Mon 28th Jan 2019 at 12:00pm by Dickie York

Run > Steady-State

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Time
30:06
Miles
4.13
Min/mi
7:17
Pacing
83.4%
WAVA
64.02
Stride(cm)
121
Cals
204
Cadence
182
BPM
147
%MHR
86
B/mi
1072
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 8:20(8:20/m)
2) 1m - 6:33(6:33/m)
3) 1m - 6:46(6:46/m)
4) 1m - 7:29(7:28/m)
5) 0.12m - 57(7:40/m)

30min @ 8mph
with
5 x 30sec @ 12.5mph
in the middle

8:20 6:33 6:46 7:29 57

Pace

10%

65%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.22	10:00	10:00	8:12	151 49-185	1237	178 112-182
2.78	20:00	10:00	6:25	156 135-195	1002	190 180-216
4.12	30:00	10:00	7:28	134 131-142	1000	180 178-180
4.13	30:05	5	9:35	134 133-134	1284	178 172-180

Heart

147/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

182 (216 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	182	4.1	29:58	7:16
Walk	0.3	116	0	5	16:47
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:57	55.02%	More
800m	3:01	6:04	63.14%	More
1km	3:57	6:21	62.93%	More
Mile	6:17	6:17	67.24%	More
5k	21:34	6:57	66.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	67.09
5km	21:59	7:05	65.41
5M	37:10	7:26	62.97
10km	47:14	7:36	61.86
10M	1:19:51	7:59	60.46
Half	1:47:34	8:13	58.92
20M	2:51:34	8:35	58.53
Mara	3:51:07	8:49	57.94

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