Thu 10th Jan 2019 at 5:00pm by Phill_Young

Run > Hill Work

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Time
51:48
Miles
7.23
Min/mi
7:10
Pacing
82%
WAVA
64.10
Stride(cm)
115
Cals
749
Cadence
196
BPM
155
%MHR
78.3
B/mi
1110
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:42(7:42/m) 146/161bpm 109cal 7.8/9.27mph
2) 1m - 8:17(8:17/m) 153/170bpm 120cal 7.25/9.02mph
3) 1m - 7:09(7:09/m) 158/173bpm 107cal 8.39/10.37mph
4) 1m - 6:57(6:57/m) 154/166bpm 99cal 8.63/10.56mph
5) 1m - 6:47(6:48/m) 156/171bpm 96cal 8.83/9.91mph
6) 1m - 6:44(6:44/m) 160/176bpm 99cal 8.9/9.91mph
7) 1m - 6:35(6:35/m) 161/172bpm 97cal 9.12/10.62mph
8) 0.23m - 1:37(6:53/m) 155/159bpm 22cal 8.73/9.12mph

7:42 8:17 7:09 6:57 6:47 6:44 6:35 1:37

Pace

20%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:09	2:09	8:35	139 99-148	1192	191 122-202
0.50	4:04	1:55	7:41	147 143-154	1129	195 178-202
0.75	5:58	1:54	7:36	156 145-161	1186	194 180-200
1.00	7:41	1:43	6:51	141 137-144	966	192 188-200
1.25	9:41	2:01	8:03	152 143-160	1223	193 164-200
1.50	11:46	2:05	8:18	154 141-166	1279	192 152-200
1.75	13:50	2:04	8:18	154 140-166	1277	193 176-200
2.00	16:30	2:40 +32	10:39	152 117-170	1620	191 126-202
2.25	18:19	1:49	7:14	162 146-173	1173	195 172-204
2.50	20:09	1:50	7:22	154 144-162	1134	198 188-204
2.75	21:54	1:45	7:01	164 152-169	1150	199 178-206
3.00	23:40	1:45	7:01	152 141-165	1067	198 194-204
3.25	25:25	1:45	7:00	156 142-166	1093	196 186-202
3.50	27:17	1:52	7:27	155 143-163	1156	196 174-204
3.75	28:59	1:42	6:49	148 145-154	1008	195 174-200
4.00	30:37	1:38	6:32	155 152-159	1013	197 190-202
4.25	32:24	1:47	7:09	155 149-169	1108	198 186-208
4.50	34:04	1:40	6:39	166 153-171	1105	198 180-204
4.75	35:40	1:37	6:27	147 143-156	947	195 188-202
5.00	37:24	1:44	6:55	155 147-162	1071	196 180-202
5.25	39:07	1:42	6:50	169 158-176	1154	200 172-206
5.50	40:44	1:38	6:32	159 155-167	1038	199 192-206
5.75	42:27	1:42	6:50	157 149-170	1073	195 184-204
6.00	44:09	1:42	6:47	155 149-163	1051	198 194-204
6.25	45:46	1:38	6:31	165 163-167	1075	202 198-204
6.50	47:20	1:34	6:16	160 156-166	1002	200 196-210
6.75	49:01	1:41	6:42	166 154-172	1114	198 178-206
7.00	50:42	1:41	6:46	152 148-154	1028	196 186-200
7.23	52:20	1:38	6:58	155 149-159	1079	196 182-200

Heart

155/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

196 (210 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.0	196	7.1	50:12	7:09
Walk	3.0	175	0.1	1:35	12:02
Still	0.0	-	-	1	-
Pause	1.0	-	-	32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:04	52.47%	More
800m	3:08	6:18	58.63%	More
1km	3:58	6:22	60.60%	More
Mile	6:28	6:28	63.41%	More
5k	20:39	6:39	67.51%	More
5 miles	34:03	6:49	66.55%	More
10k	44:27	7:09	63.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:36	5:36	73.22
5km	20:03	6:27	69.54
5M	34:13	6:51	66.23
10km	43:41	7:02	64.73
10M	1:14:35	7:28	62.61
Half	1:41:02	7:43	60.65
20M	2:42:33	8:08	59.73
Mara	3:40:12	8:24	58.80

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