Mon 28th Jan 2019 at 12:00pm by Dickie York

Run > Steady-State

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Time
30:06
Miles
4.13
Min/mi
7:17
Pacing
83%
WAVA
64.02
Stride(cm)
121
Cals
204
Cadence
182
BPM
147
%MHR
86
B/mi
1072
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 8:20(8:20/m)
2) 1m - 6:33(6:33/m)
3) 1m - 6:46(6:46/m)
4) 1m - 7:29(7:28/m)
5) 0.12m - 57(7:40/m)

30min @ 8mph
with
5 x 30sec @ 12.5mph
in the middle

8:20 6:33 6:46 7:29 57

Pace

10%

65%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:29	1:29	11:49	77 49-96	910	166 112-172
0.25	2:36	1:07	8:57	93 85-128	833	174 172-176
0.38	3:34	58	7:48	153 86-178	1193	178 176-180
0.50	4:33	58	7:47	178 155-185	1385	180 180-180
0.63	5:29	56	7:32	178 175-181	1341	181 180-182
0.75	6:26	57	7:33	177 173-182	1336	182 180-182
0.88	7:23	57	7:40	179 175-182	1372	181 180-182
1.00	8:20	57	7:33	179 175-182	1351	182 182-182
1.13	9:17	57	7:38	180 177-184	1373	182 180-182
1.25	10:11	54	7:09	180 178-182	1286	182 180-202
1.38	10:54	43	5:47	184 178-195	1064	201 180-210
1.50	11:50	56	7:26	177 173-192	1316	180 180-180
1.63	12:32	42	5:36	173 171-176	970	200 180-216
1.75	13:21	50	6:37	159 150-173	1051	189 180-216
1.88	14:12	51	6:48	141 136-154	959	184 180-210
2.00	14:53	41	5:25	141 135-161	763	207 182-212
2.13	15:49	56	7:28	151 144-161	1128	180 180-180
2.25	16:33	44	5:49	142 138-152	826	195 180-210
2.38	17:23	50	6:42	153 137-162	1025	189 180-212
2.50	18:12	49	6:34	144 140-150	947	184 180-210
2.63	18:53	41	5:28	156 144-165	852	206 180-212
2.75	19:48	55	7:18	153 143-161	1117	180 180-180
2.88	20:44	57	7:33	139 133-143	1048	180 180-180
3.00	21:40	55	7:23	134 132-135	989	180 180-180
3.13	22:36	56	7:27	133 131-135	992	180 180-180
3.25	23:32	56	7:29	132 131-134	988	180 180-180
3.38	24:27	55	7:20	134 132-137	982	180 180-180
3.50	25:23	56	7:30	133 131-135	998	180 180-180
3.63	26:19	56	7:25	132 132-135	979	180 180-180
3.75	27:15	56	7:32	134 132-139	1009	180 180-180
3.88	28:11	56	7:28	134 131-139	1001	180 178-180
4.00	29:08	56	7:31	133 132-135	999	178 178-180
4.13	30:05	57	7:36	134 132-135	1019	180 172-180

Heart

147/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

182 (216 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	182	4.1	29:58	7:16
Walk	0.3	116	0	5	16:47
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	55.02%	More
800m	3:01	6:04	63.14%	More
1km	3:57	6:21	62.93%	More
Mile	6:17	6:17	67.24%	More
5k	21:34	6:57	66.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	67.09
5km	21:59	7:05	65.41
5M	37:10	7:26	62.97
10km	47:14	7:36	61.86
10M	1:19:51	7:59	60.46
Half	1:47:34	8:13	58.92
20M	2:51:34	8:35	58.53
Mara	3:51:07	8:49	57.94

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