Tue 30th Jul 2019 at 10:00am by Steve Shaughnessy

Run > Steady-State

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Time
40:39
Miles
5.34
Min/mi
7:37
Pacing
75%
WAVA
70.19
Stride(cm)
134
Cals
543
Cadence
158
BPM
136
%MHR
79.3
B/mi
1033
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:45(8:45/m) 119/135bpm 98cal 6.86/7.43mph
2) 1m - 7:48(7:48/m) 134/143bpm 106cal 7.69/8.08mph
3) 1m - 7:24(7:24/m) 142/146bpm 106cal 8.11/8.41mph
4) 1m - 7:10(7:10/m) 145/154bpm 104cal 8.37/8.75mph
5) 1m - 7:10(7:10/m) 140/156bpm 97cal 8.37/8.89mph
6) 0.34m - 2:22(6:56/m) 142/145bpm 32cal 8.65/8.93mph

8:45 7:48 7:24 7:10 7:10 2:22

Pace

12%

20%

26%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:23	2:23	9:34	104 61-118	995	152 120-160
0.50	4:38	2:14	8:56	121 116-126	1082	157 152-160
0.75	6:43	2:06	8:23	125 122-127	1047	157 154-160
1.00	8:46	2:02	8:09	128 123-135	1044	158 154-160
1.25	10:42	1:56	7:44	131 128-133	1013	158 154-160
1.50	12:38	1:57	7:47	134 131-138	1043	158 154-160
1.75	14:44	2:05 +10	8:22	133 129-137	1112	158 154-162
2.00	16:41	1:58	7:51	140 134-143	1099	158 154-162
2.25	18:29	1:47	7:08	143 141-145	1020	158 154-162
2.50	20:22	1:54	7:35	138 130-143	1047	158 154-160
2.75	22:13	1:51	7:24	143 140-146	1058	159 156-162
3.00	24:07	1:53	7:33	144 141-146	1088	158 154-160
3.25	25:59	1:52	7:28	145 140-148	1083	158 156-160
3.50	27:46	1:47	7:08	146 144-153	1041	158 156-162
3.75	30:22	2:37 +51	10:27	143 133-154	1495	160 120-166
4.00	32:09	1:46	7:05	144 141-146	1020	160 156-164
4.25	33:56	1:47	7:09	139 135-144	993	159 156-164
4.50	35:45	1:50	7:18	137 125-144	1001	158 156-160
4.75	38:23	2:37 +43	10:30	139 134-143	1459	159 120-166
5.00	40:03	1:40	6:39	145 136-156	965	162 158-166
5.25	41:48	1:45	7:01	141 136-144	989	161 158-164
5.34	42:25	37	6:51	143 142-145	980	164 160-168

Heart

136/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

158 (168 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.3	158	5.3	40:23	7:45
Walk	2.6	123	0	1:08	1:13:13
Still	0.1	-	-	2	-
Pause	2.0	-	-	51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:33	55.21%	More
800m	3:22	6:46	63.99%	More
1km	4:22	7:02	64.30%	More
Mile	7:06	7:06	67.33%	More
5k	23:38	7:36	68.96%	More
5 miles	39:13	7:51	68.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	69.60
5km	22:53	7:22	71.21
5M	37:55	7:35	70.32
10km	47:44	7:41	69.91
10M	1:19:06	7:55	69.92
Half	1:45:21	8:03	69.03
20M	2:45:03	8:15	69.82
Mara	3:39:48	8:23	69.91

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