Mon 19th Nov 2018 at 6:00pm by Honley Lion

Run > Hill Work

drizzle
cold

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Time
1:17:03
Miles
7.52
Min/mi
10:15
Pacing
30%
WAVA
51.10
Stride(cm)
86
Cals
831
Cadence
183
BPM
131
%MHR
66.9
B/mi
1337
Surface
Road

Notes & Comments

Birdcage 3 x 5

Split Summary
===
1) 1m - 9:37(9:37/m) 121/136bpm 97cal 6.24/7.31mph
2) 1m - 9:28(9:28/m) 124/136bpm 97cal 6.34/7.24mph
3) 1m - 10:45(10:45/m) 127/138bpm 109cal 5.58/7.76mph
4) 1m - 11:18(11:18/m) 129/152bpm 116cal 5.31/7.56mph
5) 1m - 12:05(12:05/m) 137/171bpm 138cal 4.97/7.68mph
6) 1m - 10:47(10:47/m) 139/146bpm 122cal 5.56/7.24mph
7) 1m - 8:42(8:42/m) 141/145bpm 102cal 6.89/7.45mph
8) 0.52m - 4:21(8:24/m) 139/142bpm 50cal 7.15/7.53mph

9:37 9:28 10:45 11:18 12:05 10:47 8:42 4:21

Pace

21%

44%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:32	2:32	10:06	110 76-131	1112	183 118-196
0.50	4:43	2:12	8:46	127 125-128	1114	191 186-194
0.75	7:25	2:42 +6	10:49	126 118-134	1363	183 118-194
1.00	10:10	2:44 +28	10:58	116 101-128	1272	190 182-198
1.25	13:09	2:59 +20	11:57	119 111-126	1421	187 180-194
1.50	15:24	2:15	9:01	123 116-126	1108	188 178-194
1.75	17:59	2:35 +8	10:21	126 112-133	1304	184 122-194
2.00	20:06	2:06	8:25	126 116-134	1061	191 186-196
2.25	22:21	2:15	9:02	132 131-134	1192	188 182-192
2.50	30:57	8:35 +5:15	34:21	120 83-133	4123	183 122-200
2.75	33:28	2:31	10:05	124 120-129	1251	191 174-202
3.00	36:15	2:47 +12	11:08	129 124-137	1435	188 174-196
3.25	39:05	2:50	11:21	125 118-131	1419	175 112-192
3.50	43:34	4:29 +1:45	17:57	120 85-132	2154	185 112-200
3.75	46:27	2:52	11:29	136 125-150	1561	185 134-194
4.00	49:32	3:06 +15	12:22	134 125-138	1657	185 122-194
4.25	52:32	3:00	12:00	134 129-139	1609	171 116-196
4.50	57:15	4:43 +1:48	18:52	130 101-138	2454	173 110-196
4.75	1:00:20	3:04	12:17	146 133-170	1794	180 122-196
5.00	1:03:53	3:34 +24	14:15	138 122-144	1966	175 110-198
5.25	1:09:07	5:13 +1:24	20:53	134 101-145	2798	164 102-198
5.50	1:11:37	2:30 +10	10:00	140 131-144	1400	188 184-194
5.75	1:13:56	2:20	9:18	142 140-144	1321	188 182-192
6.00	1:16:13	2:17	9:08	142 140-144	1296	189 186-194
6.25	1:18:28	2:15	8:58	142 140-143	1274	190 186-198
6.50	1:21:03	2:35 +25	10:22	141 140-144	1461	192 184-198
6.75	1:23:10	2:07	8:27	140 135-144	1184	192 188-198
7.00	1:25:20	2:11	8:42	141 136-145	1227	190 184-196
7.25	1:27:27	2:07	8:29	139 136-141	1179	191 188-194
7.50	1:29:30	2:02	8:10	140 138-142	1143	192 190-196
7.52	1:29:41	11	10:58	141 141-141	1547	-

Heart

131/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

183 (202 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	188	7.2	1:18:58	11:19
Walk	8.3	121	0.3	7:39	26:31
Still	0.2	-	-	12	-
Pause	3.1	-	-	2:52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:04	43.69%	More
800m	4:08	8:18	50.55%	More
1km	5:12	8:23	52.24%	More
Mile	8:27	8:27	54.70%	More
5k	33:32	10:47	46.94%	More
5 miles	58:26	11:41	43.99%	More
10k	1:16:00	12:14	42.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:44	8:44	52.88
5km	29:40	9:33	53.04
5M	49:36	9:55	51.83
10km	1:02:42	10:05	51.28
10M	1:44:49	10:29	50.79
Half	2:20:17	10:43	49.88
20M	3:41:30	11:05	50.06
Mara	4:56:27	11:19	49.87

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