Sat 3rd Sep 2022 at 5:22pm by WJKat

Run > General

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Time
30:09
Miles
3.01
Min/mi
10:01
Pacing
93%
WAVA
52.84
Stride(cm)
93
Cals
354
Cadence
172
BPM
155
%MHR
90.5
B/mi
1550
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:18(10:18/m) 147/157bpm [1513b/mi] 115cal 5.83/0mph
2) 1m - 10:02(10:02/m) 157/162bpm [1574b/mi] 120cal 5.98/0mph
3) 1m - 9:47(9:47/m) 160/164bpm [1566b/mi] 119cal 6.13/0mph
4) 0.01m - 3(8:54/m) 161/162bpm [1433b/mi] 6.74/0mph

Post holiday, post covid, test run as not run for 2 weeks and wasn't sure how Covid would have affected breathing etc. Was hard work but was going a bit faster than I intended. Seeingly ok, will do 4 tomorrow and a steady 4 on Tuesday and then crack on with training.

10:18 10:02 9:47 3

Pace

38%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:23	1:23	11:07	122 90-141	1357	170 166-222
0.25	2:41	1:17	10:20	143 139-148	1478	167 164-170
0.38	3:56	1:15	9:59	148 145-150	1479	167 164-170
0.50	5:14	1:18	10:25	150 148-152	1562	168 166-172
0.63	6:30	1:16	10:08	152 150-154	1539	169 166-170
0.75	7:42	1:12	9:38	154 152-155	1483	168 164-170
0.88	8:57	1:15	10:02	154 154-157	1545	171 168-174
1.00	10:17	1:19	10:35	155 154-156	1640	172 168-174
1.13	11:33	1:16	10:11	156 155-157	1588	172 170-174
1.25	12:51	1:18	10:26	156 154-157	1628	172 170-174
1.38	14:07	1:16	10:05	157 155-159	1583	173 170-176
1.50	15:20	1:13	9:43	159 157-162	1544	173 168-176
1.63	16:32	1:12	9:35	157 155-158	1505	173 172-176
1.75	17:49	1:17	10:15	156 154-158	1599	173 172-174
1.88	19:03	1:14	9:54	158 156-159	1565	174 172-176
2.00	20:18	1:16	10:05	158 157-160	1592	173 170-174
2.13	21:32	1:13	9:47	159 157-161	1555	174 170-176
2.25	22:47	1:15	10:00	161 159-162	1610	176 174-178
2.38	23:57	1:10	9:23	161 160-163	1511	176 174-178
2.50	25:10	1:13	9:43	159 157-161	1545	175 172-178
2.63	26:23	1:13	9:48	159 156-161	1557	175 172-176
2.75	27:38	1:14	9:54	160 158-163	1584	176 174-176
2.88	28:51	1:14	9:49	162 160-163	1591	176 172-178
3.00	30:05	1:14	9:52	162 159-164	1599	176 174-180
3.01	30:08	3	8:37	161 160-162	1386	174 174-174

Heart

155/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (222 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	172	3	30:01	9:59
Walk	0.0	0	0	0	NAN:00:00
Still	0.4	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:22	41.63%	More
800m	4:47	9:37	44.32%	More
1km	5:59	9:38	46.13%	More
Mile	9:44	9:44	48.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:23	9:23	50.28
5km	31:11	10:02	52.87
5M	51:38	10:20	52.11
10km	1:05:00	10:28	51.82
10M	1:47:39	10:46	51.55
Half	2:23:19	10:56	50.57
20M	3:44:26	11:13	50.81
Mara	4:58:49	11:24	50.53

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