Tue 17th Apr 2018 at 6:00pm by beef

Run > Hill Work

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Time
1:04:30
Miles
6.38
Min/mi
10:07
Pacing
8%
WAVA
49.04
Stride(cm)
97
Cals
754
Cadence
164
BPM
135
%MHR
84.5
B/mi
1368
Asc(m)
42
Surface
Trail

Notes & Comments

Cunswick Trail reps x5
===
1) 2.4m - 22:14(9:15/m) 133/147bpm 272cal 6.49/8.64mph
2) 0.54m - 5:02(9:25/m) 128/138bpm 51cal 6.37/8.14mph
3) 0.01m - 1:07(1:46:28/m) 124/137bpm 9cal 0.56/7.51mph
4) 0.54m - 5:02(9:18/m) 140/148bpm 63cal 6.45/8.47mph
5) 0.01m - 1:01(1:41:59/m) 132/144bpm 10cal 0.59/8.04mph
6) 0.56m - 5:03(9:06/m) 140/147bpm 61cal 6.59/8.37mph
7) 0.01m - 52(1:33:04/m) 126/138bpm 7cal 0.64/8.37mph
8) 0.57m - 5:07(9:00/m) 141/147bpm 62cal 6.67/8.08mph
9) 0.01m - 54(1:42:05/m) 131/139bpm 8cal 0.59/8.08mph
10) 0.56m - 5:10(9:14/m) 145/153bpm 66cal 6.5/8.64mph
11) 1.18m - 12:58(11:00/m) 137/153bpm 145cal 5.46/7.87mph

22:14 5:02 1:07 5:02 1:01 5:03 52 5:07 54 5:10 12:58

Pace

29%

17%

12%

20%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	3:00	3:00	11:58	125 96-134	1496	162 104-174
0.50	5:13	2:14	8:55	126 115-131	1123	167 164-172
0.75	7:34	2:20	9:22	133 128-135	1245	162 86-172
1.00	9:52	2:18	9:14	135 131-138	1245	165 162-172
1.25	15:55	6:03 +3:45	24:12	141 85-143	3411	168 116-178
1.50	19:04	3:09 +37	12:36	120 85-136	1511	163 84-178
1.75	21:13	2:09	8:38	143 136-146	1234	170 162-176
2.00	23:12	1:59	7:55	138 132-147	1093	169 164-174
2.25	25:16	2:04 +7	8:16	139 134-142	1149	168 162-174
2.50	29:33	4:17 +2:04	17:08	123 78-143	2107	167 162-174
2.75	32:17	2:44	10:57	130 121-134	1424	161 154-174
3.00	35:20	3:02	12:09	131 109-138	1591	168 164-176
3.25	38:05	2:46	11:03	140 138-143	1548	160 156-166
3.50	40:58	2:53	11:31	141 112-148	1623	165 92-176
3.75	43:38	2:39	10:38	138 112-147	1467	162 154-172
4.00	45:36	1:59	7:55	142 138-147	1124	166 152-176
4.25	48:31	2:55	11:38	133 109-144	1548	164 82-174
4.50	50:57	2:27	9:46	144 137-147	1406	162 154-172
4.75	53:47	2:50	11:20	134 113-142	1519	166 162-174
5.00	56:29	2:41	10:45	148 142-153	1592	160 154-166
5.25	1:03:24	6:55 +4:51	27:39	138 91-152	3817	167 164-174
5.50	1:05:56	2:32	10:09	133 120-140	1350	165 160-170
5.75	1:08:37	2:41	10:43	131 123-136	1404	162 156-166
6.00	1:11:18	2:42	10:47	139 136-142	1498	161 152-170
6.25	1:14:24	3:06	12:23	141 137-144	1745	159 154-164
6.38	1:15:52	1:28	11:15	149 142-152	1676	160 154-164

Heart

135/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

164 (178 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.6	164	6.4	1:01:21	10:50
Walk	5.7	94	0	4:47	5:15:01
Still	2.5	-	-	2:05	-
Pause	9.2	-	-	7:39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	46.47%	More
800m	4:00	8:03	50.06%	More
1km	5:02	8:05	51.95%	More
Mile	8:22	8:22	52.98%	More
5k	32:39	10:31	46.21%	More
5 miles	55:32	11:06	44.31%	More
10k	1:13:40	11:51	41.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:03	9:03	48.97
5km	30:05	9:41	50.16
5M	49:49	9:58	49.39
10km	1:02:43	10:06	49.03
10M	1:43:52	10:23	48.97
Half	2:18:17	10:33	48.31
20M	3:36:33	10:50	48.89
Mara	4:48:18	11:00	48.96

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