Wed 30th May 2018 at 12:00pm by Dickie York

Run > Steady-State

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Time
31:03
Miles
4.61
Min/mi
6:44
Pacing
87%
WAVA
69.43
Stride(cm)
129
Cals
304
Cadence
185
BPM
144
%MHR
84.3
B/mi
971
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:35(7:35/m)
2) 1m - 6:31(6:32/m)
3) 1m - 6:30(6:29/m)
4) 1m - 6:29(6:30/m)
5) 0.61m - 3:58(6:32/m)

4min build to 9mph

7:35 6:31 6:30 6:29 3:58

Pace

11%

82%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:24	1:24	11:11	93 57-112	1039	165 104-172
0.25	2:29	1:05	8:43	115 111-121	1001	174 172-176
0.38	3:27	57	7:40	125 119-130	957	178 176-180
0.50	4:17	51	6:47	133 129-138	902	183 180-186
0.63	5:07	50	6:37	140 138-142	925	186 186-186
0.75	5:56	49	6:29	142 139-145	920	188 186-188
0.88	6:45	49	6:34	145 144-146	952	188 188-188
1.00	7:34	50	6:36	145 143-147	958	188 188-188
1.13	8:23	49	6:30	145 143-147	944	188 188-188
1.25	9:13	50	6:36	144 142-145	951	188 188-188
1.38	10:01	48	6:27	144 142-148	928	188 188-188
1.50	10:51	50	6:36	146 143-148	964	188 188-188
1.63	11:40	49	6:32	146 144-148	955	188 188-188
1.75	12:28	48	6:27	145 144-147	934	188 188-188
1.88	13:17	50	6:36	146 144-147	964	188 188-188
2.00	14:06	49	6:28	147 146-149	951	187 186-188
2.13	14:54	48	6:24	147 145-149	942	186 186-186
2.25	15:43	49	6:33	147 145-149	962	186 186-186
2.38	16:32	49	6:30	147 145-149	956	186 186-186
2.50	17:21	49	6:33	147 146-148	962	186 186-186
2.63	18:09	48	6:26	148 146-149	953	186 186-186
2.75	18:58	49	6:34	149 147-150	979	186 186-186
2.88	19:46	48	6:24	150 149-151	961	186 186-186
3.00	20:35	49	6:30	150 149-151	976	186 186-186
3.13	21:24	48	6:26	150 149-151	966	186 186-186
3.25	22:12	49	6:30	152 150-153	989	186 186-186
3.38	23:02	49	6:34	153 151-155	1005	186 186-186
3.50	23:50	48	6:24	153 152-154	980	186 186-186
3.63	24:38	49	6:30	153 151-156	995	186 186-186
3.75	25:28	49	6:32	153 152-154	1000	186 186-186
3.88	26:16	48	6:26	155 153-156	998	186 186-186
4.00	27:05	49	6:32	153 149-155	1000	186 186-186
4.13	27:54	49	6:30	155 154-157	1009	186 186-186
4.25	28:42	49	6:28	156 155-157	1010	186 186-186
4.38	29:31	49	6:34	156 155-157	1025	186 186-186
4.50	30:20	48	6:24	156 154-157	1000	186 186-186
4.61	31:03	43	6:44	156 155-156	1052	186 184-186

Heart

144/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (188 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	185	4.6	30:56	6:43
Walk	0.3	119	0	6	17:54
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	51.26%	More
800m	3:12	6:26	59.59%	More
1km	4:01	6:27	61.95%	More
Mile	6:28	6:28	65.38%	More
5k	20:11	6:30	71.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:45	5:45	73.51
5km	20:05	6:28	71.60
5M	33:58	6:48	68.90
10km	43:10	6:57	67.68
10M	1:12:58	7:18	66.17
Half	1:38:17	7:30	64.48
20M	2:36:46	7:50	64.06
Mara	3:31:10	8:04	63.41

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