Mon 15th Apr 2019 at 12:00pm by Dickie York
Run > Steady-State
-
Time
31:03
-
Miles
4.56
-
Min/mi
6:49
-
Pacing
85.1%
-
WAVA
69.22
-
Stride(cm)
131
-
Cals
361
-
Cadence
180
-
BPM
136
-
%MHR
79.5
-
B/mi
925
-
Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 7:41(7:42/m)
2) 1m - 6:32(6:32/m)
3) 1m - 6:33(6:32/m)
4) 1m - 6:37(6:37/m)
5) 0.56m - 3:41(6:33/m)
5min build to 9mph
26min @ 9mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:30 |
1:30 |
11:58 |
86 44-110 |
1029 |
163 98-170 |
0.25 |
2:35 |
1:06 |
8:46 |
110 108-113 |
964 |
170 164-174 |
0.38 |
3:33 |
57 |
7:39 |
118 114-122 |
903 |
175 174-176 |
0.50 |
4:26 |
53 |
7:02 |
126 122-131 |
887 |
177 176-180 |
0.63 |
5:16 |
50 |
6:42 |
131 127-133 |
879 |
180 180-180 |
0.75 |
6:04 |
48 |
6:25 |
138 134-141 |
885 |
182 180-182 |
0.88 |
6:53 |
49 |
6:30 |
139 137-140 |
904 |
183 182-186 |
1.00 |
7:42 |
49 |
6:30 |
138 137-141 |
898 |
185 182-192 |
1.13 |
8:31 |
49 |
6:34 |
139 137-143 |
913 |
182 182-182 |
1.25 |
9:20 |
49 |
6:30 |
140 137-143 |
911 |
182 182-182 |
1.38 |
10:09 |
49 |
6:32 |
139 138-140 |
909 |
182 182-182 |
1.50 |
10:58 |
49 |
6:33 |
140 138-142 |
916 |
182 182-182 |
1.63 |
11:47 |
49 |
6:31 |
140 137-142 |
912 |
182 182-182 |
1.75 |
12:36 |
49 |
6:34 |
142 140-142 |
932 |
182 182-182 |
1.88 |
13:25 |
49 |
6:32 |
140 139-143 |
915 |
182 182-182 |
2.00 |
14:14 |
49 |
6:30 |
142 140-142 |
924 |
182 182-182 |
2.13 |
15:02 |
49 |
6:30 |
141 139-142 |
917 |
182 182-182 |
2.25 |
15:52 |
50 |
6:36 |
140 138-140 |
925 |
182 182-182 |
2.38 |
16:41 |
49 |
6:32 |
141 140-142 |
922 |
182 182-182 |
2.50 |
17:31 |
50 |
6:38 |
139 136-141 |
922 |
182 182-182 |
2.63 |
18:19 |
48 |
6:27 |
142 140-143 |
915 |
182 182-182 |
2.75 |
19:08 |
49 |
6:34 |
140 138-142 |
920 |
182 182-182 |
2.88 |
19:57 |
49 |
6:30 |
140 140-142 |
911 |
182 182-182 |
3.00 |
20:47 |
49 |
6:34 |
141 140-142 |
926 |
182 182-182 |
3.13 |
21:36 |
49 |
6:34 |
141 140-143 |
927 |
182 182-182 |
3.25 |
22:25 |
49 |
6:34 |
143 142-145 |
940 |
182 182-182 |
3.38 |
23:14 |
49 |
6:30 |
143 140-145 |
931 |
182 182-182 |
3.50 |
24:03 |
50 |
6:36 |
143 139-145 |
944 |
182 182-182 |
3.63 |
24:53 |
49 |
6:34 |
142 138-144 |
933 |
182 182-182 |
3.75 |
25:42 |
50 |
6:36 |
143 142-145 |
945 |
182 182-182 |
3.88 |
26:34 |
51 |
6:50 |
143 141-145 |
978 |
182 182-182 |
4.00 |
27:23 |
49 |
6:33 |
142 140-144 |
930 |
182 182-182 |
4.13 |
28:12 |
49 |
6:32 |
143 142-144 |
934 |
182 182-182 |
4.25 |
29:01 |
50 |
6:38 |
143 142-144 |
949 |
182 182-182 |
4.38 |
29:51 |
50 |
6:36 |
143 142-144 |
945 |
182 182-182 |
4.50 |
30:40 |
49 |
6:33 |
143 142-144 |
936 |
182 182-182 |
4.56 |
31:02 |
22 |
6:37 |
143 142-144 |
946 |
182 182-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
180 |
4.6 |
30:54 |
6:47 |
Walk |
0.2 |
114 |
0 |
3 |
13:26 |
Still |
0.3 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:22 |
51.77% |
More |
800m |
3:13 |
6:27 |
59.88% |
More |
1km |
4:01 |
6:28 |
62.35% |
More |
Mile |
6:30 |
6:30 |
65.60% |
More |
5k |
20:18 |
6:32 |
71.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:49 |
5:49 |
73.23 |
5km |
20:20 |
6:33 |
71.28 |
5M |
34:22 |
6:52 |
68.65 |
10km |
43:41 |
7:02 |
67.44 |
10M |
1:13:51 |
7:23 |
65.93 |
Half |
1:39:29 |
7:36 |
64.25 |
20M |
2:38:40 |
7:56 |
63.84 |
Mara |
3:33:44 |
8:09 |
63.19 |
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