Tue 16th May 2017 at 8:00am by pling

Run > Hill Work

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Time
51:30
Miles
4.40
Min/mi
11:42
Pacing
93%
WAVA
42.52
Stride(cm)
75
Cals
487
Cadence
182
BPM
158
%MHR
79.6
B/mi
1845
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 11:19(11:19/m) 151/159bpm 102cal 5.3/6.2mph
2) 1m - 11:22(11:22/m) 153/159bpm 105cal 5.28/5.95mph
3) 1m - 12:07(12:07/m) 156/160bpm 114cal 4.95/5.26mph
4) 1m - 11:29(11:29/m) 165/182bpm 113cal 5.23/6.62mph
5) 0.4m - 5:13(13:01/m) 169/180bpm 53cal 4.61/5.38mph

11:19 11:22 12:07 11:29 5:13

Pace

52%

38%

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	10:28	136 113-150	1423	179 120-190
0.25	2:39	1:21	10:46	153 150-156	1647	187 184-190
0.38	4:04	1:25	11:17	153 149-156	1726	186 180-190
0.50	5:31	1:27	11:38	156 151-159	1816	181 176-188
0.63	6:54	1:23	11:02	152 149-155	1678	185 178-190
0.75	8:29	1:35	12:40	155 151-159	1963	181 176-188
0.88	9:51	1:22	10:59	153 151-159	1681	186 182-190
1.00	11:19	1:28	11:43	153 149-158	1793	184 166-190
1.13	12:45	1:25	11:23	151 148-156	1718	186 182-188
1.25	14:10	1:25	11:24	152 150-154	1732	186 180-188
1.38	15:34	1:24	11:10	154 153-158	1719	184 176-188
1.50	16:55	1:21	10:47	154 151-159	1660	186 182-188
1.63	18:20	1:26	11:27	153 150-159	1752	184 182-186
1.75	19:47	1:26	11:31	152 149-155	1751	185 182-188
1.88	21:09	1:22	10:57	154 151-155	1686	186 182-188
2.00	22:40	1:31	12:11	156 153-158	1900	182 176-184
2.13	24:15	1:34	12:35	157 153-159	1977	177 174-180
2.25	25:50	1:35	12:38	155 153-157	1959	176 172-180
2.38	27:20	1:30	11:59	153 151-155	1834	179 174-184
2.50	28:51	1:32	12:14	155 153-158	1895	180 176-184
2.63	30:22	1:31	12:09	157 155-158	1908	178 172-182
2.75	31:50	1:28	11:44	157 154-160	1841	181 178-184
2.88	33:18	1:28	11:44	157 154-160	1843	178 176-182
3.00	34:47	1:29	11:54	155 153-158	1844	179 174-182
3.13	36:11	1:23	11:05	154 151-157	1706	180 174-188
3.25	37:33	1:22	10:59	152 150-155	1669	183 180-186
3.38	38:55	1:22	10:54	156 150-172	1700	185 176-192
3.50	40:18	1:23	11:07	178 172-182	1978	186 170-194
3.63	41:45	1:27	11:34	165 157-175	1907	183 172-194
3.75	43:17	1:33	12:22	175 166-178	2165	183 170-194
3.88	44:47	1:29	11:56	159 150-170	1896	181 174-196
4.00	46:16	1:29	11:54	177 167-180	2107	182 166-194
4.13	47:47	1:31	12:10	160 151-170	1946	181 176-194
4.25	49:23	1:35	12:41	176 166-180	2233	185 180-192
4.38	51:11	1:48	14:25	171 169-176	2466	175 170-180
4.40	51:29	18	12:17	169 167-171	2077	176 172-178

Heart

158/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

182 (196 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	182	4.4	51:25	11:42
Walk	0.1	120	0	4	16:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:28	34.33%	More
800m	5:23	10:50	36.72%	More
1km	6:49	10:58	37.77%	More
Mile	11:15	11:15	38.99%	More
5k	35:56	11:34	42.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:43	10:43	40.92
5km	35:37	11:28	43.02
5M	58:58	11:48	42.38
10km	1:14:15	11:57	42.13
10M	2:02:57	12:18	41.81
Half	2:43:42	12:30	40.95
20M	4:16:21	12:49	41.03
Mara	5:41:18	13:02	40.74

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