Wed 20th Mar 2019 at 8:00pm by Batmansdad

Run > Hill Work

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Time
28:14
Miles
3.18
Min/mi
8:53
Pacing
88%
WAVA
52.61
Stride(cm)
105
Cals
358
Cadence
173
BPM
156
%MHR
91
B/mi
1382
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:40(8:40/m) 145/157bpm 101cal 6.93/11.08mph
2) 1m - 9:00(9:00/m) 159/172bpm 118cal 6.67/11.29mph
3) 1m - 9:05(9:05/m) 162/170bpm 121cal 6.6/10.46mph
4) 0.18m - 1:29(8:24/m) 157/162bpm 18cal 7.14/7.22mph

8:40 9:00 9:05 1:29

Pace

80%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:10	1:10	9:20	125 101-139	1167	167 90-180
0.25	2:17	1:07	8:54	141 138-144	1254	170 166-174
0.38	3:22	1:05	8:41	145 138-151	1259	168 162-188
0.50	4:24	1:02	8:18	150 145-157	1245	176 162-194
0.63	5:27	1:03	8:20	151 147-157	1258	177 160-188
0.75	6:24	57	7:37	150 146-155	1143	172 160-186
0.88	7:28	1:04	8:32	148 144-155	1263	170 158-184
1.00	8:39	1:11	9:29	149 144-153	1413	172 158-188
1.13	9:43	1:04	8:29	152 146-157	1290	176 158-190
1.25	10:42	1:00	7:58	155 149-163	1234	172 158-188
1.38	11:52	1:10	9:17	156 150-162	1448	166 158-188
1.50	12:57	1:05	8:39	162 158-163	1400	175 158-194
1.63	14:04	1:07	8:56	165 157-172	1475	181 162-198
1.75	15:12	1:08	9:08	162 158-166	1479	169 158-190
1.88	16:24	1:12	9:37	164 160-168	1578	173 160-198
2.00	17:38	1:14	9:53	159 155-167	1572	176 162-200
2.13	18:40	1:02	8:14	160 155-166	1317	177 156-196
2.25	19:41	1:01	8:06	164 156-170	1327	178 156-198
2.38	20:57	1:16	10:06	162 158-166	1636	176 168-196
2.50	22:09	1:13	9:42	165 161-169	1599	177 172-182
2.63	23:20	1:10	9:23	164 160-170	1538	180 178-184
2.75	24:23	1:04	8:29	160 156-165	1358	177 174-180
2.88	25:38	1:14	9:56	161 156-166	1598	171 160-180
3.00	26:44	1:06	8:48	161 157-166	1416	170 166-176
3.13	27:47	1:03	8:24	158 153-162	1327	172 168-180
3.18	28:13	26	8:33	156 152-159	1333	171 166-178

Heart

156/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

173 (200 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	173	3.2	28:11	8:53
Walk	0.1	90	0	2	8:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	41.79%	More
800m	4:04	8:10	47.29%	More
1km	5:06	8:12	49.13%	More
Mile	8:24	8:24	50.67%	More
5k	27:35	8:53	52.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:15	8:15	51.63
5km	27:33	8:52	52.61
5M	45:41	9:08	51.65
10km	57:33	9:16	51.19
10M	1:35:27	9:33	51.01
Half	2:07:11	9:43	50.26
20M	3:19:25	9:58	50.79
Mara	4:25:44	10:09	50.83

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