Thu 19th Apr 2018 at 6:00pm by Hills of Death (HOD)

Run > General

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Time
40:29
Miles
4.41
Min/mi
9:11
Pacing
88.3%
WAVA
50.49
Stride(cm)
104
Cals
482
Cadence
169
BPM
138
%MHR
75.2
B/mi
1269
Asc(m)
42
Surface
Road

Notes & Comments

last plod before London

10:11 9:13 8:52 8:46 3:29

Pace

13%

35%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:12	1:12	9:36	109 82-127	1046	175 172-180
0.25	2:53	1:41 +16	13:28	120 112-128	1616	172 166-178
0.38	4:10	1:17	10:19	121 118-124	1248	175 170-180
0.50	5:22	1:12	9:37	120 118-122	1153	171 170-174
0.63	6:39	1:17	10:17	121 121-124	1244	172 170-174
0.75	7:59	1:19	10:35	122 118-126	1292	172 160-178
0.88	9:15	1:16	10:11	120 116-125	1221	170 168-174
1.00	10:27	1:12	9:33	139 112-169	1326	167 164-172
1.13	11:38	1:11	9:29	167 161-173	1583	168 162-176
1.25	12:49	1:11	9:29	170 167-174	1612	169 166-172
1.38	14:00	1:11	9:25	168 165-172	1583	167 164-170
1.50	15:12	1:13	9:41	162 150-170	1570	169 166-176
1.63	16:21	1:09	9:12	142 132-167	1305	171 166-176
1.75	17:25	1:04	8:29	136 131-146	1154	167 164-170
1.88	18:33	1:08	9:03	143 138-147	1294	169 166-176
2.00	19:39	1:06	8:52	137 131-142	1214	168 164-172
2.13	20:41	1:02	8:16	136 134-140	1125	168 164-174
2.25	21:48	1:06	8:51	136 133-137	1205	169 166-176
2.38	22:57	1:10	9:17	137 134-140	1272	169 164-176
2.50	24:04	1:07	8:55	134 129-139	1195	168 164-172
2.63	25:12	1:08	9:01	133 132-135	1199	168 166-170
2.75	26:20	1:08	9:03	135 133-139	1222	168 164-170
2.88	27:23	1:04	8:30	134 132-135	1139	167 164-174
3.00	28:31	1:07	9:00	134 129-136	1206	166 164-172
3.13	29:39	1:08	9:04	136 133-143	1232	167 164-174
3.25	30:45	1:07	8:52	138 135-145	1224	167 166-170
3.38	31:54	1:08	9:07	139 138-140	1267	167 162-170
3.50	32:58	1:04	8:34	137 135-140	1173	168 166-172
3.63	34:03	1:05	8:40	141 139-143	1222	168 164-172
3.75	35:09	1:06	8:48	143 140-144	1259	168 164-172
3.88	36:16	1:07	8:53	141 139-142	1253	167 164-170
4.00	37:16	1:01	8:06	142 140-146	1149	168 166-170
4.13	38:20	1:03	8:26	144 140-146	1216	169 166-172
4.25	39:24	1:05	8:36	149 147-152	1282	167 164-170
4.38	40:28	1:03	8:28	149 148-150	1260	171 168-174
4.40	40:44	16	9:37	145 142-149	1394	168 166-170

Heart

138/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

169 (180 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	169	4.4	40:28	9:11
Walk	0.7	116	0	16	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:13	39.61%	More
800m	4:09	8:20	45.55%	More
1km	5:16	8:29	46.70%	More
Mile	8:34	8:34	49.00%	More
5k	27:28	8:50	51.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	52.87
5km	27:33	8:52	51.79
5M	46:28	9:18	49.95
10km	59:00	9:30	49.11
10M	1:39:32	9:57	48.10
Half	2:13:54	10:13	46.93
20M	3:33:09	10:39	46.71
Mara	4:46:46	10:57	46.30

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