Sat 28th Sep 2019 at 10:00am by GAZGIB

Run > Hill Work

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Time
10:12
Miles
1.10
Min/mi
9:16
Pacing
19%
WAVA
46.15
Stride(cm)
106
Cals
155
Cadence
163
BPM
133
%MHR
73.5
B/mi
1234
Surface
Trail

Notes & Comments

Northala Spiral with Luke
===
1) 1m - 9:26(9:26/m) 134/186bpm 143cal 6.36/7.64mph
2) 0.1m - 47(8:08/m) 139/142bpm 12cal 7.37/7.12mph

9:26 47

Pin Map

0mi in 0

Pace

11%

40%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	37	37	9:46	123 114-129	1201	173 122-244
0.13	1:17	40	10:38	132 129-134	1404	165 164-166
0.19	1:56	39	10:29	132 130-135	1385	166 164-168
0.25	2:33	37	9:59	133 133-134	1328	166 166-166
0.31	3:10	37	9:52	134 133-135	1323	166 164-166
0.38	3:47	37	9:47	136 132-138	1330	165 164-166
0.44	4:24	37	9:48	139 138-139	1363	165 164-166
0.50	5:01	37	9:56	141 139-143	1402	165 164-166
0.56	8:01	3:00 +2:22	47:56	115 80-143	5512	153 122-164
0.63	8:38	37	9:51	157 129-186	1546	165 164-166
0.69	9:08	30	7:59	140 123-163	1117	164 164-166
0.75	9:38	31	8:11	136 133-138	1113	164 162-166
0.81	10:09	30	8:08	137 136-138	1114	163 162-164
0.88	10:41	32	8:31	138 136-139	1175	163 162-164
0.94	11:14	34	8:56	140 137-141	1252	164 162-166
1.00	11:47	32	8:38	141 139-143	1218	163 162-164
1.06	12:18	31	8:18	139 137-141	1153	164 162-166
1.10	12:34	16	8:15	139 138-139	1146	163 162-164

Heart

133/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

163 (244 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.9	165	1.1	9:58	9:28
Walk	17.4	122	0	2:15	7:18:51
Pause	2.7	-	-	21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	41.86%	More
800m	4:05	8:12	46.72%	More
1km	5:52	9:26	42.38%	More
Mile	11:36	11:36	36.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:09	9:09	46.19
5km	33:05	10:39	43.47
5M	56:43	11:21	41.26
10km	1:12:33	11:41	40.27
10M	2:04:24	12:26	38.81
Half	2:48:55	12:54	37.52
20M	4:32:50	13:39	36.81
Mara	6:10:29	14:08	36.14

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With	Luke
Route
Where	Northolt
Event