Thu 26th Jul 2018 at 6:00pm by wshippin

Run > Hill Work

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Time
30:06
Miles
4.16
Min/mi
7:14
Pacing
91%
WAVA
58.03
Stride(cm)
120
Cals
437
Cadence
185
BPM
157
%MHR
80.7
B/mi
1139
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 4:42(4:42/km) 146/159bpm 63cal 12.79/14.44kmph
2) 1km - 4:26(4:26/km) 159/168bpm 66cal 13.51/14.24kmph
3) 1km - 4:13(4:13/km) 155/171bpm 60cal 14.23/15.22kmph
4) 1km - 4:29(4:29/km) 160/171bpm 66cal 13.38/15.38kmph
5) 1km - 4:36(4:36/km) 160/169bpm 68cal 13.02/14.14kmph
6) 1km - 4:41(4:41/km) 163/170bpm 70cal 12.82/14.91kmph
7) 0.7km - 2:58(4:13/km) 161/167bpm 44cal 14.22/15.22kmph

4:42 4:26 4:13 4:29 4:36 4:41 2:58

Pin Map

0mi in 0

Pace

15%

48%

21%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:03	1:03	8:27	130 83-152	1098	180 118-186
0.25	2:01	58	7:40	150 144-156	1151	183 178-188
0.38	2:53	53	7:01	149 143-153	1045	188 176-190
0.50	3:47	54	7:10	151 142-159	1081	185 174-194
0.63	4:42	55	7:16	154 151-158	1120	185 180-190
0.75	5:33	51	6:52	160 156-162	1097	188 186-192
0.88	6:27	54	7:12	162 161-164	1166	187 184-188
1.00	7:22	55	7:17	165 161-168	1203	185 182-188
1.13	8:16	54	7:15	158 147-163	1145	185 178-188
1.25	9:10	54	7:08	148 144-152	1056	187 184-190
1.38	10:03	53	7:03	152 147-155	1073	189 186-196
1.50	10:49	47	6:13	150 138-155	934	192 190-196
1.63	11:39	49	6:35	153 148-155	1008	190 188-192
1.75	12:30	52	6:53	154 144-161	1061	186 182-192
1.88	13:25	54	7:15	166 159-171	1205	184 180-188
2.00	14:19	55	7:17	163 159-169	1187	183 180-188
2.13	15:08	49	6:32	153 146-164	999	189 188-192
2.25	16:05	56	7:30	155 144-164	1163	182 172-188
2.38	16:57	53	7:01	166 160-171	1164	185 168-194
2.50	17:54	57	7:33	164 155-168	1238	187 184-190
2.63	18:49	55	7:18	153 143-165	1118	181 176-188
2.75	19:50	1:01	8:08	167 160-169	1358	178 172-182
2.88	20:41	52	6:52	159 150-168	1093	186 180-190
3.00	21:34	53	7:02	153 149-162	1075	188 186-192
3.13	22:32	58	7:47	165 159-167	1285	182 178-188
3.25	23:38	1:05	8:43	164 161-170	1430	180 176-184
3.38	24:34	57	7:34	159 149-166	1203	184 176-188
3.50	25:34	59	7:56	167 157-170	1324	179 156-190
3.63	26:26	52	6:55	162 157-165	1122	189 188-190
3.75	27:14	48	6:26	162 158-165	1043	190 188-192
3.88	28:02	48	6:26	163 159-167	1048	188 184-192
4.00	28:55	52	6:59	162 160-164	1133	189 186-192
4.13	29:47	52	6:56	157 151-161	1087	187 182-190
4.17	30:05	18	7:23	157 154-158	1158	187 176-192

Heart

157/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (196 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	185	4.2	30:03	7:13
Walk	0.1	119	0	2	10:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:16	46.53%	More
800m	3:18	6:38	51.15%	More
1km	4:11	6:43	52.81%	More
Mile	6:50	6:50	55.58%	More
5k	22:15	7:10	57.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:11	6:11	61.47
5km	21:46	7:00	59.22
5M	36:55	7:23	57.17
10km	47:00	7:34	56.25
10M	1:19:45	7:59	54.89
Half	1:47:40	8:13	53.44
20M	2:52:16	8:37	52.93
Mara	3:52:33	8:53	52.28

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Powerbreathe Model