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Fri 28th Feb 2025 at 9:49am by DfdMike

Run > Treadmill
  • Time
    45:05
  • Miles
    4.18
  • Min/mi
    10:47
  • Pacing
    53%
  • WAVA
    48.68
  • Stride(cm)
    95
  • Cals
    489
  • Cadence
    157
  • BPM
    123
  • %MHR
    72.2
  • B/mi
    1324
  • Surface
    Treadmill

Notes & Comments

500m warm up
Treadmill Reps - 1km @ 11; 12; 11; 12; 11 kmh with 250m walk/jog recovery

Cool down

1) 1mi - 11:05(11:05/mi) 106/128bpm [1175b/mi] 105cal
2) 1mi - 11:03(11:03/mi) 121/141bpm [1337b/mi] 120cal
3) 1mi - 9:03(9:03/mi) 134/145bpm [1214b/mi] 120cal
4) 1mi - 10:49(10:49/mi) 133/147bpm [1439b/mi] 134cal
5) 0.18mi - 3:05(17:05/mi) 104/110bpm [1776b/mi] 10cal
11:05 11:03 9:03 10:49 3:05

Multigraph

  • Pace
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 2:19 2:19 18:32 77 56-100 1427 143 104-158
0.25 3:44 1:25 11:20 99 97-101 1121 156 154-160
0.38 5:01 1:17 10:14 105 97-115 1074 164 154-170
0.50 6:08 1:07 8:57 119 116-122 1066 165 162-168
0.63 7:18 1:10 9:22 122 120-124 1144 165 162-166
0.75 8:21 1:03 8:25 125 124-128 1052 165 162-166
0.88 9:25 1:04 8:31 126 125-127 1074 166 164-166
1.00 11:04 1:39 13:12 111 96-126 1464 135 108-166
1.13 12:21 1:17 10:19 107 103-117 1104 163 154-176
1.25 13:24 1:02 8:17 128 121-133 1060 173 172-174
1.38 14:21 57 7:40 135 134-136 1034 172 170-174
1.50 15:21 1:00 7:56 136 135-138 1079 172 170-172
1.63 16:20 1:00 7:56 139 138-140 1103 171 170-174
1.75 19:36 3:16 26:06 118 90-140 3080 135 90-172
1.88 20:55 1:19 10:34 110 96-123 1163 165 158-170
2.00 22:08 1:13 9:40 128 125-131 1238 168 166-168
2.13 23:11 1:04 8:30 133 132-135 1131 167 166-168
2.25 24:19 1:08 9:04 135 134-137 1224 168 166-170
2.38 25:28 1:09 9:10 137 136-137 1255 169 168-170
2.50 26:57 1:29 11:51 124 115-138 1469 136 110-172
2.63 28:10 1:14 9:48 124 115-134 1216 166 156-170
2.75 29:14 1:04 8:28 139 137-141 1177 169 168-170
2.88 30:13 59 7:51 143 142-144 1123 170 168-170
3.00 31:11 58 7:45 144 143-145 1116 169 168-170
3.13 32:10 59 7:52 145 145-146 1142 168 166-170
3.25 33:55 1:45 14:00 128 108-146 1792 117 106-170
3.38 35:15 1:20 10:41 120 107-134 1282 168 154-174
3.50 36:27 1:12 9:36 137 135-139 1315 174 172-176
3.63 37:39 1:11 9:31 140 139-141 1332 174 172-176
3.75 38:51 1:12 9:38 140 138-141 1349 172 170-174
3.88 40:02 1:11 9:30 141 140-142 1339 167 118-174
4.00 42:00 1:58 15:44 124 110-138 1951 117 112-122
4.13 44:07 2:07 16:57 104 101-107 1763 117 114-120
4.18 45:05 58 17:27 101 98-105 1763 115 114-116

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 146 max Delete HR Trace

  • Cadence Distribution

    157 avge / 176 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.0 167 3.7 35:11 9:36
    Walk 20.4 112 0.5 9:11 17:44
    Still 1.6 - - 43 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:46 46.22% More
    800m 3:56 7:55 54.33% More
    1km 5:03 8:07 55.95% More
    Mile 8:57 8:57 54.96% More
    5k 30:50 9:55 52.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:54 9:54 49.67
    5km 32:55 10:36 49.07
    5M 54:31 10:54 48.49
    10km 1:08:38 11:03 48.17
    10M 1:53:39 11:22 47.88
    Half 2:31:19 11:33 47.52
    20M 3:56:57 11:51 47.59
    Mara 5:15:29 12:02 47.87
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