Sun 26th May 2019 at 8:00am by Hills of Death (HOD)

Run > Medium Long Run

warm

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Time
1:50:43
Miles
11.41
Min/mi
9:42
Pacing
34%
WAVA
50.48
Stride(cm)
98
Cals
1252
Cadence
169
BPM
144
%MHR
78.1
B/mi
1394
Surface
Mixed

Notes & Comments

Club jog in warm

9:48 9:35 9:43 9:42 9:44 9:45 9:47 9:43 9:39 9:35 9:47 3:55

Pace

11%

16%

69%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	5:03	5:03	10:06	138 78-178	1393	176 166-182
1.00	9:49	4:46	9:32	153 132-171	1458	174 170-180
1.50	14:34	4:45	9:31	137 132-140	1303	173 166-176
2.00	19:54	5:20 +30	10:40	137 129-147	1462	168 112-176
2.50	24:48	4:54	9:48	135 123-144	1324	170 164-176
3.00	30:16	5:28 +40	10:56	139 129-147	1520	167 120-172
3.50	35:07	4:51	9:42	145 129-151	1406	167 162-172
4.00	41:45	6:37 +1:46	13:15	145 114-156	1920	168 164-172
4.50	46:53	5:08 +19	10:17	151 144-157	1553	169 166-174
5.00	51:48	4:55	9:51	150 143-160	1477	167 160-174
5.50	58:10	6:21 +1:29	12:42	149 120-167	1893	166 120-172
6.00	1:03:33	5:23 +29	10:47	150 135-159	1617	168 164-172
6.50	1:12:50	9:17 +4:23	18:35	135 88-148	2508	167 122-174
7.00	1:18:32	5:42 +51	11:24	141 119-149	1608	169 120-174
7.50	1:24:26	5:53 +59	11:46	143 124-150	1684	169 150-176
8.00	1:29:16	4:51	9:41	149 113-179	1444	170 164-174
8.50	1:35:01	5:44 +59	11:29	145 128-152	1664	169 166-172
9.00	1:40:40	5:40 +47	11:20	148 133-158	1677	168 126-174
9.50	1:46:40	6:00 +1:08	11:59	149 126-156	1787	170 112-174
10.00	1:54:36	7:56 +3:13	15:53	144 112-154	2286	171 116-176
10.50	2:00:17	5:40 +53	11:20	146 131-156	1656	170 120-174
11.00	2:09:30	9:13 +4:15	18:27	139 111-159	2564	168 120-176
11.41	2:15:28	5:58 +2:02	14:41	144 106-156	2114	170 112-174

Heart

144/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

169 (182 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.4	170	11.4	1:50:11	9:45
Walk	18.1	118	0	24:38	11:35:21
Pause	0.5	-	-	39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:07	36.19%	More
800m	4:40	9:23	41.22%	More
1km	5:52	9:27	42.64%	More
Mile	9:31	9:31	44.77%	More
5k	31:08	10:01	46.56%	More
5 miles	51:42	10:20	45.63%	More
10k	1:09:51	11:14	42.18%	More
10 miles	1:54:33	11:27	42.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	55.80
5km	26:31	8:32	54.66
5M	44:43	8:57	52.76
10km	56:47	9:08	51.88
10M	1:35:47	9:35	50.84
Half	2:08:52	9:50	49.60
20M	3:25:08	10:15	49.38
Mara	4:35:58	10:32	48.94

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Warm up Run
Easy Run