Sun 31st Mar 2019 at 7:00am by Steve Shaughnessy

Run > Steady-State

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Time
1:03:14
Miles
8.18
Min/mi
7:44
Pacing
61%
WAVA
70.68
Stride(cm)
129
Cals
1176
Cadence
161
BPM
174
%MHR
101.5
B/mi
1341
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:41(8:41/m) 168/176bpm 160cal 6.91/7.47mph
2) 1m - 7:57(7:57/m) 170/174bpm 148cal 7.55/8.1mph
3) 1m - 8:30(8:30/m) 174/180bpm 159cal 7.05/7.89mph
4) 1m - 7:54(7:54/m) 179/185bpm 148cal 7.6/9.08mph
5) 1m - 7:21(7:21/m) 180/185bpm 137cal 8.16/8.37mph
6) 1m - 7:34(7:34/m) 179/188bpm 141cal 7.94/8.64mph
7) 1m - 7:06(7:06/m) 169/176bpm 132cal 8.45/8.89mph
8) 1m - 6:58(6:58/m) 170/180bpm 128cal 8.62/9.71mph
9) 0.18m - 1:14(7:03/m) 169/179bpm 23cal 8.51/9.71mph

8:41 7:57 8:30 7:54 7:21 7:34 7:06 6:58 1:14

Pace

14%

26%

16%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:21	2:21	9:22	162 130-176	1518	153 114-160
0.50	4:24	2:04	8:15	173 169-176	1427	156 152-160
0.75	6:34	2:09	8:37	169 159-174	1456	157 154-162
1.00	8:40	2:07	8:27	168 160-174	1419	158 154-162
1.25	10:40	2:00	7:59	169 164-174	1349	159 156-162
1.50	12:36	1:56	7:43	170 167-172	1313	158 154-162
1.75	14:39	2:03	8:13	170 168-174	1398	158 154-162
2.00	16:37	1:58	7:53	170 165-174	1341	160 156-168
2.25	18:44	2:07	8:28	171 166-176	1447	159 156-164
2.50	20:53	2:09	8:35	175 170-180	1503	159 156-166
2.75	23:07	2:14	8:57	174 170-179	1556	164 160-172
3.00	25:08	2:01	8:02	173 167-180	1390	164 154-172
3.25	27:59	2:51 +41	11:24	175 159-184	1996	165 122-238
3.50	30:34	2:35 +38	10:21	180 176-185	1863	159 122-168
3.75	32:50	2:16 +22	9:05	179 176-183	1627	161 122-170
4.00	34:41	1:50	7:22	182 180-184	1340	160 156-162
4.25	36:36	1:55	7:41	177 169-183	1361	161 154-174
4.50	38:26	1:50	7:19	181 177-183	1323	161 158-164
4.75	40:15	1:49	7:17	181 175-185	1319	161 158-164
5.00	42:03	1:48	7:10	182 179-184	1305	161 158-164
5.25	44:49	2:46 +51	11:05	178 166-185	1973	162 124-176
5.50	47:15	2:26 +28	9:43	177 169-183	1721	165 156-172
5.75	49:06	1:52	7:26	181 179-186	1346	161 158-164
6.00	50:55	1:49	7:14	181 176-188	1310	161 158-168
6.25	52:44	1:49	7:15	169 163-174	1226	162 156-170
6.50	54:31	1:47	7:08	169 164-176	1205	162 158-172
6.75	56:16	1:45	7:01	169 162-176	1186	163 156-178
7.00	58:01	1:45	6:59	171 165-175	1195	162 158-166
7.25	59:44	1:43	6:52	172 170-175	1182	162 160-164
7.50	1:01:28	1:44	6:57	173 170-177	1202	163 158-166
7.75	1:03:14	1:46	7:03	174 170-176	1227	165 160-176
8.00	1:07:01	3:48 +2:05	15:10	163 116-180	2473	164 122-176
8.18	1:08:18	1:17	7:17	169 162-177	1232	167 158-178

Heart

174/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

161 (238 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.2	161	8.1	1:02:40	8:13
Walk	2.0	120	0	1:28	31:34
Still	0.0	-	-	2	-
Pause	5.7	-	-	4:08	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:46	53.37%	More
800m	3:25	6:52	63.05%	More
1km	4:17	6:54	65.46%	More
Mile	6:55	6:55	69.13%	More
5k	23:44	7:38	68.67%	More
5 miles	40:03	8:01	66.58%	More
10k	50:13	8:05	66.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:48	6:48	70.28
5km	22:38	7:17	71.99
5M	37:30	7:30	71.10
10km	47:14	7:36	70.65
10M	1:18:15	7:50	70.68
Half	1:44:13	7:57	69.78
20M	2:43:17	8:10	70.57
Mara	3:37:28	8:18	70.66

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