Mon 4th Feb 2019 at 6:00pm by Old Man

Run > Coaching

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Time
30:19
Miles
2.50
Min/mi
12:08
Pacing
48%
WAVA
40.93
Stride(cm)
82
Cals
297
Cadence
163
BPM
116
%MHR
65.1
B/mi
1405
Asc(m)
16
Surface
Road

Notes & Comments

Week 5 of r4f@ap. We ran down to the regional pool, around the bus park area and back to the shop

All going well

Split Summary
===
1) 1m - 13:20(13:20/m) 113/127bpm 126cal 4.5/5.68mph
2) 1m - 11:38(11:38/m) 118/128bpm 115cal 5.16/6.32mph
3) 0.5m - 5:21(10:37/m) 124/131bpm 56cal 5.65/6.49mph

13:20 11:38 5:21

Pin Map

0mi in 0

Pace

50%

33%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.77	10:00	10:00	12:57	113 79-127	1464	160 148-170	3/5
1.31	20:00	10:00 +2:50	18:29	108 69-121	1995	161 118-170	7/3
2.21	30:00	10:00	11:10	124 119-129	1385	164 158-168	4/7
2.50	34:44	4:44 +1:34	16:07	120 94-129	1934	168 162-172	1/2

Heart

116/129max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 16m, Range 6m, Flat prediction 30:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

163 (172 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	163	2.5	30:12	13:51
Walk	0.3	118	0	7	21:55
Still	0.0	-	-	1	-
Pause	11.2	-	-	4:24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:38	10:37	32.94%	More
800m	5:17	10:37	39.20%	More
1km	6:53	11:05	39.16%	More
Mile	11:04	11:04	41.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:58	10:58	41.76
5km	38:35	12:25	40.44
5M	1:05:26	13:05	38.94
10km	1:23:17	13:24	38.26
10M	2:21:15	14:08	37.34
Half	3:10:36	14:33	36.36
20M	5:04:52	15:15	36.03
Mara	6:51:25	15:42	35.60

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