Sun 22nd Oct 2017 at 5:00pm by Hawkins

Run > Hill Work

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Time
40:09
Miles
4.21
Min/mi
9:32
Pacing
68%
WAVA
45.32
Stride(cm)
99
Cals
515
Cadence
171
BPM
143
%MHR
68.6
B/mi
1361
Asc(m)
42
Surface
Road

Notes & Comments

More enforced hill reps due to unruly cattle.

Split Summary
===
1) 1m - 9:25(9:25/m) 139/158bpm 122cal 6.38/8.08mph
2) 1m - 9:15(9:15/m) 139/152bpm 113cal 6.48/7.26mph
3) 1m - 9:52(9:52/m) 143/174bpm 120cal 6.08/6.82mph
4) 1m - 9:36(9:36/m) 151/186bpm 129cal 6.25/7.6mph
5) 0.21m - 2:02(9:49/m) 164/175bpm 31cal 6.11/6.26mph

9:25 9:15 9:52 9:36 2:02

Pace

28%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:06	1:06	8:44	117 91-145	1022	161 118-174
0.25	2:27	1:21 +8	10:51	145 141-148	1573	168 164-172
0.38	3:42	1:16	10:05	147 135-157	1482	170 168-172
0.50	5:08	1:25 +13	11:23	149 142-157	1695	171 170-174
0.63	8:34	3:26 +2:13	27:29	137 92-156	3765	166 164-172
0.75	10:00	1:26 +18	11:31	135 125-149	1555	167 166-170
0.88	11:08	1:07	9:00	128 121-137	1152	171 166-174
1.00	12:16	1:08	9:04	140 136-141	1270	169 166-174
1.13	13:25	1:09	9:12	141 135-148	1298	174 166-178
1.25	14:31	1:07	8:52	142 139-151	1260	174 168-178
1.38	15:38	1:07	8:52	144 140-146	1277	173 166-178
1.50	16:48	1:11	9:25	143 140-146	1346	175 164-180
1.63	18:06	1:18 +10	10:22	145 139-152	1503	166 118-172
1.75	19:21	1:15	9:56	128 118-138	1272	171 168-174
1.88	20:30	1:09	9:11	142 135-148	1305	174 168-178
2.00	21:41	1:11	9:29	128 118-144	1214	172 170-184
2.13	22:59	1:18	10:27	128 125-135	1339	174 170-176
2.25	24:07	1:08	9:05	137 125-144	1244	171 166-174
2.38	25:24	1:17	10:14	130 116-155	1330	172 168-176
2.50	26:36	1:12	9:35	150 130-174	1438	171 164-178
2.63	27:49	1:13	9:45	156 137-174	1520	175 170-178
2.75	29:00	1:11	9:26	146 143-149	1377	170 166-172
2.88	30:18	1:18	10:22	146 143-148	1515	173 170-174
3.00	31:33	1:15	10:01	154 151-157	1541	172 166-176
3.13	32:46	1:13	9:43	155 139-168	1507	174 166-178
3.25	33:58	1:13	9:42	146 144-149	1416	171 166-174
3.38	35:12	1:14	9:52	144 136-151	1420	172 160-176
3.50	36:20	1:08	9:02	147 142-151	1329	174 170-180
3.63	37:30	1:10	9:21	154 146-161	1441	175 170-184
3.75	38:39	1:09	9:11	150 146-153	1377	176 168-182
3.88	39:52	1:13	9:41	152 147-156	1471	172 168-176
4.00	41:08	1:17	10:13	161 140-186	1644	173 166-178
4.13	42:23	1:15	10:00	166 158-173	1659	173 170-178
4.21	43:10	47	9:34	161 158-165	1540	169 168-172

Heart

143/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (184 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.3	171	4.2	40:05	10:13
Walk	0.8	118	0	22	22:38
Pause	5.9	-	-	2:43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	34.54%	More
800m	4:28	8:58	38.99%	More
1km	5:35	8:59	40.79%	More
Mile	9:15	9:15	42.41%	More
5k	29:38	9:32	45.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:09	8:09	48.15
5km	28:39	9:13	46.55
5M	48:36	9:43	44.54
10km	1:01:51	9:57	43.70
10M	1:44:53	10:29	42.56
Half	2:21:33	10:48	41.39
20M	3:46:24	11:19	41.00
Mara	5:05:32	11:40	40.51

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