Tue 9th Apr 2019 at 10:00am by Steve Shaughnessy

Run > Steady-State

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Time
55:38
Miles
7.17
Min/mi
7:46
Pacing
76%
WAVA
69.87
Stride(cm)
130
Cals
896
Cadence
159
BPM
144
%MHR
84.1
B/mi
1115
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:39(8:39/m) 119/134bpm 111cal 6.93/7.51mph
2) 1m - 8:10(8:10/m) 131/145bpm 116cal 7.35/7.62mph
3) 1m - 7:49(7:49/m) 138/145bpm 116cal 7.67/8.29mph
4) 1m - 7:57(7:57/m) 155/165bpm 142cal 7.55/7.91mph
5) 1m - 7:32(7:32/m) 156/170bpm 135cal 7.97/8.81mph
6) 1m - 7:26(7:26/m) 155/160bpm 132cal 8.07/9.08mph
7) 1m - 6:54(6:54/m) 156/165bpm 123cal 8.7/9.16mph
8) 0.17m - 1:11(6:48/m) 155/157bpm 21cal 8.82/9.23mph

8:39 8:10 7:49 7:57 7:32 7:26 6:54 1:11

Pace

41%

25%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:14	2:14	8:55	110 71-125	981	151 120-158
0.50	4:23	2:10	8:39	117 114-120	1011	155 152-160
0.75	6:28	2:04	8:16	123 117-134	1018	155 150-160
1.00	8:39	2:11	8:45	129 122-133	1128	159 154-164
1.25	10:44	2:05	8:21	134 120-145	1118	157 146-164
1.50	12:42	1:58	7:54	129 119-137	1018	156 152-160
1.75	14:47	2:04	8:17	128 125-133	1060	158 154-162
2.00	16:49	2:02	8:08	133 129-136	1082	157 154-160
2.25	18:45	1:56	7:45	135 133-139	1045	158 154-162
2.50	20:43	1:58	7:51	140 136-144	1098	158 154-160
2.75	22:39	1:57	7:47	140 137-144	1091	159 154-164
3.00	25:24	2:45 +46	10:58	134 113-145	1470	158 120-164
3.25	27:19	1:56	7:42	144 138-152	1110	162 154-168
3.50	29:23	2:03	8:13	159 152-163	1307	163 156-168
3.75	31:23	2:00	8:01	160 155-165	1283	166 158-172
4.00	33:21	1:58	7:52	159 155-162	1250	165 160-174
4.25	35:54	2:33 +48	10:11	153 139-163	1559	161 120-170
4.50	37:50	1:56	7:44	159 154-170	1231	163 156-172
4.75	39:52	2:02	8:10	157 154-164	1281	159 156-166
5.00	41:41	1:48	7:13	155 152-158	1118	159 156-162
5.25	44:03	2:22 +27	9:28	155 149-160	1467	160 154-166
5.50	45:50	1:47	7:09	156 152-158	1116	161 158-164
5.75	47:38	1:49	7:15	154 151-158	1116	160 156-162
6.00	49:34	1:55	7:41	155 150-160	1191	161 156-168
6.25	51:20	1:47	7:07	157 153-162	1117	162 156-168
6.50	53:06	1:45	7:01	157 150-165	1103	160 156-162
6.75	54:48	1:42	6:49	153 150-156	1044	160 156-164
7.00	56:27	1:39	6:35	155 151-160	1022	161 158-164
7.17	57:39	1:12	6:53	155 153-157	1066	162 158-168

Heart

144/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

159 (174 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.2	159	7.2	55:23	8:01
Walk	0.3	120	0	12	10:39
Still	0.1	-	-	2	-
Pause	3.4	-	-	2:01	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	55.90%	More
800m	3:16	6:35	65.81%	More
1km	4:08	6:39	67.87%	More
Mile	6:47	6:47	70.44%	More
5k	22:58	7:24	70.94%	More
5 miles	39:27	7:53	67.60%	More
10k	49:21	7:57	67.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:53	6:53	69.43
5km	22:54	7:22	71.16
5M	37:57	7:35	70.26
10km	47:48	7:42	69.81
10M	1:19:11	7:55	69.85
Half	1:45:28	8:03	68.95
20M	2:45:13	8:16	69.75
Mara	3:40:03	8:24	69.83

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