Mon 29th Jul 2019 at 6:00pm by Steve Shaughnessy

Run > Warm Up

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Time
35:36
Miles
4.28
Min/mi
8:19
Pacing
0%
WAVA
63.84
Stride(cm)
124
Cals
391
Cadence
156
BPM
124
%MHR
72.8
B/mi
1035
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:40(8:40/m) 117/131bpm 92cal 6.93/7.72mph
2) 1m - 8:04(8:04/m) 131/151bpm 103cal 7.44/8.31mph
3) 1m - 8:05(8:05/m) 130/151bpm 95cal 7.43/8.31mph
4) 1m - 8:30(8:30/m) 120/129bpm 78cal 7.05/7.64mph
5) 0.28m - 2:17(8:14/m) 125/128bpm 23cal 7.28/7.64mph

8:40 8:04 8:05 8:30 2:17

Pace

26%

54%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:10	1:10	9:18	105 84-115	977	154 120-158
0.25	3:06	1:56 +44	15:27	104 77-119	1607	148 122-152
0.38	4:12	1:06	8:48	116 108-123	1020	154 148-156
0.50	5:16	1:04	8:32	122 120-124	1040	155 152-158
0.63	6:20	1:05	8:37	124 122-125	1068	154 150-160
0.75	7:22	1:01	8:11	125 122-131	1024	156 152-160
0.88	8:21	59	7:55	122 121-124	965	157 154-160
1.00	9:22	1:01	8:09	121 120-123	986	155 152-158
1.13	10:50	1:28 +24	11:41	120 114-123	1401	153 120-162
1.25	11:49	59	7:54	125 118-130	987	159 154-162
1.38	12:47	58	7:46	128 126-130	994	157 154-160
1.50	13:47	1:00	7:58	129 126-132	1029	159 154-162
1.63	14:48	1:01	8:10	132 129-136	1079	158 152-160
1.75	15:50	1:01	8:12	137 135-141	1123	160 156-162
1.88	16:49	59	7:52	141 139-143	1108	158 154-160
2.00	17:50	1:01	8:11	139 136-151	1137	158 152-162
2.13	18:44	54	7:14	139 137-151	1006	158 152-164
2.25	20:24	1:40 +40	13:16	137 120-142	1819	155 120-160
2.38	21:33	1:09 +11	9:15	136 119-150	1258	156 122-164
2.50	22:52	1:19 +21	10:34	138 127-142	1459	155 120-162
2.63	23:52	59	7:56	135 129-141	1070	158 152-160
2.75	27:50	3:58 +2:55	31:42	120 85-135	3804	157 152-160
2.88	28:59	1:09	9:13	117 106-126	1078	156 150-160
3.00	30:03	1:04	8:34	123 121-126	1053	157 150-160
3.13	31:14	1:11	9:31	127 124-129	1209	155 144-160
3.25	32:17	1:03	8:23	126 123-129	1056	157 154-160
3.38	33:16	59	7:50	126 125-128	987	159 156-164
3.50	52:16	19:00 +18:00	2:31:57	95 49-128	14435	154 152-160
3.63	53:31	1:15	10:02	119 113-126	1194	157 156-160
3.75	54:34	1:03	8:25	125 122-128	1052	158 154-160
3.88	55:34	1:00	7:58	122 120-124	973	158 156-160
4.00	56:33	59	7:56	124 123-125	983	159 156-162
4.13	57:34	1:01	8:10	124 124-125	1013	158 156-160
4.25	58:43	1:08 +6	9:07	125 123-128	1140	158 154-160
4.28	58:58	15	9:08	127 125-128	1160	155 152-158

Heart

124/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

156 (164 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.4	156	4.2	34:16	13:13
Walk	3.6	120	0	2:52	1:20:39
Pause	27.0	-	-	21:50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:33	47.82%	More
800m	3:52	7:46	55.78%	More
1km	4:52	7:50	57.71%	More
Mile	7:52	7:52	60.77%	More
5k	29:58	9:39	54.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:37	7:37	62.75
5km	25:20	8:09	64.32
5M	41:59	8:24	63.51
10km	52:53	8:31	63.10
10M	1:27:36	8:46	63.14
Half	1:56:40	8:54	62.33
20M	3:02:48	9:08	63.04
Mara	4:03:27	9:18	63.12

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