Thu 24th Jan 2019 at 10:00am by Dave.O
Run > Treadmill
-
Time
38:05
-
Miles
4.04
-
Min/mi
9:26
-
Pacing
66%
-
WAVA
49.43
-
Stride(cm)
109
-
Cals
560
-
Cadence
157
-
BPM
177
-
%MHR
103.5
-
B/mi
1669
-
Asc(m)
84
-
Surface
Road
Notes & Comments
Split Summary
===
1) 4.57m - 38:05(8:20/m) 178/189bpm 560cal 7.2/8.89mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:13 |
1:13 |
9:46 |
130 107-147 |
1269 |
160 152-162 |
0.25 |
2:12 |
59 |
7:51 |
147 146-152 |
1154 |
158 156-160 |
0.38 |
3:30 |
1:18 |
10:26 |
168 151-180 |
1753 |
158 156-158 |
0.50 |
4:28 |
58 |
7:43 |
176 174-177 |
1358 |
159 158-160 |
0.63 |
5:24 |
56 |
7:26 |
178 177-181 |
1323 |
159 158-160 |
0.75 |
6:20 |
56 |
7:28 |
179 178-180 |
1337 |
159 158-160 |
0.88 |
7:15 |
55 |
7:20 |
180 179-180 |
1321 |
159 158-160 |
1.00 |
8:10 |
55 |
7:20 |
181 180-181 |
1328 |
160 158-160 |
1.13 |
9:46 |
1:36 |
12:45 |
177 174-184 |
2258 |
159 156-160 |
1.25 |
10:41 |
55 |
7:22 |
178 175-180 |
1313 |
161 160-162 |
1.38 |
11:36 |
55 |
7:22 |
179 174-182 |
1317 |
161 160-162 |
1.50 |
12:30 |
54 |
7:12 |
182 181-183 |
1309 |
160 160-162 |
1.63 |
13:24 |
54 |
7:10 |
183 182-183 |
1313 |
160 160-162 |
1.75 |
14:19 |
55 |
7:16 |
183 182-185 |
1330 |
160 160-162 |
1.88 |
15:12 |
54 |
7:09 |
183 183-184 |
1308 |
160 160-162 |
2.00 |
16:05 |
53 |
7:02 |
184 183-185 |
1295 |
160 160-162 |
2.13 |
16:58 |
53 |
7:02 |
184 184-185 |
1294 |
160 160-160 |
2.25 |
17:50 |
53 |
7:01 |
183 183-184 |
1284 |
160 158-160 |
2.38 |
18:43 |
52 |
6:58 |
185 183-185 |
1289 |
160 160-162 |
2.50 |
19:49 |
1:06 |
8:48 |
183 181-185 |
1610 |
155 116-160 |
2.63 |
20:43 |
55 |
7:17 |
182 181-184 |
1324 |
159 158-160 |
2.75 |
21:38 |
55 |
7:16 |
184 183-186 |
1337 |
160 158-160 |
2.88 |
22:33 |
55 |
7:23 |
185 184-185 |
1365 |
159 158-160 |
3.00 |
24:22 |
1:49 |
14:33 |
176 170-186 |
2562 |
146 116-162 |
3.13 |
25:21 |
59 |
7:53 |
180 176-184 |
1420 |
160 160-162 |
3.25 |
26:16 |
55 |
7:16 |
186 185-186 |
1352 |
160 160-162 |
3.38 |
27:11 |
55 |
7:19 |
186 186-187 |
1361 |
160 158-162 |
3.50 |
29:15 |
2:05 |
16:37 |
176 161-188 |
2925 |
131 116-160 |
3.63 |
30:15 |
1:00 |
7:58 |
173 164-179 |
1379 |
160 160-160 |
3.75 |
31:10 |
55 |
7:22 |
181 177-183 |
1333 |
160 158-162 |
3.88 |
32:05 |
55 |
7:16 |
186 184-187 |
1352 |
159 158-160 |
4.00 |
32:57 |
52 |
6:58 |
186 185-187 |
1294 |
160 158-160 |
4.13 |
34:57 |
2:00 |
16:03 |
176 162-188 |
2826 |
125 112-164 |
4.25 |
35:50 |
52 |
6:59 |
177 168-182 |
1235 |
163 162-164 |
4.38 |
36:41 |
51 |
6:49 |
184 181-187 |
1255 |
163 162-164 |
4.50 |
37:32 |
51 |
6:51 |
187 186-188 |
1280 |
162 160-164 |
4.57 |
38:05 |
33 |
8:07 |
188 187-189 |
1526 |
160 152-162 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.5 |
159 |
4.4 |
34:04 |
7:44 |
Walk |
9.7 |
117 |
0.2 |
3:42 |
22:54 |
Still |
0.8 |
- |
- |
19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
48.15% |
More |
800m |
3:29 |
7:01 |
54.63% |
More |
1km |
4:22 |
7:02 |
56.80% |
More |
Mile |
7:06 |
7:06 |
59.52% |
More |
5k |
24:43 |
7:57 |
58.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:40 |
8:40 |
48.77 |
5km |
28:50 |
9:17 |
49.87 |
5M |
47:44 |
9:33 |
49.03 |
10km |
1:00:06 |
9:40 |
48.61 |
10M |
1:39:32 |
9:57 |
48.50 |
Half |
2:12:31 |
10:07 |
47.82 |
20M |
3:27:31 |
10:23 |
48.39 |
Mara |
4:36:18 |
10:33 |
48.46 |
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