Wed 24th Apr 2019 at 7:00pm by Steve Shaughnessy

Run > Steady-State

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Time
45:40
Miles
6.03
Min/mi
7:34
Pacing
69%
WAVA
70.82
Stride(cm)
134
Cals
681
Cadence
158
BPM
136
%MHR
79.7
B/mi
1032
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:10(8:10/m) 124/136bpm 111cal 7.35/8.14mph
2) 1m - 7:49(7:49/m) 132/150bpm 114cal 7.68/8.18mph
3) 1m - 7:25(7:25/m) 137/142bpm 111cal 8.08/8.35mph
4) 1m - 7:23(7:23/m) 141/158bpm 115cal 8.13/8.31mph
5) 1m - 7:24(7:24/m) 143/153bpm 116cal 8.1/8.93mph
6) 1m - 7:16(7:16/m) 141/149bpm 111cal 8.26/8.7mph
7) 0.03m - 13(7:27/m) 141/146bpm 3cal 8.06/8.5mph

8:10 7:49 7:25 7:23 7:24 7:16 13

Pace

24%

36%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:09	2:09	8:37	117 80-136	1008	155 148-160
0.50	4:11	2:02	8:08	127 125-128	1033	156 152-160
0.75	6:11	2:00	8:01	127 124-130	1017	158 152-162
1.00	8:10	1:59	7:54	128 125-130	1012	158 154-162
1.25	10:09	1:59	7:55	130 127-134	1030	158 154-162
1.50	12:28	2:19 +18	9:16	128 118-133	1185	157 124-160
1.75	14:22	1:54	7:37	131 126-137	997	158 154-160
2.00	16:17	1:56	7:42	139 132-150	1070	158 154-162
2.25	18:08	1:50	7:21	138 137-142	1015	158 154-162
2.50	19:58	1:50	7:22	138 137-139	1016	158 154-160
2.75	21:51	1:52	7:29	139 137-140	1041	159 156-162
3.00	23:43	1:53	7:31	134 117-140	1007	158 154-162
3.25	25:31	1:48	7:12	136 127-146	980	159 154-162
3.50	27:25	1:53	7:33	145 141-158	1095	158 152-162
3.75	29:16	1:52	7:26	142 139-146	1056	159 154-164
4.00	31:50	2:34 +43	10:16	142 124-145	1457	158 154-164
4.25	34:00	2:10 +25	8:41	138 120-146	1198	160 122-216
4.50	35:55	1:54	7:38	142 139-145	1084	160 156-164
4.75	37:43	1:48	7:13	144 142-147	1040	160 154-168
5.00	39:38	1:55	7:40	147 143-153	1127	162 158-170
5.25	41:26	1:48	7:12	141 136-145	1014	159 156-162
5.50	43:20	1:54 +6	7:37	141 136-144	1074	160 158-164
5.75	45:14	1:54	7:34	143 139-149	1082	159 154-162
6.00	47:58	2:44 +58	10:57	139 114-148	1523	161 156-164
6.03	48:11	13	7:46	141 136-146	1096	162 160-164

Heart

136/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

158 (216 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.7	158	6	45:30	7:55
Walk	1.1	120	0	34	39:38
Still	0.1	-	-	2	-
Pause	4.1	-	-	2:05	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	52.89%	More
800m	3:33	7:08	60.66%	More
1km	4:26	7:09	63.23%	More
Mile	7:20	7:20	65.10%	More
5k	23:43	7:38	68.71%	More
5 miles	38:52	7:46	68.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:47	6:47	70.46
5km	22:36	7:16	72.10
5M	37:26	7:29	71.23
10km	47:09	7:35	70.78
10M	1:18:07	7:49	70.80
Half	1:44:02	7:56	69.90
20M	2:42:59	8:09	70.70
Mara	3:37:03	8:17	70.79

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