Fri 30th Dec 2016 at 4:00pm by Dickie York

Run > Hill Work

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Time
34:03
Miles
4.65
Min/mi
7:19
Pacing
82%
WAVA
62.81
Stride(cm)
119
Cadence
184
BPM
145
%MHR
84.9
B/mi
1063
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:22(8:22/m)
2) 1m - 6:31(6:31/m)
3) 1m - 6:11(6:11/m)
4) 1m - 7:27(7:27/m)
5) 0.65m - 5:32(8:32/m)

3min build to 8mph 1% gradient
7min @ 8mph 1% gradient
2min @ 10mph 1% gradient
2min @ 10mph 4% gradient
2min @ 10mph 1% gradient
2min @ 10mph 3% gradient
2min @ 10mph 1% gradient
2min @ 10mph 2% gradient
2min @ 10mph 1% gradient
5min @ 7mph 1% gradient
4min @ 7mph 4% gradient
1min @ 7mph 1% gradient

8:22 6:31 6:11 7:27 5:32

Pace

30%

12%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:27	1:27	11:34	167 60-172
0.25	2:35	1:08	9:04	175 172-178
0.38	3:35	1:00	8:01	180 178-182
0.50	4:32	57	7:34	182 182-182
0.63	5:30	58	7:44	182 182-182
0.75	6:27	57	7:35	182 182-182
0.88	7:25	58	7:46	182 182-182
1.00	8:22	57	7:33	182 182-182
1.13	9:20	58	7:44	182 182-182
1.25	10:14	54	7:12	183 182-190
1.38	11:00	47	6:14	193 190-194
1.50	11:48	48	6:24	194 194-194
1.63	12:34	46	6:07	195 194-196
1.75	13:21	46	6:12	196 196-196
1.88	14:07	46	6:08	196 196-196
2.00	14:53	46	6:08	195 194-196
2.13	15:40	47	6:19	194 194-194
2.25	16:26	46	6:07	194 194-194
2.38	17:12	46	6:12	196 194-196
2.50	17:58	46	6:04	196 196-196
2.63	18:44	46	6:09	194 194-196
2.75	19:31	47	6:18	194 194-194
2.88	20:18	47	6:14	194 194-194
3.00	21:04	46	6:11	194 194-194
3.13	21:51	47	6:14	194 194-194
3.25	22:37	46	6:07	194 194-194
3.38	23:23	46	6:12	193 192-194
3.50	24:12	49	6:30	190 176-192
3.63	25:17	1:05	8:41	175 174-176
3.75	26:22	1:05	8:40	174 174-174
3.88	27:27	1:05	8:40	174 174-176
4.00	28:31	1:04	8:32	176 176-176
4.13	29:36	1:04	8:35	176 176-178
4.25	30:39	1:03	8:25	178 178-178
4.38	31:43	1:04	8:29	178 178-178
4.50	32:46	1:03	8:27	178 178-178
4.63	33:51	1:05	8:40	176 176-178
4.65	34:03	12	8:41	176 176-176

Heart

145/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (196 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	184	4.6	33:58	7:19
Walk	0.1	80	0	3	16:07
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:03	53.34%	More
800m	3:02	6:07	61.60%	More
1km	3:49	6:08	64.04%	More
Mile	6:09	6:09	67.75%	More
5k	20:28	6:35	69.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:15	6:15	66.60
5km	21:49	7:01	64.90
5M	36:53	7:23	62.43
10km	46:53	7:33	61.30
10M	1:19:15	7:56	59.90
Half	1:46:46	8:09	58.36
20M	2:50:17	8:31	57.98
Mara	3:49:23	8:45	57.39

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