Wed 24th Jan 2018 at 12:00pm by Dickie York
Run > Steady-State
-
Time
28:05
-
Miles
4.07
-
Min/mi
6:54
-
Pacing
86%
-
WAVA
67.02
-
Stride(cm)
126
-
Cals
280
-
Cadence
186
-
BPM
144
-
%MHR
84.3
-
B/mi
994
-
Asc(m)
42
-
Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 7:47(7:47/m)
2) 1m - 6:39(6:39/m)
3) 1m - 6:36(6:35/m)
4) 1m - 6:35(6:35/m)
5) 0.07m - 27(6:59/m)
4miles @ 9mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:26 |
1:26 |
11:26 |
92 53-112 |
1052 |
164 76-170 |
0.25 |
2:34 |
1:09 |
9:09 |
115 112-120 |
1052 |
173 170-176 |
0.38 |
3:33 |
58 |
7:46 |
123 118-127 |
956 |
179 176-182 |
0.50 |
4:25 |
52 |
6:57 |
133 127-138 |
925 |
184 182-186 |
0.63 |
5:15 |
50 |
6:43 |
139 137-143 |
933 |
187 186-188 |
0.75 |
6:06 |
51 |
6:48 |
147 141-174 |
1000 |
188 188-188 |
0.88 |
6:56 |
50 |
6:38 |
157 143-177 |
1043 |
188 188-188 |
1.00 |
7:47 |
51 |
6:44 |
155 144-179 |
1044 |
188 188-188 |
1.13 |
8:37 |
50 |
6:42 |
146 143-171 |
979 |
188 188-188 |
1.25 |
9:27 |
50 |
6:38 |
144 143-146 |
956 |
188 188-188 |
1.38 |
10:18 |
51 |
6:48 |
145 144-146 |
987 |
188 188-188 |
1.50 |
11:07 |
49 |
6:30 |
147 145-149 |
957 |
188 188-188 |
1.63 |
11:57 |
50 |
6:40 |
148 146-150 |
987 |
188 188-188 |
1.75 |
12:46 |
50 |
6:36 |
147 145-149 |
971 |
188 188-188 |
1.88 |
13:36 |
50 |
6:36 |
147 146-149 |
971 |
188 188-188 |
2.00 |
14:26 |
50 |
6:42 |
148 146-149 |
992 |
188 188-188 |
2.13 |
15:15 |
49 |
6:31 |
148 147-150 |
964 |
188 188-188 |
2.25 |
16:04 |
49 |
6:34 |
149 147-150 |
979 |
188 188-188 |
2.38 |
16:54 |
50 |
6:40 |
149 148-150 |
994 |
188 188-188 |
2.50 |
17:43 |
49 |
6:30 |
150 148-151 |
976 |
188 188-188 |
2.63 |
18:33 |
50 |
6:40 |
150 149-152 |
1001 |
188 188-188 |
2.75 |
19:22 |
50 |
6:36 |
150 150-151 |
991 |
188 188-188 |
2.88 |
20:12 |
50 |
6:36 |
151 149-152 |
997 |
188 188-188 |
3.00 |
21:01 |
49 |
6:34 |
151 150-152 |
993 |
188 188-188 |
3.13 |
21:51 |
49 |
6:34 |
152 151-154 |
999 |
188 188-188 |
3.25 |
22:40 |
49 |
6:34 |
153 151-154 |
1005 |
188 188-188 |
3.38 |
23:29 |
49 |
6:34 |
152 151-154 |
999 |
188 188-188 |
3.50 |
24:19 |
50 |
6:40 |
154 152-155 |
1027 |
188 188-188 |
3.63 |
25:08 |
49 |
6:34 |
154 152-155 |
1012 |
188 188-188 |
3.75 |
25:58 |
49 |
6:32 |
154 152-158 |
1007 |
188 188-188 |
3.88 |
26:48 |
50 |
6:40 |
154 153-156 |
1027 |
188 188-188 |
4.00 |
27:37 |
49 |
6:32 |
155 154-157 |
1014 |
188 188-188 |
4.07 |
28:04 |
27 |
6:54 |
155 154-156 |
1068 |
188 184-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
185 |
4.1 |
27:57 |
6:53 |
Walk |
0.2 |
92 |
0 |
4 |
15:21 |
Still |
0.2 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:30 |
50.00% |
More |
800m |
3:15 |
6:32 |
58.09% |
More |
1km |
4:05 |
6:34 |
60.36% |
More |
Mile |
6:34 |
6:34 |
63.82% |
More |
5k |
20:32 |
6:37 |
69.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:58 |
5:58 |
70.30 |
5km |
20:51 |
6:43 |
68.43 |
5M |
35:15 |
7:03 |
65.85 |
10km |
44:47 |
7:12 |
64.70 |
10M |
1:15:43 |
7:34 |
63.22 |
Half |
1:42:00 |
7:47 |
61.60 |
20M |
2:42:41 |
8:08 |
61.20 |
Mara |
3:39:08 |
8:22 |
60.59 |
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