Tue 6th Jun 2017 at 8:00am by pling

Run > Hill Work

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Time
48:47
Miles
4.41
Min/mi
11:04
Pacing
92.8%
WAVA
45.02
Stride(cm)
78
Cals
453
Cadence
187
BPM
155
%MHR
78.4
B/mi
1716
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:51(10:51/m) 148/156bpm 94cal 5.53/6.01mph
2) 1m - 10:47(10:47/m) 152/157bpm 100cal 5.56/6.03mph
3) 1m - 11:24(11:24/m) 154/159bpm 105cal 5.26/6.28mph
4) 1m - 10:53(10:53/m) 162/180bpm 105cal 5.51/6.87mph
5) 0.41m - 4:52(11:58/m) 166/177bpm 49cal 5.02/5.47mph

10:51 10:47 11:24 10:53 4:52

Pace

25%

48%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:17	1:17	10:19	126 89-147	1301	182 122-190
0.25	2:35	1:17	10:19	152 148-155	1569	189 186-194
0.38	4:00	1:25	11:24	151 149-154	1721	186 164-192
0.50	5:23	1:22	10:59	153 151-155	1680	188 184-192
0.63	6:42	1:19	10:32	150 145-153	1581	187 174-190
0.75	8:11	1:29	11:52	149 146-151	1767	188 176-192
0.88	9:29	1:19	10:29	152 148-156	1594	190 186-192
1.00	10:50	1:21	10:49	150 147-156	1622	189 184-192
1.13	12:12	1:21	10:51	152 150-156	1650	189 182-194
1.25	13:32	1:21	10:44	155 154-157	1664	189 184-192
1.38	14:53	1:20	10:42	151 146-156	1616	189 186-194
1.50	16:15	1:22	10:58	150 148-153	1644	189 186-192
1.63	17:36	1:21	10:45	155 152-157	1667	188 174-192
1.75	18:56	1:21	10:45	153 150-154	1645	189 186-192
1.88	20:13	1:17	10:17	150 146-154	1542	189 186-192
2.00	21:36	1:23	11:02	153 151-155	1688	188 182-192
2.13	23:05	1:29	11:50	156 154-158	1845	187 184-190
2.25	24:30	1:25	11:23	156 152-158	1775	187 182-190
2.38	25:59	1:29	11:51	152 148-158	1802	188 184-200
2.50	27:26	1:27	11:34	155 151-159	1794	186 182-190
2.63	28:55	1:29	11:53	153 151-156	1818	187 166-192
2.75	30:17	1:22	10:55	155 152-158	1693	188 184-192
2.88	31:39	1:22	10:59	151 147-156	1658	188 184-192
3.00	33:02	1:23	11:01	152 150-154	1676	188 184-192
3.13	34:12	1:10	9:18	152 150-154	1415	188 184-192
3.25	35:26	1:14	9:52	150 147-153	1480	188 184-192
3.38	36:44	1:19	10:30	154 145-170	1618	174 120-190
3.50	38:07	1:22	11:00	176 170-180	1936	178 120-192
3.63	39:25	1:18	10:24	160 151-169	1665	186 176-194
3.75	40:56	1:31	12:07	175 166-179	2121	185 174-194
3.88	42:23	1:27	11:34	155 146-167	1793	182 178-196
4.00	43:56	1:33	12:24	170 159-175	2109	186 172-200
4.13	45:20	1:24	11:11	156 149-167	1745	184 170-196
4.25	46:52	1:33	12:22	172 161-177	2126	187 184-194
4.38	48:25	1:32	12:20	169 167-173	2084	185 178-188
4.40	48:47	22	12:44	166 163-168	2114	178 174-180

Heart

155/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

187 (200 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	187	4.4	48:13	11:04
Walk	1.0	121	0	29	10:51
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:35	37.52%	More
800m	4:58	10:00	39.75%	More
1km	6:18	10:09	40.81%	More
Mile	10:29	10:29	41.81%	More
5k	33:48	10:53	45.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:07	10:07	43.34
5km	33:39	10:50	45.53
5M	55:44	11:09	44.84
10km	1:10:10	11:18	44.59
10M	1:56:11	11:37	44.25
Half	2:34:42	11:49	43.34
20M	4:02:15	12:07	43.42
Mara	5:22:32	12:19	43.11

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