Mon 28th Jan 2019 at 6:00pm by Honley Lion

Run > Hill Work

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Time
50:13
Miles
4.69
Min/mi
10:42
Pacing
21%
WAVA
48.40
Stride(cm)
82
Cals
765
Cadence
184
BPM
170
%MHR
87
B/mi
1817
Surface
Road

Notes & Comments

Star Pub 3x medium, 3x long (x3 sets)

Split Summary
===
1) 1m - 11:24(11:24/m) 153/187bpm 155cal 5.26/9.29mph
2) 1m - 10:18(10:18/m) 173/185bpm 161cal 5.82/8.27mph
3) 1m - 10:48(10:48/m) 181/192bpm 171cal 5.55/7.51mph
4) 1m - 10:57(10:57/m) 182/189bpm 172cal 5.48/7.24mph
5) 0.69m - 6:45(9:46/m) 180/188bpm 106cal 6.15/7.22mph

11:24 10:18 10:48 10:57 6:45

Pace

24%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	3:17	3:17 +18	13:07	117 49-140	1535	187 176-196
0.50	11:31	8:15 +4:41	32:58	153 93-186	5045	180 114-200
0.75	13:54	2:23	9:30	166 129-184	1577	190 180-196
1.00	16:23	2:29	9:56	169 166-173	1679	185 170-192
1.25	18:53	2:30	10:01	167 163-174	1674	185 166-192
1.50	21:22	2:29	9:55	173 169-177	1716	186 176-190
1.75	25:59	4:37 +1:54	18:28	170 139-178	3140	189 180-196
2.00	28:36	2:37 +3	10:29	176 151-185	1846	186 140-196
2.25	31:19	2:42	10:48	180 175-186	1945	186 166-194
2.50	34:06	2:48	11:11	180 171-185	2012	183 134-192
2.75	36:47	2:41	10:43	180 170-187	1928	186 176-196
3.00	39:32	2:45 +6	11:01	183 170-192	2015	184 114-194
3.25	44:23	4:51 +2:09	19:25	177 153-186	3437	191 174-198
3.50	47:04	2:40	10:41	184 178-188	1967	182 132-196
3.75	50:03	3:00 +10	11:58	183 171-188	2191	180 130-196
4.00	52:48	2:45	10:59	179 168-186	1967	178 96-194
4.25	55:54	3:06 +32	12:25	181 175-186	2246	187 178-194
4.50	59:17	3:23 +1:00	13:32	177 150-185	2395	187 180-192
4.69	1:01:06	1:49	9:27	183 179-188	1729	190 186-192

Heart

170/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (200 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.1	186	4.6	52:27	11:38
Walk	12.2	128	0.1	7:34	1:19:19
Still	0.1	-	-	5	-
Pause	1.6	-	-	1:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:01	39.31%	More
800m	4:48	9:39	43.87%	More
1km	6:01	9:40	45.63%	More
Mile	9:48	9:48	47.50%	More
5k	36:45	11:50	43.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:28	9:28	49.20
5km	32:12	10:22	49.29
5M	53:49	10:46	48.20
10km	1:08:02	10:57	47.69
10M	1:53:43	11:22	47.26
Half	2:32:12	11:37	46.41
20M	4:00:19	12:01	46.58
Mara	5:21:39	12:17	46.40

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