Thu 21st Mar 2019 at 6:00am by Richard-M

Run > Hill Work

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Time
1:19:42
Miles
9.65
Min/mi
8:16
Pacing
69%
WAVA
58.34
Stride(cm)
116
Cals
1038
Cadence
168
BPM
141
%MHR
82.9
B/mi
1163
Surface
Road

Notes & Comments

Run: Hill work - nice out today - easing tight calf muscles...
2x full Tite Hill for endurance + 5x short steep bit for strength - the hill was busy with runners today...

Split Summary
===
1) 1km - 5:25(5:25/km) 126/133bpm 66cal 11.07/11.99kmph
2) 1km - 5:09(5:09/km) 133/136bpm 67cal 11.67/12.63kmph
3) 1km - 5:01(5:01/km) 135/141bpm 66cal 11.97/12.83kmph
4) 1km - 5:12(5:12/km) 139/149bpm 70cal 11.53/12.29kmph
5) 1km - 5:33(5:33/km) 148/157bpm 80cal 10.82/11.83kmph
6) 1km - 5:36(5:36/km) 139/163bpm 71cal 10.71/14.31kmph
7) 1km - 4:58(4:58/km) 137/165bpm 57cal 12.06/15.59kmph
8) 0.19km - 56(4:57/km) 162/165bpm 14cal 12.11/12.46kmph
9) 1km - 5:07(5:07/km) 137/165bpm 56cal 11.74/12.6kmph
10) 1km - 4:52(4:52/km) 138/166bpm 56cal 12.31/13.17kmph
11) 1km - 5:41(5:41/km) 151/161bpm 81cal 10.57/13.53kmph
12) 0.81km - 4:18(5:20/km) 148/159bpm 60cal 11.26/11.99kmph
13) 1km - 4:48(4:48/km) 138/148bpm 55cal 12.51/13.86kmph
14) 1km - 4:58(4:58/km) 145/150bpm 67cal 12.07/12.77kmph
15) 1km - 4:40(4:40/km) 149/160bpm 66cal 12.84/15.05kmph
16) 1km - 5:12(5:12/km) 149/161bpm 73cal 11.54/15.38kmph
17) 0.53km - 2:15(4:15/km) 155/157bpm 33cal 14.14/14.61kmph

5:25 5:09 5:01 5:12 5:33 5:36 4:58 56 5:07 4:52 5:41 4:18 4:48 4:58 4:40 5:12 2:15

Pin Map

0mi in 0

Pace

11%

20%

48%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:27	4:27 +5	8:53	125 113-132	1111	165 162-178
1.00	8:33	4:06	8:12	132 124-136	1082	166 164-186
1.50	12:42	4:09	8:18	134 132-137	1113	167 164-174
2.00	16:45	4:04	8:07	135 121-141	1096	166 162-168
2.50	20:59	4:13	8:27	142 136-149	1200	168 166-172
3.00	25:27	4:28	8:57	149 141-157	1333	169 166-172
3.50	29:51	4:24	8:48	137 133-145	1205	167 108-184
4.00	35:53	6:02 +1:47	12:03	139 101-163	1675	174 104-186
4.50	41:31	5:38 +1:28	11:17	142 106-165	1601	165 94-182
5.00	47:15	5:44 +1:43	11:29	138 111-165	1584	170 102-186
5.50	52:27	5:11 +1:13	10:23	139 110-166	1442	169 98-184
6.00	56:36	4:10	8:20	139 123-156	1157	168 164-176
6.50	1:01:05	4:29	8:58	155 149-161	1390	169 166-170
7.00	1:05:15	4:10	8:20	144 136-148	1200	166 132-176
7.50	1:09:11	3:55	7:51	137 134-141	1075	167 162-170
8.00	1:13:12	4:01	8:02	146 141-149	1173	167 144-172
8.50	1:17:12	4:00	8:00	146 143-151	1167	167 164-172
9.00	1:21:02	3:50	7:41	150 136-160	1151	170 150-180
9.50	1:25:00	3:58 +4	7:55	151 147-155	1196	169 164-176
9.65	1:26:00	1:00	6:45	156 155-157	1054	174 166-176

Heart

141/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

168 (186 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.3	168	9.6	1:18:58	8:47
Walk	1.7	111	0	1:33	36:09
Still	0.0	-	-	1	-
Pause	6.0	-	-	5:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:27	50.84%	More
800m	3:38	7:18	52.48%	More
1km	4:36	7:24	54.03%	More
Mile	7:35	7:35	55.77%	More
5k	24:33	7:54	58.59%	More
5 miles	43:19	8:40	54.03%	More
10k	56:39	9:07	51.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:28	6:28	65.36
5km	22:42	7:18	63.35
5M	38:27	7:41	60.86
10km	48:56	7:53	59.71
10M	1:22:55	8:18	58.23
Half	1:51:50	8:32	56.67
20M	2:58:45	8:56	56.18
Mara	4:01:07	9:12	55.53

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