Wed 10th May 2017 at 8:00am by pling

Run > Hill Work

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Time
49:10
Miles
4.35
Min/mi
11:18
Pacing
91%
WAVA
44.02
Stride(cm)
77
Cals
456
Cadence
185
BPM
155
%MHR
78.5
B/mi
1757
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 11:00(11:00/m) 150/158bpm 98cal 5.45/5.95mph
2) 1m - 11:16(11:16/m) 151/156bpm 102cal 5.33/5.85mph
3) 1m - 11:28(11:28/m) 152/160bpm 104cal 5.23/5.89mph
4) 1m - 10:50(10:50/m) 165/183bpm 106cal 5.54/6.51mph
5) 0.35m - 4:36(13:08/m) 167/178bpm 46cal 4.57/6.1mph

11:00 11:16 11:28 10:50 4:36

Pace

29%

49%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:18	1:18	10:21	136 101-156	1408	183 120-190
0.25	2:43	1:25	11:21	153 149-157	1736	185 182-190
0.38	4:11	1:28	11:46	153 148-158	1799	186 176-190
0.50	5:34	1:23	11:06	153 149-158	1699	186 182-188
0.63	6:55	1:21	10:47	151 148-155	1629	187 182-192
0.75	8:19	1:24	11:11	152 148-156	1699	186 184-192
0.88	9:42	1:23	11:07	150 148-152	1667	188 184-190
1.00	11:00	1:17	10:18	151 147-154	1555	189 186-190
1.13	12:22	1:23	11:03	148 144-151	1635	187 184-190
1.25	13:43	1:20	10:41	149 144-152	1591	187 186-190
1.38	15:11	1:28	11:45	151 147-155	1774	186 184-188
1.50	16:36	1:25	11:21	152 150-156	1726	187 184-190
1.63	18:02	1:27	11:32	150 146-153	1731	188 184-192
1.75	19:27	1:25	11:17	152 150-154	1715	188 184-192
1.88	20:50	1:23	11:03	153 148-155	1690	188 184-192
2.00	22:15	1:25	11:23	151 149-154	1720	188 186-192
2.13	23:40	1:24	11:15	153 149-157	1720	188 182-192
2.25	25:02	1:22	10:57	152 149-157	1665	188 184-192
2.38	26:27	1:26	11:25	153 150-156	1746	188 186-190
2.50	27:52	1:24	11:16	150 146-154	1689	187 184-190
2.63	29:26	1:34	12:33	153 149-156	1919	180 120-190
2.75	30:51	1:25	11:20	150 144-156	1700	187 176-192
2.88	32:18	1:28	11:41	156 151-160	1823	187 182-194
3.00	33:43	1:24	11:16	150 145-155	1690	187 184-190
3.13	34:57	1:14	9:49	151 147-154	1483	187 180-190
3.25	36:13	1:17	10:13	150 147-154	1532	188 184-192
3.38	37:32	1:19	10:32	154 143-173	1621	186 176-190
3.50	38:51	1:19	10:29	178 170-183	1866	189 184-190
3.63	40:08	1:18	10:21	167 161-173	1730	187 184-192
3.75	41:38	1:30	11:59	175 167-182	2096	168 130-200
3.88	42:59	1:21	10:47	163 155-173	1758	190 182-198
4.00	44:32	1:33	12:23	174 161-181	2156	179 164-192
4.13	46:05	1:32	12:20	164 154-176	2022	188 174-198
4.25	47:45	1:41	13:26	171 164-178	2297	177 120-188
4.35	49:10	1:25	14:04	164 159-165	2306	173 120-184

Heart

155/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (200 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	186	4.3	48:13	11:17
Walk	1.8	126	0.1	53	11:25
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:26	9:49	36.59%	More
800m	5:01	10:05	39.44%	More
1km	6:21	10:13	40.55%	More
Mile	10:36	10:36	41.38%	More
5k	34:19	11:03	44.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:21	10:21	42.37
5km	34:25	11:05	44.52
5M	56:59	11:24	43.86
10km	1:11:45	11:33	43.60
10M	1:58:49	11:53	43.26
Half	2:38:11	12:05	42.38
20M	4:07:43	12:23	42.46
Mara	5:29:49	12:35	42.16

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