Mon 5th Aug 2019 at 8:00pm by StewartC

Run > Treadmill

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Time
16:18
Miles
1.46
Min/mi
11:10
Pacing
93.2%
WAVA
39.52
Stride(cm)
84
Cals
213
Cadence
172
Surface
Road

Notes & Comments

A quick test of Achilles after speedwork on Thursday, no pain but felt a little tight.

I'll take that a promising sign, but will lay off speed for a week.

Split Summary
===
1) 1m - 10:32(10:32/m) 147cal 5.7/6.22mph
2) 0.46m - 5:46(12:35/m) 66cal 4.77/6.26mph

10:32 5:46

Pace

11%

30%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	47	47	12:32	171 168-174
0.13	1:26	39	10:22	175 174-178
0.19	2:05	39	10:24	174 172-178
0.25	2:45	40	10:41	172 170-172
0.31	3:24	39	10:31	172 170-172
0.38	4:04	39	10:30	171 168-172
0.44	4:43	39	10:23	171 170-172
0.50	5:22	39	10:32	170 168-172
0.56	6:02	40	10:41	169 168-170
0.63	6:41	39	10:29	170 168-172
0.69	7:20	38	10:10	171 168-172
0.75	7:57	38	10:06	173 172-174
0.81	8:35	37	9:59	174 172-176
0.88	9:13	38	10:06	175 172-176
0.94	9:52	39	10:21	171 168-172
1.00	10:32	40	10:45	175 174-178
1.06	11:11	39	10:19	173 172-174
1.13	11:49	38	10:08	172 172-172
1.19	12:28	39	10:29	174 174-176
1.25	13:07	39	10:20	175 174-176
1.31	13:47	40	10:43	174 172-176
1.38	14:35	48	12:54	173 170-176
1.44	15:14	39	10:18	175 174-176
1.46	16:19	1:05	50:07	122 122-122

Cadence

172 (178 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.0	172	1.4	15:20	10:35
Walk	6.0	122	0	59	1:35:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:30	10:04	32.56%	More
800m	5:05	10:14	37.43%	More
1km	6:23	10:16	38.95%	More
Mile	10:22	10:22	40.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:57	10:57	38.60
5km	36:05	11:37	39.85
5M	59:31	11:54	39.32
10km	1:14:48	12:02	39.06
10M	2:03:24	12:20	39.12
Half	2:43:57	12:31	38.65
20M	4:15:53	12:48	39.24
Mara	5:39:56	12:58	39.39

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