Sat 7th Sep 2019 at 6:00am by Lammy

Run > Hill Work

warm

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Time
46:28
Miles
3.41
Min/mi
13:38
Pacing
71%
WAVA
32.30
Stride(cm)
82
Cals
518
Cadence
143
BPM
149
%MHR
87.1
B/mi
2030
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 13:23(13:23/m) 143/176bpm 149cal 72/129rpm 4.49/7.92mph
2) 1m - 15:41(15:41/m) 148/202bpm 169cal 68/108rpm 3.83/7.99mph
3) 1m - 12:52(12:52/m) 150/197bpm 137cal 73/104rpm 4.66/6.87mph
4) 0.41m - 4:32(11:05/m) 166/172bpm 63cal 81/83rpm 5.42/6.11mph

13:23 15:41 12:52 4:32

Pace

69%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:15	1:15	9:57	116 104-120	1153	164 162-166
0.25	2:30	1:16	10:05	143 120-168	1443	164 162-168
0.38	3:51	1:21	10:48	169 163-175	1824	163 148-164
0.50	5:11	1:20	10:42	169 163-176	1809	164 160-166
0.63	6:44	1:32	12:17	165 160-174	2026	161 148-164
0.75	8:54	2:10	17:22	138 119-173	2396	126 90-258
0.88	11:21	2:28	19:41	129 116-144	2539	117 106-130
1.00	13:23	2:01	16:10	129 113-160	2085	131 108-188
1.13	14:46	1:23	11:03	165 157-176	1824	168 144-202
1.25	16:16	1:30	12:03	180 153-198	2168	149 100-188
1.38	18:26	2:10	17:24	125 111-152	2174	114 98-134
1.50	20:42	2:16	18:08	134 115-154	2430	125 106-172
1.63	22:34	1:52	14:52	161 89-189	2395	155 102-216
1.75	24:18	1:44	13:49	180 147-202	2487	140 102-186
1.88	26:58	2:40	21:21	129 115-146	2754	117 106-166
2.00	29:03	2:05	16:41	139 119-164	2318	140 104-202
2.13	30:17	1:15	9:56	169 162-188	1679	168 158-186
2.25	32:20	2:03	16:25	155 107-197	2544	130 102-188
2.38	34:22	2:02	16:13	115 107-120	1865	114 108-126
2.50	36:17	1:55	15:20	121 104-166	1856	133 108-208
2.63	37:48	1:31	12:11	170 156-181	2072	163 118-206
2.75	39:25	1:37	12:53	172 157-183	2215	163 134-186
2.88	40:41	1:16	10:09	165 160-170	1675	162 160-162
3.00	41:55	1:14	9:54	161 157-165	1594	163 154-164
3.13	43:21	1:25	11:22	166 158-170	1886	161 142-166
3.25	44:44	1:24	11:09	166 159-172	1851	163 158-164
3.38	46:00	1:16	10:07	167 162-172	1690	164 162-166
3.41	46:28	28	13:31	165 165-166	2230	164 162-164

Heart

149/202max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

143 (258 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	55.9	165	2.4	25:59	11:01
Walk	43.9	115	1.1	20:23	19:24
Still	0.2	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:35	32.55%	More
800m	5:05	10:13	35.24%	More
1km	6:28	10:25	36.15%	More
Mile	11:13	11:13	35.77%	More
5k	43:04	13:52	31.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:40	12:40	31.66
5km	42:06	13:33	32.38
5M	1:09:43	13:57	31.75
10km	1:27:47	14:08	31.45
10M	2:25:21	14:32	31.35
Half	3:13:31	14:46	30.89
20M	5:03:03	15:09	31.26
Mara	6:43:29	15:24	31.31

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