Mon 23rd Sep 2019 at 6:00pm by Honley Lion

Run > Hill Work

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Time
56:25
Miles
5.40
Min/mi
10:27
Pacing
18%
WAVA
49.78
Stride(cm)
84
Cals
607
Cadence
183
BPM
130
%MHR
66.9
B/mi
1363
Surface
Road

Notes & Comments

Star Pub 1 short, 1 med, 1 long x3 (x3)

Split Summary
===
1) 1m - 10:21(10:21/m) 123/143bpm 102cal 5.8/8.47mph
2) 1m - 10:05(10:05/m) 133/138bpm 109cal 5.95/7.68mph
3) 1m - 10:29(10:29/m) 133/139bpm 113cal 5.72/7.41mph
4) 1m - 10:42(10:42/m) 139/145bpm 120cal 5.61/7.49mph
5) 1m - 11:04(11:04/m) 141/151bpm 126cal 5.42/7.87mph
6) 0.4m - 3:45(9:19/m) 134/143bpm 37cal 6.45/6.66mph

10:21 10:05 10:29 10:42 11:04 3:45

Pace

85%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:58	2:58	11:51	105 44-131	1244	174 116-190
0.50	10:49	7:52 +5:25	31:27	108 46-129	3396	187 174-200
0.75	13:24	2:34	10:18	123 118-126	1267	185 174-194
1.00	15:47	2:23	9:32	132 124-143	1258	181 170-188
1.25	18:17	2:30	10:02	134 131-137	1344	182 174-190
1.50	20:48	2:30	10:02	134 132-137	1344	182 168-192
1.75	23:20	2:32	10:09	135 134-137	1370	184 166-194
2.00	26:45	3:25 +53	13:40	126 82-138	1723	184 172-194
2.25	29:25	2:40	10:40	129 126-132	1376	181 168-190
2.50	31:59	2:34	10:17	133 127-136	1368	183 136-192
2.75	34:39	2:40	10:39	134 132-137	1427	183 172-190
3.00	37:14	2:35	10:20	136 134-139	1404	182 164-192
3.25	39:49	2:36	10:23	136 132-141	1411	182 176-190
3.50	44:13	4:24 +1:44	17:35	134 110-144	2355	185 170-196
3.75	46:56	2:43	10:53	141 137-145	1534	184 170-192
4.00	49:39	2:43	10:52	141 137-145	1533	185 170-194
4.25	52:29	2:49	11:18	140 138-143	1581	183 136-194
4.50	55:14	2:45	11:01	142 137-150	1565	185 166-196
4.75	57:57	2:43	10:51	142 138-147	1541	183 166-194
5.00	1:00:56	2:59 +12	11:55	141 140-143	1680	177 100-192
5.25	1:03:14	2:19	9:14	133 121-142	1229	186 180-196
5.40	1:04:40	1:26	9:26	135 132-136	1275	186 182-194

Heart

130/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

183 (200 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	183	5.4	1:03:51	11:54
Walk	1.3	120	0	49	23:48

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	40.16%	More
800m	4:41	9:26	44.85%	More
1km	5:53	9:28	46.60%	More
Mile	9:39	9:39	48.27%	More
5k	34:14	11:01	46.37%	More
5 miles	54:33	10:55	47.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:08	9:08	51.00
5km	31:04	10:00	51.09
5M	51:55	10:23	49.97
10km	1:05:39	10:34	49.43
10M	1:49:43	10:58	48.98
Half	2:26:51	11:13	48.10
20M	3:51:53	11:36	48.27
Mara	5:10:21	11:51	48.09

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