Thu 2nd Jan 2020 at 2:00pm by SimonF

Run > Hill Work

Good
breezy
cold

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Time
41:46
Miles
2.96
Min/mi
14:07
Pacing
64%
WAVA
34.32
Stride(cm)
75
Cals
331
Cadence
153
BPM
118
%MHR
65.5
B/mi
1663
Surface
Road

Notes & Comments

Hill repeats - Johnny Lane

10 x 15 sec reps

Split Summary
===
1) 1m - 11:56(11:56/m) 123/136bpm 117cal 5.03/6.8mph
2) 1m - 18:41(18:41/m) 113/128bpm 121cal 3.21/7.78mph
3) 0.96m - 11:09(11:36/m) 123/138bpm 93cal 5.17/7.31mph

11:56 18:41 11:09

Pin Map

0mi in 0

Pace

42%

27%

18%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:11	1:11	9:26	98 73-121	925	171 170-172
0.25	2:33	1:22	10:55	123 120-126	1343	170 166-172
0.38	3:52	1:20	10:37	120 116-124	1273	169 164-174
0.50	5:12	1:20	10:41	120 116-123	1282	171 166-174
0.63	6:33	1:20	10:43	124 118-129	1329	169 168-174
0.75	8:01	1:29	11:50	128 124-131	1514	168 164-170
0.88	10:03	2:02	16:13	126 121-132	2044	144 100-170
1.00	11:56	1:53	15:06	130 120-136	1964	147 94-180
1.13	13:20	1:23	11:07	120 110-126	1334	168 164-172
1.25	15:03	1:43	13:43	118 113-122	1619	143 92-164
1.38	17:11	2:09	17:09	117 109-125	2006	145 100-186
1.50	19:36	2:25	19:22	112 100-126	2169	139 98-186
1.63	22:26	2:50	22:39	108 99-121	2446	136 86-188
1.75	25:14	2:48	22:24	113 92-128	2532	152 82-194
1.88	27:47	2:32	20:19	110 96-123	2236	141 86-192
2.00	30:37	2:50	22:43	108 99-121	2454	129 96-186
2.13	33:11	2:34	20:31	107 92-127	2195	145 92-192
2.25	35:02	1:51	14:50	121 107-135	1795	147 120-186
2.38	36:18	1:15	10:04	128 123-132	1288	170 166-178
2.50	37:23	1:06	8:45	127 124-129	1111	169 168-172
2.63	38:31	1:07	8:58	128 123-131	1148	169 168-172
2.75	39:43	1:13	9:41	129 124-133	1248	168 166-172
2.88	40:56	1:13	9:40	135 133-138	1306	169 166-174
2.96	41:48	52	10:06	135 133-137	1364	168 164-170

Heart

118/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

153 (194 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.2	169	2.5	28:29	11:34
Walk	30.9	115	0.5	12:55	25:57
Still	1.0	-	-	24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	38.60%	More
800m	4:36	9:15	43.60%	More
1km	5:49	9:22	44.85%	More
Mile	11:53	11:53	37.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:24	13:24	33.07
5km	43:56	14:08	34.35
5M	1:12:21	14:28	34.01
10km	1:30:52	14:37	33.84
10M	2:29:37	14:58	33.99
Half	3:18:34	15:09	33.65
20M	5:09:23	15:28	34.22
Mara	6:50:36	15:40	34.38

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