Thu 4th Feb 2021 at 8:00am by Shaler

Run > General

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Time
40:13
Miles
4.40
Min/mi
9:08
Pacing
90%
WAVA
49.11
Stride(cm)
98
Cals
606
Cadence
179
BPM
168
%MHR
98.3
B/mi
1536
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:24(5:24/km) 154/176bpm 73cal 11.11/12.5kmph
2) 1km - 5:27(5:27/km) 161/172bpm 77cal 11.01/12.7kmph
3) 1km - 5:29(5:29/km) 169/180bpm 83cal 10.95/12.39kmph
4) 1km - 5:53(5:53/km) 173/177bpm 91cal 10.2/11.52kmph
5) 1km - 5:45(5:45/km) 173/178bpm 89cal 10.44/11.59kmph
6) 1km - 5:49(5:49/km) 173/182bpm 90cal 10.31/10.78kmph
7) 1km - 6:04(6:04/km) 177/193bpm 97cal 9.89/12.29kmph
8) 0.08km - 22(4:33/km) 183/184bpm 6cal 13.18/12.66kmph

5:24 5:27 5:29 5:53 5:45 5:49 6:04 22

Pace

42%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:13	1:13	9:46	150 120-176	1464	169 166-174
0.25	2:24	1:11 +1	9:30	155 150-157	1473	172 170-174
0.38	3:30	1:06	8:45	157 156-159	1374	171 170-172
0.50	4:30	1:00	7:57	155 154-158	1233	170 168-172
0.63	5:27	57	7:37	156 155-159	1188	170 168-172
0.75	6:32	1:06	8:44	157 153-161	1371	172 170-176
0.88	7:36	1:04	8:32	159 157-160	1358	174 168-178
1.00	8:41	1:05	8:36	159 156-162	1368	175 172-178
1.13	9:46	1:06	8:44	163 159-167	1425	178 174-182
1.25	10:56	1:10	9:19	167 163-172	1555	179 176-182
1.38	12:04	1:08	9:03	167 164-170	1511	179 174-182
1.50	13:10	1:05	8:43	167 165-170	1457	180 178-184
1.63	14:26	1:16 +10	10:10	168 164-172	1708	175 116-184
1.75	15:32	1:06	8:51	173 168-179	1531	183 180-186
1.88	16:38	1:06	8:47	172 170-174	1510	183 180-186
2.00	17:47	1:09	9:15	172 170-176	1592	183 178-186
2.13	18:54	1:06	8:51	169 165-172	1495	183 180-186
2.25	20:08	1:14	9:52	174 168-177	1716	182 176-188
2.38	21:27	1:20	10:36	173 171-175	1835	185 184-186
2.50	22:32	1:05	8:41	175 173-176	1519	182 174-184
2.63	23:34	1:02	8:15	172 171-175	1420	182 180-186
2.75	24:42	1:07	8:59	173 170-175	1555	182 178-184
2.88	25:57	1:15	9:59	173 169-176	1727	184 180-186
3.00	27:10	1:14	9:51	175 172-178	1724	185 182-188
3.13	28:21	1:11	9:24	171 168-176	1608	182 180-184
3.25	29:32	1:11	9:31	171 167-173	1627	183 178-186
3.38	30:45	1:13	9:43	173 170-177	1681	185 182-188
3.50	31:53	1:08	9:02	171 169-174	1544	184 182-186
3.63	33:03	1:10	9:19	176 171-181	1639	183 180-184
3.75	34:10	1:07	8:54	172 169-177	1531	183 178-186
3.88	35:36	1:27	11:34	174 170-175	2011	183 180-186
4.00	36:48	1:11	9:32	181 171-193	1724	183 178-186
4.13	38:06	1:18	10:25	175 170-179	1823	184 182-186
4.25	39:15	1:09	9:15	178 172-182	1646	183 180-186
4.38	40:14	59	7:51	181 178-184	1422	183 180-184
4.40	40:24	10	7:26	183 183-183	1360	184 184-184

Heart

168/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

179 (188 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	179	4.4	40:13	9:09
Walk	0.5	116	0	11	2:53:34

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:41	41.13%	More
800m	4:05	8:13	44.62%	More
1km	5:08	8:15	46.40%	More
Mile	8:32	8:32	47.69%	More
5k	28:06	9:03	49.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:28	8:28	48.07
5km	27:54	8:59	49.60
5M	46:00	9:12	48.88
10km	57:49	9:18	48.52
10M	1:35:21	9:32	48.57
Half	2:06:39	9:40	47.98
20M	3:17:37	9:53	48.73
Mara	4:22:30	10:01	48.91

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