Tue 20th Nov 2018 at 5:00pm by Bru72

Run > Hill Work

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Time
54:28
Miles
4.90
Min/mi
11:07
Pacing
90%
WAVA
41.46
Stride(cm)
89
Cals
428
Cadence
163
BPM
125
%MHR
73.3
B/mi
1393
Surface
Road

Notes & Comments

Home Ladyhill Park Allerton Road 5 x 60 sec hill reps x 3, return via Ley Top Saffron Bell Dean return

12:03 10:58 11:05 10:27 9:55

Pin Map

0mi in 0

Pace

11%

24%

44%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:59	2:59	11:56	112 74-125	1337	164 160-168
0.50	5:57	2:58	11:51	121 117-129	1434	164 158-172
0.75	8:50	2:53	11:34	125 121-130	1445	162 158-164
1.00	12:03	3:13	12:51	126 119-138	1619	160 148-166
1.25	15:01	2:58	11:54	126 121-129	1499	161 152-172
1.50	17:42	2:41	10:43	125 120-131	1339	164 156-170
1.75	20:21	2:39	10:35	127 123-132	1344	164 156-170
2.00	23:01	2:41	10:42	125 119-131	1338	163 150-170
2.25	26:08	3:06	12:26	124 113-128	1541	162 150-170
2.50	28:47	2:39	10:36	128 125-130	1356	164 156-172
2.75	31:27	2:40	10:40	130 116-141	1386	164 154-172
3.00	34:06	2:39	10:37	134 125-140	1422	165 154-170
3.25	37:04	2:58	11:52	122 112-140	1447	159 152-164
3.50	39:32	2:28	9:54	128 117-133	1267	165 150-170
3.75	42:03	2:31	10:04	129 124-135	1299	165 158-170
4.00	44:32	2:29	9:56	132 118-147	1311	164 156-172
4.25	47:12	2:39	10:38	136 117-149	1445	163 148-172
4.50	49:51	2:40	10:39	118 111-126	1256	163 160-168
4.75	52:44	2:52	11:29	125 113-133	1436	162 156-166
4.90	54:27	1:43	11:41	111 105-115	1297	161 158-164

Heart

125/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

163 (172 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.7	163	4.7	52:08	11:04
Walk	4.3	153	0.2	2:19	12:15

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:42	33.33%	More
800m	4:53	9:49	38.36%	More
1km	6:09	9:54	39.72%	More
Mile	10:03	10:03	41.42%	More
5k	33:16	10:42	42.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:06	10:06	41.21
5km	33:36	10:49	42.14
5M	55:39	11:08	41.38
10km	1:10:04	11:17	41.02
10M	1:56:01	11:36	40.92
Half	2:34:28	11:47	40.33
20M	4:01:53	12:06	40.81
Mara	5:22:03	12:18	40.88

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