Tue 27th Nov 2018 at 5:00pm by beef

Run > Tempo

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Time
1:16:46
Miles
8.11
Min/mi
9:28
Pacing
0%
WAVA
53.59
Stride(cm)
103
Cals
1038
Cadence
165
BPM
147
%MHR
92
B/mi
1393
Asc(m)
104
Surface
Road

Notes & Comments

Kenyan Hills 2 x 10mins
===
1) 2.75m - 25:04(9:06/m) 145/164bpm 340cal 6.59/7.72mph
2) 1.23m - 9:51(8:02/m) 148/164bpm 137cal 7.48/9.27mph
3) 0.07m - 4:36(1:05:29/m) 126/163bpm 34cal 0.92/2.86mph
4) 1.29m - 10:22(8:02/m) 154/166bpm 151cal 7.46/9.35mph
5) 0.01m - 40(1:31:32/m) 111/159bpm 2cal 0.66/8.77mph
6) 0.07m - 27(6:09/m) 122/141bpm 2cal 9.75/13.63mph
7) 2.69m - 25:46(9:35/m) 156/172bpm 372cal 6.26/11.33mph

25:04 9:51 4:36 10:22 40 27 25:46

Pace

11%

31%

40%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:31	2:31	10:06	122 93-138	1231	165 116-178	7/3
0.50	4:42	2:11	8:44	141 137-145	1231	167 166-168	3/3
0.75	7:00	2:17	9:09	146 141-150	1335	166 166-168	2/1
1.00	9:05	2:05	8:20	153 147-157	1275	166 166-168	1/1
1.25	11:16	2:11	8:46	154 151-156	1350	166 164-170	4/0
1.50	13:42	2:26	9:46	155 151-162	1513	165 162-168	2/3
1.75	16:03	2:20	9:21	155 151-160	1449	165 164-168	1/1
2.00	18:19	2:16	9:05	158 155-164	1434	165 162-166	3/1
2.25	30:34	12:15 +9:50	49:02	127 92-163	6227	161 118-168	2/1
2.50	32:42	2:07	8:29	133 124-138	1129	169 168-172	1/3
2.75	34:51	2:10	8:39	140 136-143	1211	167 160-172	0/1
3.00	43:28	8:37 +6:51	34:26	133 96-145	4580	168 80-176	6/5
3.25	45:41	2:13	8:52	146 140-152	1295	168 164-172	5/5
3.50	47:42	2:01	8:04	148 143-153	1193	168 148-172	5/5
3.75	49:42	2:00	8:00	152 146-158	1216	169 164-174	5/5
4.00	52:10	2:28 +4	9:51	158 150-164	1556	160 94-174	5/5
4.25	57:45	5:35	22:20	130 104-155	2903	153 80-176	5/5
4.50	59:49	2:04	8:17	151 144-156	1251	170 164-174	6/5
4.75	1:01:50	2:02	8:07	156 149-162	1265	170 164-172	5/5
5.00	1:04:01	2:11 +8	8:42	154 151-162	1341	167 126-174	5/5
5.25	1:06:05	2:04	8:16	160 157-164	1323	170 164-178	5/5
5.50	1:13:16	7:11 +4:01	28:45	139 104-166	3996	166 88-240	4/7
5.75	1:15:40	2:24	9:35	160 157-164	1534	163 120-172	1/1
6.00	1:17:53	2:13	8:52	161 157-165	1427	170 166-174	2/1
6.25	1:28:17	10:24 +8:07	41:35	142 113-163	5905	162 100-172	2/2
6.50	1:30:34	2:17	9:09	154 150-157	1410	168 166-170	1/3
6.75	1:32:49	2:15	9:00	153 149-161	1378	168 164-172	2/1
7.00	1:35:05	2:16	9:05	158 153-163	1435	169 168-172	0/3
7.25	1:37:41	2:36	10:23	154 147-162	1598	164 126-170	2/2
7.50	1:39:53	2:12	8:48	155 148-161	1364	169 166-170	1/1
7.75	1:42:16	2:23	9:32	163 155-172	1554	165 162-166	2/2
8.00	1:44:42	2:26 +2	9:44	161 157-169	1567	165 164-166	1/4
8.11	1:45:47	1:05	9:42	157 153-162	1522	162 160-164	1/4

Heart

147/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 104m, Range 12m, Flat prediction 1:16:46

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (240 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.2	167	8	1:11:01	9:18
Walk	26.6	109	0.1	29:05	5:13:24
Still	1.9	-	-	2:07	-
Pause	3.3	-	-	3:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	44.21%	More
800m	3:54	7:50	51.92%	More
1km	4:50	7:47	54.40%	More
Mile	7:55	7:55	56.41%	More
5k	34:53	11:14	43.62%	More
5 miles	1:00:33	12:07	41.00%	More
10k	1:27:36	14:06	35.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:21	8:21	53.51
5km	27:46	8:56	54.79
5M	45:58	9:12	53.99
10km	57:53	9:19	53.59
10M	1:35:51	9:35	53.54
Half	2:07:37	9:45	52.83
20M	3:19:51	10:00	53.46
Mara	4:26:05	10:09	53.54

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