Mon 17th Sep 2018 at 6:00pm by Hills of Death (HOD)

Run > Recovery Run

warm

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Time
38:54
Miles
4.22
Min/mi
9:13
Pacing
93%
WAVA
50.61
Stride(cm)
103
Cals
475
Cadence
170
BPM
135
%MHR
73.3
B/mi
1244
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

Recovery run with club

9:48 9:05 8:58 9:02 2:01

Pace

47%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:53	99 71-126	978	176 170-182	2/1
0.25	2:37	1:23	11:05	124 117-128	1375	172 166-180	1/0
0.38	3:48	1:11	9:27	121 115-127	1143	174 172-178	0/1
0.50	4:59	1:11	9:26	127 126-129	1198	173 172-174	1/1
0.63	6:13	1:14	9:55	127 123-130	1260	171 164-176	1/1
0.75	7:32	1:19	10:29	123 114-128	1289	173 170-182	2/0
0.88	8:42	1:10	9:20	129 127-133	1205	173 170-176	1/1
1.00	9:48	1:06	8:47	134 132-136	1176	173 170-178	0/1
1.13	10:54	1:06	8:51	134 133-136	1186	173 168-178	0/1
1.25	11:59	1:05	8:41	138 136-142	1199	172 170-176	0/0
1.38	13:07	1:08	9:03	137 132-141	1240	171 168-176	1/1
1.50	14:12	1:04	8:35	140 137-142	1203	173 170-180	0/1
1.63	15:17	1:06	8:46	140 138-142	1228	171 168-174	3/0
1.75	16:26	1:09	9:10	135 129-138	1238	167 164-170	1/0
1.88	17:39	1:13	9:41	135 133-136	1308	167 166-168	0/2
2.00	18:53	1:14	9:51	133 130-136	1311	167 144-172	1/1
2.13	19:59	1:07	8:53	139 135-141	1234	169 166-174	2/0
2.25	21:06	1:07	8:53	140 139-141	1243	170 168-172	3/0
2.38	22:13	1:07	8:55	142 138-144	1266	169 168-172	2/0
2.50	23:20	1:07	9:00	141 140-143	1268	167 166-168	0/1
2.63	24:32	1:12	9:36	143 140-146	1372	169 168-170	5/0
2.75	25:38	1:06	8:47	145 141-147	1273	167 166-170	0/1
2.88	26:46	1:08	9:07	137 134-140	1248	166 164-168	0/2
3.00	27:50	1:04	8:32	138 136-139	1179	166 164-168	0/5
3.13	29:02	1:11	9:29	140 136-143	1327	168 166-170	3/0
3.25	30:12	1:11	9:24	141 135-145	1326	168 166-170	2/0
3.38	31:21	1:09	9:10	147 146-148	1347	169 168-170	2/0
3.50	32:27	1:06	8:49	147 144-149	1295	169 166-170	3/0
3.63	33:29	1:02	8:17	140 138-143	1159	167 166-168	0/10
3.75	34:35	1:06	8:50	141 136-146	1245	169 166-170	0/2
3.88	35:43	1:08	9:03	142 134-146	1284	168 164-170	0/0
4.00	36:52	1:09	9:14	145 143-148	1338	169 164-172	0/0
4.13	38:00	1:08	9:05	147 144-150	1335	168 164-172	0/1
4.22	38:52	52	9:14	144 141-146	1329	167 158-168	1/1

Heart

135/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 16m, Flat prediction 38:55

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.3%	9:11
See your biggest climbs

Cadence

170 (182 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	170	4.2	38:50	9:13
Walk	0.1	144	0	2	24:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	38.50%	More
800m	4:19	8:42	44.05%	More
1km	5:27	8:46	45.56%	More
Mile	8:54	8:54	47.52%	More
5k	28:00	9:01	51.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	52.83
5km	27:47	8:57	51.76
5M	46:52	9:22	49.93
10km	59:30	9:35	49.10
10M	1:40:23	10:02	48.09
Half	2:15:03	10:19	46.93
20M	3:34:58	10:45	46.71
Mara	4:49:13	11:02	46.30

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Warm up Run
Easy Run