Wed 13th Jan 2021 at 12:00pm by Gooner

Run > Treadmill

  • Time
    30:02
  • Miles
    3.46
  • Min/mi
    8:41
  • Pacing
    72%
  • WAVA
    48.38
  • Stride(cm)
    109
  • Cals
    448
  • Cadence
    170
  • BPM
    165
  • %MHR
    84.8
  • B/mi
    1428
  • Surface
    Road

Notes & Comments

Dreadmill effort at work. Managed to push a bit more today but something still didn't quite feel right.

Split Summary
===
1) 1m - 10:02(10:02/m) 148/172bpm 133cal
2) 1m - 9:49(9:49/m) 171/180bpm 153cal
3) 1m - 9:50(9:50/m) 174/181bpm 156cal
4) 0.04m - 21(8:12/m) 177/178bpm 6cal
10:02 9:49 9:50 21

Pace

6% 4% 18% 69% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 2:20 2:20 +31 18:42 115 76-126 2150 166 140-172
0.25 3:32 1:11 9:31 130 124-146 1238 171 170-172
0.38 4:41 1:10 9:18 147 145-153 1368 171 170-172
0.50 5:51 1:10 9:20 152 146-156 1417 172 170-174
0.63 7:01 1:10 9:20 162 148-169 1512 172 170-174
0.75 8:12 1:10 9:21 165 163-167 1544 171 170-174
0.88 9:21 1:10 9:20 166 163-168 1548 172 170-174
1.00 10:32 1:11 9:28 169 168-172 1599 172 170-174
1.13 11:43 1:11 9:26 171 169-173 1613 172 170-176
1.25 12:53 1:10 9:21 171 170-172 1598 172 170-174
1.38 14:09 1:16 10:07 172 170-175 1741 172 170-174
1.50 15:20 1:11 9:26 174 170-179 1641 170 168-174
1.63 16:30 1:10 9:23 170 168-172 1595 170 168-172
1.75 17:40 1:10 9:21 172 164-177 1608 171 170-172
1.88 19:10 1:29 11:55 169 162-173 2014 169 152-172
2.00 20:22 1:12 9:39 173 170-180 1671 169 166-172
2.13 21:48 1:26 11:29 171 169-172 1963 166 116-174
2.25 23:07 1:19 10:28 169 166-172 1770 169 166-172
2.38 24:18 1:12 9:33 171 169-174 1632 169 166-172
2.50 25:29 1:10 9:21 173 168-176 1618 170 168-172
2.63 26:39 1:11 9:25 176 174-178 1656 171 166-172
2.75 27:50 1:10 9:24 177 177-179 1663 171 168-172
2.88 29:02 1:13 9:42 174 171-179 1688 170 166-174
3.00 30:12 1:10 9:16 179 178-181 1659 172 166-174
3.04 30:34 22 8:27 177 176-178 1496 173 172-174

Heart

165/181max
  • Show Beats/Mile

Cadence

170 (176 max) Stride Length: 109cm Run: 99.4% Walk: 0.6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:17 9:11 32.22% More
800m 4:38 9:20 36.34% More
1km 5:48 9:20 38.13% More
Mile 9:22 9:22 40.91% More

Predictions

Dist Time Per Mile WAVA
1M 7:52 7:52 48.68
5km 26:44 8:36 48.58
5M 44:40 8:56 47.49
10km 56:28 9:05 47.03
10M 1:34:20 9:26 46.56
Half 2:06:14 9:38 45.71
20M 3:19:14 9:58 45.89
Mara 4:26:35 10:10 45.73
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