Sun 13th Jan 2019 at 11:00am by Hills of Death (HOD)

Run > General

Frostbite Friendly League - March AC

windy

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Time
40:08
Miles
5.01
Min/mi
8:01
Pacing
46%
WAVA
58.41
Stride(cm)
118
Cals
515
Cadence
171
BPM
144
%MHR
78.1
B/mi
1152
Surface
Mixed

Notes & Comments

March Xc Frostbite very windy legs still worked from yesterday

8:01 8:01 8:02 8:22 8:04 3

Pace

42%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:07	2:07	8:27	98 50-120	828	178 120-196
0.50	4:05	1:58	7:51	122 117-131	958	176 174-178
0.75	6:02	1:57	7:49	128 117-136	1001	173 168-180
1.00	8:00	1:58	7:52	135 126-143	1062	170 168-176
1.25	10:01	2:01	8:05	126 110-139	1018	171 168-174
1.50	12:05	2:04	8:17	135 120-145	1119	169 166-174
1.75	14:04	1:59	7:54	141 134-147	1114	170 168-172
2.00	16:00	1:57	7:46	145 137-152	1127	170 168-174
2.25	17:59	1:58	7:54	148 145-150	1168	170 168-174
2.50	19:58	2:00	7:59	149 143-154	1189	170 166-172
2.75	22:03	2:04	8:18	154 141-163	1277	171 168-176
3.00	24:03	2:00	8:00	164 156-174	1311	171 168-174
3.25	26:04	2:02	8:07	157 154-161	1273	170 168-172
3.50	28:10	2:06	8:23	160 154-164	1341	169 166-174
3.75	30:23	2:13	8:51	163 157-170	1443	169 166-172
4.00	32:25	2:02	8:07	168 164-171	1363	168 166-170
4.25	34:32	2:07	8:28	161 156-169	1362	167 164-170
4.50	36:35	2:04	8:15	159 154-162	1312	169 166-172
4.75	38:31	1:56	7:44	163 157-172	1260	169 166-176
5.00	43:31	5:00 +3:04	19:59	140 104-156	2799	172 168-178
5.01	43:35	4	11:44	104 104-104	1220	176 176-176

Heart

144/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (196 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:31	43.54%	More
800m	3:49	7:40	49.93%	More
1km	4:50	7:47	51.39%	More
Mile	7:50	7:50	53.95%	More
5k	24:48	7:59	58.00%	More
5 miles	43:31	8:42	53.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	61.85
5km	23:44	7:38	60.59
5M	40:03	8:01	58.43
10km	50:51	8:11	57.46
10M	1:25:46	8:35	56.29
Half	1:55:23	8:48	54.92
20M	3:03:40	9:11	54.68
Mara	4:07:07	9:26	54.19

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