Mon 3rd Dec 2018 at 6:00pm by Honley Lion

Run > Hill Work

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Time
59:34
Miles
5.40
Min/mi
11:02
Pacing
32.9%
WAVA
46.72
Stride(cm)
80
Cals
805
Cadence
183
BPM
154
%MHR
79
B/mi
1699
Surface
Road

Notes & Comments

Rosemary Lane (upper) 2 short, 1 long, 2 short 1 long (x3)

Split Summary
===
1) 1m - 10:31(10:31/m) 134/149bpm 123cal 5.7/8.58mph
2) 1m - 11:28(11:28/m) 139/160bpm 134cal 5.23/7.76mph
3) 1m - 11:47(11:47/m) 149/161bpm 153cal 5.09/7.24mph
4) 1m - 11:47(11:47/m) 168/200bpm 173cal 5.09/7.24mph
5) 1m - 10:13(10:13/m) 184/200bpm 162cal 5.87/7.47mph
6) 0.4m - 3:47(9:34/m) 184/191bpm 60cal 6.28/6.45mph

10:31 11:28 11:47 11:47 10:13 3:47

Pace

32%

62%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:37	2:37 +10	10:30	126 71-148	1322	191 176-208
0.50	4:59	2:22	9:27	135 133-137	1276	188 184-192
0.75	7:50	2:50 +9	11:22	136 127-149	1545	183 130-192
1.00	11:38	3:48 +49	15:13	139 135-144	2116	182 102-200
1.25	14:21	2:43	10:54	138 128-146	1504	176 122-188
1.50	21:46	7:25 +4:26	29:39	126 91-158	3735	177 104-202
1.75	24:58	3:12 +15	12:47	146 135-160	1866	188 170-200
2.00	27:55	2:57 +8	11:47	147 141-156	1733	185 168-196
2.25	31:14	3:19 +18	13:17	146 141-152	1938	175 88-194
2.50	35:45	4:31 +1:39	18:05	146 113-161	2640	174 92-198
2.75	38:45	3:00 +9	11:59	151 147-157	1809	184 168-192
3.00	42:10	3:26 +22	13:43	153 149-159	2098	184 164-192
3.25	46:54	4:44 +1:47	18:56	150 107-170	2841	183 130-196
3.50	49:52	2:57	11:50	157 153-164	1857	185 138-196
3.75	53:04	3:12 +16	12:48	183 158-200	2341	182 130-196
4.00	56:16	3:12 +15	12:48	181 176-185	2315	183 134-194
4.25	1:01:12	4:57 +2:07	19:48	181 160-200	3582	189 170-208
4.50	1:03:21	2:08	8:32	186 178-193	1588	191 186-194
4.75	1:06:11	2:50 +14	11:20	188 185-193	2131	189 170-196
5.00	1:08:49	2:39	10:36	184 176-188	1949	191 186-198
5.25	1:11:17	2:27	9:50	185 178-190	1818	190 174-198
5.40	1:12:37	1:20	9:10	183 180-184	1677	187 182-192

Heart

154/200max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

183 (208 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.9	186	5.3	1:00:08	11:31
Walk	16.1	117	0.1	11:46	1:24:35
Still	0.4	-	-	18	-
Pause	0.6	-	-	25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	42.30%	More
800m	4:43	9:28	44.32%	More
1km	6:06	9:49	44.58%	More
Mile	9:56	9:56	46.53%	More
5k	39:12	12:37	40.15%	More
5 miles	1:08:28	13:42	37.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:39	9:39	47.86
5km	32:48	10:33	47.98
5M	54:49	10:58	46.90
10km	1:09:19	11:09	46.38
10M	1:55:51	11:35	45.95
Half	2:35:03	11:50	45.13
20M	4:04:49	12:14	45.29
Mara	5:27:41	12:30	45.12

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