Wed 4th Jan 2017 at 4:00pm by Dickie York

Run > Tempo

Not good

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Time
40:18
Miles
5.56
Min/mi
7:15
Pacing
82%
WAVA
63.71
Stride(cm)
122
Cals
532
Cadence
182
BPM
156
%MHR
91
B/mi
1127
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:26(8:27/m)
2) 1m - 6:31(6:30/m)
3) 1m - 6:17(6:17/m)
4) 1m - 6:15(6:15/m)
5) 1m - 7:49(7:50/m)
6) 0.56m - 5:00(8:56/m)

3min build to 8mph
7min @ 8mph (2k WU)
2k @ 10mph
1.2k @ 9.6mph
2k @ 10mph
2k WD @ 7mph

8:26 6:31 6:17 6:15 7:49 5:00

Pace

24%

13%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:37	2:37	10:27	110 65-158	1149	168 64-174
0.50	4:34	1:57	7:49	164 157-170	1282	177 174-180
0.75	6:30	1:56	7:43	162 157-166	1251	180 180-180
1.00	8:26	1:56	7:46	163 147-179	1265	180 180-182
1.25	10:18	1:52	7:28	161 154-170	1203	180 180-186
1.50	11:52	1:33	6:13	161 155-172	1000	189 188-190
1.75	13:23	1:32	6:07	158 155-161	968	191 190-192
2.00	14:56	1:33	6:12	161 158-164	999	192 192-192
2.25	16:30	1:33	6:13	163 160-165	1014	192 192-192
2.50	18:04	1:35	6:18	164 163-166	1034	191 188-192
2.75	19:38	1:34	6:14	164 162-165	1023	188 188-188
3.00	21:13	1:35	6:21	164 163-165	1043	188 188-188
3.25	22:47	1:33	6:13	164 163-167	1020	189 188-190
3.50	24:20	1:33	6:14	166 165-168	1033	190 190-190
3.75	25:55	1:35	6:19	168 166-169	1061	190 190-190
4.00	27:28	1:34	6:14	169 167-171	1055	190 190-190
4.25	29:02	1:34	6:16	170 169-171	1066	190 190-190
4.50	30:51	1:49	7:15	166 154-171	1203	182 172-190
4.75	33:04	2:13	8:53	146 141-155	1297	172 172-172
5.00	35:19	2:14	8:58	142 141-144	1273	174 172-174
5.25	37:32	2:13	8:54	142 140-145	1263	174 174-174
5.50	39:45	2:13	8:52	143 140-145	1269	174 174-174
5.56	40:18	33	9:13	140 139-142	1291	174 174-174

Heart

156/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

182 (192 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	182	5.6	40:09	7:14
Walk	0.2	112	0	4	11:56
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:01	53.67%	More
800m	3:03	6:08	61.45%	More
1km	3:48	6:08	64.15%	More
Mile	6:11	6:11	67.37%	More
5k	19:24	6:15	72.99%	More
5 miles	34:53	6:59	66.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	68.61
5km	21:12	6:49	66.78
5M	35:51	7:10	64.23
10km	45:34	7:20	63.07
10M	1:17:01	7:42	61.64
Half	1:43:45	7:55	60.05
20M	2:45:28	8:16	59.66
Mara	3:42:54	8:30	59.06

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