73/9.24kmph
6) 1km - 6:52(6:52/km) 139/143bpm 100cal 8.74/10.38kmph
7) 0.44km - 3:08(7:05/km) 137/141bpm 44cal 8.47/9.1kmph

7:28 7:05 7:04 7:34 6:52 6:52 3:08

Pace

54%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:40	1:40	13:18	116 83-132	1542	167 162-172
0.25	3:04	1:24	11:13	117 109-129	1312	162 158-166
0.38	4:30	1:26	11:30	113 110-119	1299	163 160-164
0.50	6:07	1:36	12:52	126 122-129	1621	163 160-166
0.63	7:29	1:23	11:01	128 125-130	1411	165 162-168
0.75	8:47	1:17	10:20	128 126-131	1322	166 164-168
0.88	10:12	1:25	11:21	130 126-133	1476	164 162-168
1.00	11:41	1:29	11:56	127 123-131	1515	163 160-164
1.13	13:08	1:27	11:36	127 125-132	1472	163 162-164
1.25	14:35	1:27	11:34	128 125-134	1481	163 160-168
1.38	16:00	1:25	11:20	127 124-130	1439	163 160-166
1.50	17:26	1:26	11:27	127 125-129	1454	163 162-164
1.63	18:48	1:22	10:55	131 126-137	1429	164 162-168
1.75	20:14	1:26	11:31	133 130-136	1532	163 162-164
1.88	21:44	1:30	12:02	132 130-135	1588	163 158-166
2.00	23:11	1:27	11:37	130 129-131	1511	163 162-166
2.13	24:37	1:26	11:26	131 127-134	1498	162 158-166
2.25	26:02	1:25	11:16	133 131-136	1499	163 156-164
2.38	27:28	1:26	11:28	131 130-133	1503	163 160-164
2.50	29:18	1:51	14:45	127 119-133	1874	162 160-166
2.63	30:41	1:22	10:59	133 128-136	1460	165 160-168
2.75	32:05	1:24	11:15	131 128-136	1473	162 160-164
2.88	33:28	1:23	11:02	135 132-138	1491	164 160-166
3.00	34:51	1:23	11:01	133 131-134	1464	163 162-166
3.13	36:15	1:24	11:13	137 136-139	1536	165 162-168
3.25	37:38	1:23	11:03	138 136-142	1526	164 160-166
3.38	39:00	1:23	11:02	139 137-142	1534	163 162-166
3.50	40:20	1:20	10:36	139 136-141	1474	164 162-168
3.63	41:45	1:25	11:17	139 136-141	1569	164 162-166
3.75	43:09	1:24	11:12	139 136-141	1558	165 160-168
3.88	44:30	1:22	10:54	139 137-141	1515	164 160-166
4.00	46:00	1:30	12:01	134 131-137	1611	161 152-166
4.00	46:02	2	9:33	133 133-133	1269	160 160-160

Heart

130/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

164 (172 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	163	4	46:01	11:30
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:34	10:21	28.60%	More
800m	5:22	10:47	32.29%	More
1km	6:45	10:52	33.32%	More
Mile	11:00	11:00	34.42%	More
5k	35:21	11:23	36.36%	More

Predictions

Dist	Time	Per Mile
1M	10:36	10:36
5km	35:14	11:20
5M	58:20	11:40
10km	1:13:27	11:49
10M	2:01:38	12:10
Half	2:41:56	12:22
20M	4:13:36	12:41
Mara	5:37:38	12:53

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