Tue 9th Aug 2022 at 7:25pm by WJKat

Run > Tempo

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Time
40:26
Miles
4.00
Min/mi
10:07
Pacing
92%
WAVA
52.85
Stride(cm)
89
Cals
452
Cadence
178
BPM
152
%MHR
88.9
B/mi
1537
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:20(10:20/m) 139/161bpm [1437b/mi] 106cal 5.8/0mph
2) 1m - 10:03(10:03/m) 154/161bpm [1547b/mi] 114cal 5.97/0mph
3) 1m - 10:09(10:09/m) 156/161bpm [1584b/mi] 116cal 5.91/0mph
4) 1m - 9:52(9:52/m) 160/179bpm [1579b/mi] 116cal 6.08/0mph
5) 0m - 2(8:34/m) 162/163bpm [1387b/mi] 7.01/0mph

Shorter Tuesday Tempo. Bit warm tonight but happy with pace. Pulled up briefly at 1.5m with foot twinge but stretched and it sort of clicked out and rest of run was ok.

10:20 10:03 10:09 9:52 2

Pace

48%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:18	1:18	10:22	104 70-118	1079	171 168-174
0.25	2:36	1:18	10:22	125 107-140	1295	172 170-176
0.38	3:48	1:12	9:40	137 129-147	1324	175 172-176
0.50	5:02	1:14	9:55	145 143-148	1438	175 174-176
0.63	6:30	1:28	11:41	154 147-161	1800	175 170-182
0.75	7:51	1:21	10:45	149 145-156	1602	174 168-176
0.88	9:08	1:17	10:18	149 143-152	1536	176 174-180
1.00	10:20	1:12	9:34	151 148-155	1445	177 176-180
1.13	11:37	1:17	10:18	150 148-154	1545	177 176-178
1.25	12:55	1:18	10:27	150 147-154	1568	178 174-180
1.38	14:20	1:25	11:17	157 152-161	1773	178 174-184
1.50	15:34	1:14	9:50	153 146-157	1504	179 176-184
1.63	16:46	1:13	9:42	153 147-156	1483	180 176-182
1.75	17:59	1:13	9:41	157 154-161	1520	182 180-184
1.88	19:12	1:12	9:40	155 152-159	1498	180 176-184
2.00	20:22	1:11	9:26	154 153-155	1453	181 178-182
2.13	21:53	1:30	12:01	152 147-156	1828	179 174-182
2.25	23:06	1:14	9:48	150 141-154	1471	178 176-178
2.38	24:21	1:14	9:56	155 151-157	1539	177 176-180
2.50	25:38	1:18	10:22	157 155-160	1627	178 176-180
2.63	26:54	1:16	10:06	158 156-160	1595	179 176-182
2.75	28:15	1:21	10:45	158 156-161	1698	178 174-182
2.88	29:28	1:14	9:50	158 156-161	1553	178 176-182
3.00	30:45	1:17	10:16	158 157-161	1622	180 176-182
3.13	32:02	1:17	10:17	159 155-163	1634	178 174-182
3.25	33:18	1:16	10:09	158 155-160	1604	177 172-180
3.38	34:32	1:14	9:49	165 152-179	1619	179 174-182
3.50	35:42	1:10	9:22	160 158-162	1499	183 180-186
3.63	36:57	1:15	9:59	159 155-161	1589	182 180-184
3.75	38:15	1:18	10:22	159 156-162	1648	182 178-186
3.88	39:25	1:10	9:18	161 158-170	1496	181 174-184
4.00	40:38	1:13	9:43	160 157-163	1555	182 178-186
4.00	40:39	1	9:19	161 161-161	1499	182 182-182

Heart

152/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

178 (186 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	178	4	40:38	10:09
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:29	41.11%	More
800m	4:46	9:36	44.38%	More
1km	6:00	9:39	46.02%	More
Mile	9:52	9:52	47.83%	More
5k	31:19	10:05	52.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:18	9:18	50.73
5km	30:56	9:57	53.29
5M	51:13	10:15	52.53
10km	1:04:30	10:23	52.22
10M	1:46:48	10:41	51.96
Half	2:22:11	10:51	50.97
20M	3:42:40	11:08	51.21
Mara	4:56:27	11:19	50.94

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