Sun 13th Jan 2019 at 10:00am by Hills of Death (HOD)

Run > Warm Up

Frostbite Friendly League - March AC

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Time
9:12
Miles
1.00
Min/mi
9:12
Pacing
40%
WAVA
45.96
Stride(cm)
104
Cals
85
Cadence
168
BPM
118
%MHR
64
B/mi
1083
Surface
Road

Notes & Comments

Warm up

9:09 3

Pace

19%

57%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	38	38	10:10	104 82-124	1058	172 120-178
0.13	1:25	46 +6	12:23	127 121-130	1573	169 164-172
0.19	1:59	35	9:18	133 130-136	1236	168 164-170
0.25	2:37	37	9:53	126 124-130	1246	167 164-170
0.31	3:13	36	9:36	128 127-130	1229	171 168-174
0.38	3:47	34	9:08	119 116-124	1086	172 168-176
0.44	4:21	34	9:10	119 115-127	1092	170 166-174
0.50	4:55	34	9:07	129 126-132	1175	168 166-170
0.56	5:31	35	9:25	127 125-129	1196	168 164-170
0.63	6:07	36	9:39	128 123-134	1234	166 164-168
0.69	8:15	2:08 +1:38	34:11	104 100-110	3554	162 120-176
0.75	9:55	1:40 +1:14	26:36	98 89-108	2606	169 166-172
0.81	10:33	38	10:15	113 107-119	1157	168 166-170
0.88	11:05	32	8:25	121 113-127	1019	169 166-172
0.94	11:36	31	8:20	121 121-122	1009	167 166-170
1.00	12:07	31	8:14	117 113-119	963	170 168-172
1.00	12:10	3	11:13	121 121-121	1356	166 166-166

Heart

118/136max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

168 (178 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.2	169	1	9:07	9:12
Walk	24.0	125	0	2:57	15:21:09
Pause	0.8	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:15	39.68%	More
800m	4:33	9:09	41.88%	More
1km	5:41	9:09	43.68%	More
Mile	12:06	12:06	34.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:12	9:12	45.94
5km	31:58	10:17	44.98
5M	53:55	10:47	43.40
10km	1:08:28	11:01	42.67
10M	1:55:29	11:33	41.81
Half	2:35:22	11:52	40.79
20M	4:07:19	12:22	40.60
Mara	5:32:44	12:42	40.24

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Warm up Run
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