Fri 8th Feb 2019 at 12:00pm by Dickie York

Run > Tempo

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Time
30:04
Miles
4.32
Min/mi
6:58
Pacing
76%
WAVA
67.06
Stride(cm)
126
Cals
223
Cadence
183
BPM
145
%MHR
85
B/mi
1012
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 8:18(8:18/m)
2) 1m - 6:13(6:13/m)
3) 1m - 5:46(5:46/m)
4) 1m - 6:30(6:30/m)
5) 0.32m - 3:17(10:15/m)

10min WU @ 8mph
15min @ 10.6mph
5min @ 6mph

8:18 6:13 5:46 6:30 3:17

Pace

15%

20%

59%

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	65 58-72	768	162 100-170
0.25	2:36	1:07	8:57	69 65-73	618	170 170-172
0.38	3:34	58	7:48	98 65-143	764	174 172-176
0.50	4:31	57	7:33	117 66-155	883	176 176-176
0.63	5:28	57	7:34	120 89-178	908	177 176-180
0.75	6:23	56	7:26	127 89-181	944	178 178-178
0.88	7:20	57	7:36	165 115-188	1255	178 178-178
1.00	8:17	56	7:32	162 144-188	1220	178 178-178
1.13	9:14	57	7:35	178 147-186	1350	178 178-178
1.25	10:08	54	7:10	151 137-182	1082	179 178-186
1.38	10:53	45	6:00	147 137-179	881	191 186-192
1.50	11:36	43	5:46	152 140-180	877	193 192-194
1.63	12:19	44	5:49	152 142-194	884	194 194-194
1.75	13:04	44	5:56	150 142-204	889	194 194-194
1.88	13:47	43	5:43	179 139-208	1022	194 194-194
2.00	14:30	43	5:45	152 138-208	875	194 194-194
2.13	15:14	45	5:56	168 134-214	998	195 194-196
2.25	15:57	43	5:40	156 133-212	885	196 196-196
2.38	16:41	44	5:51	156 131-181	913	196 196-196
2.50	17:24	44	5:49	167 156-172	971	196 196-196
2.63	18:07	43	5:41	169 167-171	960	196 196-196
2.75	18:51	44	5:52	169 168-170	992	196 196-196
2.88	19:34	42	5:40	170 169-171	963	196 196-196
3.00	20:17	43	5:44	171 170-172	981	196 196-196
3.13	21:00	44	5:49	171 171-172	994	196 196-196
3.25	21:43	43	5:44	172 171-173	987	196 196-196
3.38	22:26	43	5:43	172 171-174	982	196 196-196
3.50	23:10	44	5:49	173 172-175	1007	196 196-196
3.63	23:53	43	5:44	174 173-175	999	196 196-196
3.75	24:35	43	5:41	173 172-176	983	196 196-196
3.88	25:30	55	7:19	170 163-174	1244	181 162-196
4.00	26:47	1:17	10:12	147 136-162	1500	163 162-164
4.13	28:03	1:16	10:09	132 127-136	1339	166 164-166
4.25	29:20	1:17	10:16	127 124-131	1305	167 166-168
4.32	30:04	44	10:27	126 125-128	1316	166 166-168

Heart

145/214max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

183 (196 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	183	4.3	29:55	6:56
Walk	0.4	118	0	8	15:21
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:39	57.90%	More
800m	2:50	5:43	67.08%	More
1km	3:33	5:43	69.94%	More
Mile	5:44	5:44	73.75%	More
5k	18:52	6:04	76.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:59	5:59	70.64
5km	20:54	6:44	68.80
5M	35:20	7:04	66.23
10km	44:54	7:14	65.07
10M	1:15:54	7:35	63.61
Half	1:42:15	7:48	61.98
20M	2:43:05	8:09	61.58
Mara	3:39:41	8:23	60.95

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