Tue 3rd Sep 2019 at 6:00pm by Hills of Death (HOD)

Run > Progressive

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Time
38:35
Miles
4.82
Min/mi
8:00
Pacing
0%
WAVA
58.96
Stride(cm)
116
Cals
484
Cadence
174
BPM
140
%MHR
75.8
B/mi
1117
Surface
Grass

Notes & Comments

Used speedwork to do progressive

9:55 7:58 7:29 7:25 5:48

Pace

15%

17%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:39	2:39	10:36	122 74-141	1294	173 170-174
0.50	5:09	2:30	9:59	131 129-134	1309	173 170-176
0.75	12:16	7:07 +4:53	28:27	119 65-139	3385	169 120-174
1.00	14:47	2:31	10:06	130 127-132	1312	171 166-176
1.25	23:34	8:47 +6:45	35:08	103 52-136	3618	174 166-184
1.50	25:37	2:03	8:13	121 112-130	994	174 172-176
1.75	28:32	2:55 +58	11:42	127 108-140	1485	171 120-176
2.00	31:27	2:55 +59	11:38	143 114-164	1664	175 170-182
2.25	33:18	1:51	7:24	155 138-161	1146	175 172-180
2.50	38:11	4:53 +2:59	19:32	135 91-160	2637	174 168-178
2.75	41:05	2:54 +59	11:36	153 127-165	1774	175 172-178
3.00	42:54	1:49	7:17	151 129-165	1100	175 172-178
3.25	45:44	2:50 +59	11:20	148 120-171	1676	173 120-180
3.50	47:33	1:49	7:17	161 152-166	1172	175 172-180
3.75	52:13	4:40 +2:58	18:38	145 105-174	2702	176 172-182
4.00	55:12	2:59 +58	11:58	162 137-173	1938	173 120-178
4.25	56:58	1:46	7:03	163 145-177	1150	175 172-178
4.50	59:42	2:43 +58	10:54	160 130-179	1744	177 174-184
4.75	1:01:30	1:48	7:12	167 159-171	1203	175 172-176
4.82	1:01:59	29	7:25	171 169-173	1267	174 174-174

Heart

140/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

174 (184 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	67.8	174	4.8	36:05	11:23
Walk	9.0	120	0	7:17	8:34:18
Still	0.1	-	-	4	-
Pause	23.0	-	-	18:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:56	47.53%	More
800m	3:32	7:07	54.36%	More
1km	4:25	7:07	56.70%	More
Mile	9:06	9:06	46.83%	More
5k	33:44	10:51	42.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	62.18
5km	23:49	7:40	60.85
5M	40:10	8:02	58.74
10km	51:00	8:12	57.77
10M	1:26:02	8:36	56.60
Half	1:55:45	8:50	55.22
20M	3:04:15	9:13	54.97
Mara	4:07:53	9:28	54.49

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