Tue 20th Mar 2018 at 6:00pm by Hills of Death (HOD)

Run > Tempo

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Time
1:18:10
Miles
9.00
Min/mi
8:41
Pacing
0%
WAVA
54.80
Stride(cm)
107
Cals
771
Cadence
173
BPM
137
%MHR
74.4
B/mi
1189
Asc(m)
42
Surface
Road

Notes & Comments

Run to speedwork and did run at tempo pace.

10:14 9:22 8:42 7:17 7:18 7:19 9:03 9:58 6:58

Pace

16%

14%

32%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:36	2:36	10:24	115 67-150	1196	179 172-182	0/2
0.50	7:05	4:29 +1:42	17:55	146 129-154	2615	178 146-184	1/2
0.75	9:31	2:26	9:46	133 126-139	1299	178 172-182	2/2
1.00	11:54	2:23	9:32	128 124-131	1220	174 170-188	2/0
1.25	14:41	2:46 +25	11:06	126 110-132	1398	168 98-176	1/3
1.50	16:57	2:17	9:07	131 127-133	1194	173 170-180	1/2
1.75	20:12	3:14 +57	12:58	122 94-132	1582	169 110-176	0/0
2.00	22:38	2:26	9:43	124 109-131	1205	170 166-176	1/1
2.25	26:28	3:50 +1:37	15:22	117 85-132	1798	171 110-178	1/1
2.50	29:10	2:42 +26	10:49	127 118-131	1374	172 126-186	0/1
2.75	38:35	9:25 +7:17	37:40	118 84-132	4444	175 166-180	1/0
3.00	40:39	2:04	8:14	147 135-153	1211	177 170-182	0/0
3.25	42:32	1:53	7:32	154 152-155	1160	177 172-186	0/0
3.50	44:21	1:49	7:16	159 154-161	1157	177 166-184	0/0
3.75	47:02	2:41 +1:00	10:45	147 115-164	1580	177 138-190	0/0
4.00	50:55	3:53 +2:00	15:31	145 108-164	2251	176 170-182	0/0
4.25	52:49	1:54	7:37	154 142-160	1174	174 168-180	0/0
4.50	54:35	1:46	7:04	165 161-167	1166	176 172-184	0/0
4.75	57:25	2:50 +1:01	11:19	153 116-167	1731	175 154-196	0/0
5.00	59:14	1:49	7:15	158 143-166	1145	175 170-180	0/0
5.25	1:02:55	3:41 +1:58	14:44	146 110-166	2152	173 100-184	0/0
5.50	1:04:52	1:58	7:51	158 153-163	1240	175 170-184	0/0
5.75	1:06:39	1:46	7:05	166 163-168	1176	177 174-184	0/0
6.00	1:09:31	2:53 +1:01	11:31	157 122-168	1808	173 122-184	0/0
6.25	1:11:19	1:48	7:11	160 145-167	1149	176 172-184	0/0
6.50	1:18:55	7:35 +5:33	30:22	136 99-168	4130	174 142-182	0/0
6.75	1:22:06	3:11 +28	12:44	122 108-131	1553	172 150-176	3/0
7.00	1:24:34	2:29	9:55	133 131-137	1319	173 170-176	2/1
7.25	1:28:51	4:17 +1:51	17:08	124 102-136	2124	166 124-178	2/3
7.50	1:31:26	2:34	10:17	128 124-129	1316	170 166-174	0/2
7.75	1:33:58	2:33	10:10	130 128-131	1322	172 170-176	3/2
8.00	1:36:23	2:24	9:37	131 127-133	1260	172 166-180	0/1
8.25	1:39:57	3:35 +1:09	14:19	125 105-134	1791	169 114-178	2/1
8.50	1:42:27	2:30	9:59	128 127-131	1278	173 168-176	0/2
8.70	1:44:30	2:03	10:10	131 127-133	1332	172 164-176	2/0

Heart

137/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 1:18:10

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (196 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.3	174	8.7	1:17:18	10:06
Walk	14.5	113	0	16:38	14:11:28
Still	0.1	-	-	8	-
Pause	9.1	-	-	10:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:55	47.06%	More
800m	3:35	7:13	52.67%	More
1km	4:30	7:15	54.65%	More
Mile	8:12	8:12	51.11%	More
5k	28:40	9:14	49.76%	More
5 miles	55:05	11:01	42.14%	More
10k	1:10:29	11:21	41.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:59	6:59	60.06
5km	24:18	7:49	58.72
5M	40:59	8:12	56.64
10km	52:02	8:22	55.69
10M	1:27:46	8:47	54.54
Half	1:58:04	9:01	53.22
20M	3:07:57	9:24	52.97
Mara	4:12:52	9:39	52.50

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