Fri 16th Sep 2022 at 7:58am by RossN

Run > General

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Time
35:45
Miles
3.73
Min/mi
9:35
Pacing
94%
WAVA
56.14
Stride(cm)
93
Cals
370
Cadence
180
BPM
139
%MHR
81
B/mi
1328
Asc(m)
105
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:59(5:59/km) 128/140bpm [766b/km] 55cal 10.03/11.12kmph
2) 1km - 5:54(5:54/km) 139/141bpm [821b/km] 62cal 10.16/11.52kmph
3) 1km - 5:48(5:48/km) 142/149bpm [824b/km] 62cal 10.34/11.19kmph
4) 1km - 5:59(5:59/km) 142/146bpm [850b/km] 63cal 10.02/13.98kmph
5) 1km - 6:03(6:03/km) 145/147bpm [877b/km] 64cal 9.91/13.67kmph
6) 1km - 5:42(5:42/km) 146/149bpm [833b/km] 61cal 10.52/11.49kmph
7) 0.06km - 19(5:31/km) 149/149bpm [823b/km] 3cal 10.87/11.46kmph
Slower. Hoping not to aggravate my hip which is more niggly than yesterday. Got nudged/bumped in the legs several times by a dog who chased me.

5:59 5:54 5:48 5:59 6:03 5:42 19

Pace

17%

67%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:12	1:12	9:36	100 63-127	959	170 120-182
0.25	2:25	1:13	9:48	131 129-132	1283	180 176-186
0.38	3:34	1:08	9:05	131 130-133	1190	180 176-184
0.50	4:45	1:12	9:35	135 133-136	1295	183 172-188
0.63	6:01	1:15	10:01	137 135-141	1372	180 172-190
0.75	7:15	1:15	9:57	140 140-141	1393	182 178-186
0.88	8:29	1:14	9:52	138 136-140	1361	175 96-190
1.00	9:38	1:09	9:09	138 136-140	1264	181 176-184
1.13	10:45	1:07	8:59	139 138-141	1249	184 180-188
1.25	11:57	1:12	9:34	140 140-141	1340	181 174-186
1.38	13:08	1:11	9:28	141 139-142	1335	183 174-190
1.50	14:20	1:12	9:35	141 139-145	1350	177 92-192
1.63	15:27	1:07	9:00	147 145-149	1322	184 180-190
1.75	16:37	1:10	9:19	143 142-144	1333	184 180-192
1.88	17:46	1:09	9:11	141 140-142	1294	185 178-190
2.00	18:57	1:11	9:24	141 140-143	1326	174 88-186
2.13	20:08	1:12	9:33	143 141-144	1365	180 176-188
2.25	21:19	1:11	9:27	141 139-143	1332	184 174-186
2.38	22:42	1:23	11:01	144 142-146	1586	177 174-186
2.50	23:50	1:09	9:10	140 138-143	1283	178 170-182
2.63	25:05	1:15	9:59	144 142-144	1437	180 176-184
2.75	26:15	1:09	9:16	145 143-146	1343	184 178-194
2.88	27:26	1:11	9:28	146 145-147	1381	181 174-184
3.00	28:39	1:13	9:46	145 143-147	1417	176 88-192
3.13	29:52	1:13	9:47	146 145-147	1427	186 180-188
3.25	31:05	1:13	9:43	146 145-147	1420	182 176-186
3.38	32:21	1:16	10:05	146 145-147	1473	180 174-188
3.50	33:28	1:07	8:54	145 144-146	1291	182 174-192
3.63	34:32	1:05	8:39	146 144-148	1263	174 94-188
3.75	35:37	1:04	8:35	148 148-149	1271	174 94-190
3.76	35:45	8	9:19	149 149-149	1388	188 188-188

Heart

139/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

180 (194 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	181	3.7	34:53	9:30
Walk	2.4	100	0.1	52	9:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	43.05%	More
800m	4:30	9:03	48.64%	More
1km	5:42	9:10	50.06%	More
Mile	9:16	9:16	52.49%	More
5k	29:24	9:28	56.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:51	8:51	54.96
5km	29:27	9:29	56.33
5M	48:46	9:45	55.71
10km	1:01:24	9:53	55.40
10M	1:41:41	10:10	55.47
Half	2:15:23	10:20	54.79
20M	3:32:01	10:36	55.44
Mara	4:42:16	10:46	55.53

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