Tue 28th Feb 2023 at 6:45am by Lyds

Run > Treadmill

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Time
44:47
Miles
4.00
Min/mi
11:12
Pacing
94%
WAVA
43.55
Stride(cm)
92
Cals
462
Cadence
156
BPM
160
%MHR
93.6
B/mi
1792
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:40(10:40/m) 145/161bpm [1548b/mi] 99cal
2) 1m - 10:15(10:15/m) 163/169bpm [1671b/mi] 107cal
3) 1m - 10:13(10:13/m) 168/177bpm [1716b/mi] 110cal
4) 1m - 10:35(10:35/m) 167/173bpm [1767b/mi] 113cal
5) 0.3m - 3:04(10:16/m) 169/174bpm [1735b/mi] 33cal

4 miles with 3 x 5mins @ 10:20/2mins recovery. Easy pace 11:30. Trying to concentrate on form a bit more, mainly arm position and driving elbows back as this seems to have a positive impact on my whole posture.

10:40 10:15 10:13 10:35 3:04

Pace

97%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:34	1:34	12:30	111 87-138	1388	153 124-158
0.25	2:54	1:21	10:44	141 138-143	1514	155 154-156
0.38	4:13	1:19	10:30	145 143-146	1521	155 154-158
0.50	5:31	1:18	10:22	148 145-149	1533	156 154-158
0.63	6:47	1:17	10:13	152 148-154	1553	156 154-158
0.75	8:05	1:17	10:19	155 153-158	1600	155 154-156
0.88	9:22	1:17	10:17	155 154-156	1595	156 154-156
1.00	10:39	1:17	10:18	159 157-160	1638	156 154-156
1.13	11:56	1:17	10:17	161 158-162	1655	156 154-158
1.25	13:12	1:16	10:07	160 155-164	1619	157 154-158
1.38	14:28	1:15	10:03	163 161-165	1639	157 156-158
1.50	15:43	1:16	10:05	163 161-167	1643	158 156-162
1.63	16:59	1:15	10:03	166 164-168	1668	156 156-158
1.75	18:19	1:20	10:40	163 159-166	1739	155 154-156
1.88	19:37	1:19	10:28	161 160-162	1686	156 154-158
2.00	20:54	1:17	10:19	165 162-167	1701	157 156-158
2.13	22:10	1:16	10:06	167 166-170	1686	157 154-160
2.25	23:26	1:16	10:06	168 168-169	1698	157 156-160
2.38	24:45	1:19	10:29	169 167-174	1773	154 150-156
2.50	26:03	1:18	10:26	166 164-168	1732	155 154-158
2.63	27:20	1:17	10:17	167 161-177	1716	156 154-158
2.75	28:36	1:16	10:08	170 168-175	1723	156 156-158
2.88	29:51	1:15	10:03	172 170-174	1727	156 154-158
3.00	31:07	1:16	10:08	170 167-171	1723	156 154-156
3.13	32:35	1:27	11:39	168 164-170	1957	155 154-156
3.25	33:55	1:20	10:41	166 164-167	1773	156 154-158
3.38	35:14	1:19	10:32	167 165-169	1759	155 154-156
3.50	36:31	1:18	10:21	168 164-171	1738	155 154-156
3.63	37:49	1:18	10:25	169 166-172	1761	155 154-158
3.75	39:07	1:17	10:17	167 161-170	1718	155 154-156
3.88	40:24	1:18	10:21	167 163-170	1728	156 154-158
4.00	41:42	1:18	10:23	167 162-171	1734	156 154-158
4.13	42:59	1:17	10:19	169 166-173	1743	156 154-158
4.25	44:16	1:17	10:14	169 166-173	1729	155 154-156
4.30	44:46	30	10:14	168 167-169	1718	157 156-158

Heart

160/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

156 (162 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	155	4.3	44:31	10:22
Walk	0.5	133	0	14	44:58
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	10:01	34.76%	More
800m	5:00	10:04	38.42%	More
1km	6:17	10:07	39.97%	More
Mile	10:11	10:11	42.32%	More
5k	32:07	10:20	46.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:29	9:29	45.44
5km	33:45	10:52	44.61
5M	57:29	11:30	42.69
10km	1:13:19	11:48	41.88
10M	2:04:54	12:29	40.39
Half	2:48:58	12:54	38.93
20M	4:31:20	13:34	38.04
Mara	6:07:06	14:01	37.18

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