Wed 5th Jun 2019 at 7:00pm by slowblonde

Run > Hill Work

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Time
35:11
Miles
3.01
Min/mi
11:41
Pacing
91%
WAVA
41.81
Stride(cm)
77
Cals
357
Cadence
178
BPM
154
%MHR
85.8
B/mi
1806
Surface
Road

Notes & Comments

OR Training - Hill loops

Split Summary
===
1) 0.36m - 4:13(11:49/m) 122/148bpm 29cal 5.08/6.05mph
2) 0.34m - 4:10(12:09/m) 139/150bpm 37cal 4.94/5.63mph
3) 0.36m - 4:14(11:48/m) 145/155bpm 39cal 5.09/5.89mph
4) 0.36m - 4:15(11:47/m) 149/168bpm 41cal 5.09/5.68mph
5) 0.35m - 4:08(11:46/m) 169/182bpm 45cal 5.1/5.63mph
6) 0.36m - 4:07(11:32/m) 179/183bpm 48cal 5.21/6.2mph
7) 0.37m - 4:09(11:21/m) 180/183bpm 49cal 5.29/6.14mph
8) 0.35m - 4:00(11:23/m) 180/184bpm 47cal 5.27/6.3mph
9) 0.16m - 1:56(11:47/m) 177/182bpm 22cal 5.09/6.2mph

4:13 4:10 4:14 4:15 4:08 4:07 4:09 4:00 1:56

Pace

19%

38%

25%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:25	1:25	11:19	101 60-125	1143	177 118-186
0.25	3:02	1:37	13:00	124 120-127	1611	176 172-182
0.38	4:26	1:23	11:05	135 127-148	1497	174 172-176
0.50	5:54	1:28	11:45	140 129-150	1646	177 174-182
0.63	7:32	1:38	13:07	143 135-150	1875	176 172-182
0.75	8:59	1:27	11:37	141 137-147	1639	172 118-180
0.88	10:29	1:30	11:58	145 139-151	1734	175 172-178
1.00	12:02	1:33	12:22	146 136-154	1805	175 172-178
1.13	13:25	1:23	11:04	143 137-150	1582	178 172-182
1.25	14:55	1:30	12:01	146 142-149	1755	178 172-182
1.38	16:23	1:28	11:45	157 146-168	1844	178 174-180
1.50	17:51	1:28	11:44	153 148-162	1795	178 172-182
1.63	19:25	1:34	12:33	171 158-181	2147	179 174-182
1.75	20:47	1:22	10:52	179 175-182	1946	179 176-182
1.88	22:12	1:26	11:26	177 172-182	2025	177 174-182
2.00	23:47	1:34	12:35	180 176-182	2266	180 174-184
2.13	25:04	1:17	10:18	178 173-183	1833	179 174-184
2.25	26:33	1:29	11:55	180 174-182	2146	180 172-184
2.38	28:03	1:29	11:56	179 175-182	2135	179 170-184
2.50	29:22	1:19 +2	10:35	180 178-182	1904	181 178-184
2.63	30:48	1:25	11:24	181 179-183	2063	182 180-184
2.75	32:21	1:34	12:30	180 178-182	2249	180 178-184
2.88	33:38	1:17	10:13	181 178-183	1848	180 176-184
3.00	35:07	1:29	11:54	175 166-179	2082	180 176-182
3.01	35:12	5	11:01	165 165-165	1817	182 182-182

Heart

154/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

178 (186 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	178	3	35:03	11:42
Walk	0.4	118	0	9	11:08

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:42	10:50	32.83%	More
800m	5:31	11:05	35.54%	More
1km	6:58	11:12	36.67%	More
Mile	11:19	11:19	38.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:04	11:04	39.37
5km	36:22	11:42	41.86
5M	59:57	11:59	41.41
10km	1:15:19	12:07	41.26
10M	2:04:07	12:25	41.14
Half	2:44:48	12:35	40.40
20M	4:17:00	12:51	40.65
Mara	5:41:14	13:01	40.47

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