Wed 22nd Jan 2020 at 1:00pm by Dickie York

Run > Steady-State

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Time
31:10
Miles
4.02
Min/mi
7:45
Pacing
88%
WAVA
60.59
Stride(cm)
114
Cadence
182
BPM
137
%MHR
80.4
B/mi
1066
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 8:19(8:19/m) 128/168bpm
2) 1m - 7:34(7:34/m) 139/162bpm
3) 1m - 7:31(7:31/m) 140/147bpm
4) 1m - 7:34(7:34/m) 143/160bpm
5) 0.02m - 12(8:20/m) 143/145bpm

Steady state at 8mph with 5kg weight vest.

8:19 7:34 7:31 7:34 12

Pace

24%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:31	1:31	12:06	101 62-156	1222	164 120-172
0.25	2:37	1:06	8:48	124 94-152	1092	174 172-178
0.38	3:36	59	7:53	131 86-146	1032	180 178-182
0.50	4:32	56	7:32	136 123-153	1024	183 182-184
0.63	5:29	57	7:34	137 127-168	1037	184 184-186
0.75	6:27	58	7:41	139 126-168	1068	185 184-186
0.88	7:22	56	7:24	139 125-168	1029	184 184-184
1.00	8:19	57	7:33	138 133-142	1041	184 184-184
1.13	9:15	56	7:28	139 134-162	1039	184 182-184
1.25	10:11	56	7:32	138 126-141	1039	184 184-184
1.38	11:09	58	7:42	139 136-143	1070	184 182-184
1.50	12:05	56	7:29	140 137-143	1047	183 182-184
1.63	13:02	57	7:34	138 135-143	1044	184 184-184
1.75	13:59	57	7:33	142 139-145	1072	184 182-184
1.88	14:55	57	7:34	139 137-142	1052	184 182-184
2.00	15:52	57	7:34	139 136-142	1052	182 182-182
2.13	16:48	56	7:28	140 137-142	1046	182 182-182
2.25	17:45	57	7:39	140 135-145	1070	183 182-184
2.38	18:41	56	7:26	140 136-147	1041	184 184-184
2.50	19:38	57	7:36	141 137-145	1072	183 182-184
2.63	20:35	57	7:34	140 137-143	1060	183 182-186
2.75	21:31	56	7:27	140 138-144	1043	184 184-184
2.88	22:27	56	7:30	141 138-144	1057	182 180-184
3.00	23:23	56	7:31	142 139-145	1066	182 182-182
3.13	24:20	56	7:31	142 139-145	1066	183 182-186
3.25	25:18	58	7:44	142 138-157	1099	183 182-184
3.38	26:14	56	7:28	143 136-158	1069	182 182-182
3.50	27:11	57	7:38	142 135-145	1083	183 182-194
3.63	28:07	56	7:29	142 138-159	1062	182 182-182
3.75	29:04	57	7:39	143 128-147	1093	182 182-182
3.88	30:01	56	7:28	143 140-159	1069	182 182-182
4.00	30:58	57	7:36	143 140-160	1088	182 182-182
4.02	31:10	12	8:39	143 136-145	1237	171 132-182

Heart

137/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

182 (194 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.4	182	3.8	29:07	7:35
Walk	6.0	165	0.2	1:53	10:21
Still	0.5	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:23	44.71%	More
800m	3:43	7:28	51.76%	More
1km	4:39	7:29	53.86%	More
Mile	7:31	7:31	56.73%	More
5k	23:24	7:32	61.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:43	6:43	63.42
5km	23:27	7:33	61.81
5M	39:39	7:56	59.50
10km	50:23	8:07	58.47
10M	1:25:11	8:31	57.16
Half	1:54:45	8:46	55.71
20M	3:03:01	9:09	55.35
Mara	4:06:32	9:25	54.79

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