Thu 23rd May 2019 at 6:00pm by Hills of Death (HOD)

Run > Easy

warm

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Time
32:45
Miles
3.51
Min/mi
9:20
Pacing
44.9%
WAVA
50.21
Stride(cm)
101
Cals
385
Cadence
170
BPM
135
%MHR
73.4
B/mi
1260
Surface
Road

Notes & Comments

Warm tough recovery

9:45 9:12 9:09 4:38

Pace

12%

14%

61%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:19	1:19	10:36	103 71-128	1091	173 170-180
0.25	2:35	1:16	10:07	127 122-134	1284	174 172-176
0.38	3:51	1:16	10:09	124 118-129	1258	172 166-176
0.50	5:06	1:15 +3	9:57	128 121-134	1274	174 172-178
0.63	6:14	1:08	9:06	137 135-137	1246	174 170-176
0.75	7:23	1:09	9:13	135 134-137	1244	173 170-176
0.88	8:36	1:12	9:38	140 138-142	1348	171 170-174
1.00	9:47	1:12	9:32	140 137-144	1335	171 168-174
1.13	12:38	2:51 +1:39	22:46	131 101-141	2982	163 120-176
1.25	14:51	2:14 +1:05	17:49	119 107-131	2120	171 154-174
1.38	16:01	1:10	9:17	137 127-146	1272	172 170-174
1.50	17:12	1:10	9:24	144 142-148	1354	172 170-174
1.63	18:21	1:10	9:17	141 140-143	1309	172 170-174
1.75	21:32	3:10 +2:04	25:23	128 102-145	3248	171 154-178
1.88	22:41	1:10	9:17	136 126-144	1263	171 168-174
2.00	23:47	1:06	8:45	144 140-148	1259	170 168-174
2.13	24:55	1:08	9:08	141 139-142	1287	171 168-172
2.25	26:01	1:06	8:49	140 137-143	1235	171 168-174
2.38	27:11	1:10	9:18	147 143-153	1366	172 168-174
2.50	28:22	1:11	9:28	149 147-151	1410	172 168-174
2.63	30:40	2:18 +1:14	18:21	133 113-149	2440	158 120-174
2.75	31:51	1:11	9:32	142 135-146	1353	171 168-174
2.88	33:01	1:10	9:21	144 141-146	1345	173 168-176
3.00	34:10	1:09	9:14	146 142-148	1348	173 170-174
3.13	35:24	1:13 +5	9:46	146 142-149	1426	165 88-174
3.25	36:32	1:09	9:10	146 140-150	1339	173 172-176
3.38	37:42	1:09	9:15	149 148-151	1377	171 168-174
3.50	38:49	1:07	8:56	151 149-153	1350	172 168-176
3.51	38:54	5	12:04	152 152-152	1833	162 162-162

Heart

135/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

170 (180 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.1	171	3.5	32:23	9:52
Walk	10.6	116	0	4:21	8:45:20
Still	0.0	-	-	1	-
Pause	5.2	-	-	2:09	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:42	37.92%	More
800m	4:24	8:50	43.74%	More
1km	5:32	8:55	45.23%	More
Mile	9:41	9:41	44.00%	More
5k	34:45	11:11	41.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:15	8:15	51.63
5km	28:38	9:13	50.62
5M	48:19	9:40	48.83
10km	1:01:20	9:52	48.03
10M	1:43:28	10:21	47.06
Half	2:19:12	10:38	45.92
20M	3:41:35	11:05	45.71
Mara	4:58:07	11:23	45.31

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