Tue 14th Jan 2020 at 6:00pm by Hills of Death (HOD)

Run > Fartleks

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Time
50:01
Miles
5.53
Min/mi
9:03
Pacing
25%
WAVA
52.31
Stride(cm)
104
Cals
596
Cadence
171
BPM
142
%MHR
77.2
B/mi
1284
Surface
Road

Notes & Comments

Easy run then 8 x 200 m fartleks

9:50 9:33 7:38 8:24 9:28 5:08

Pace

18%

11%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:36	2:36	10:24	111 62-135	1154	167 120-174
0.50	5:01	2:25	9:40	129 126-131	1247	172 170-174
0.75	7:29	2:28	9:51	130 126-134	1280	172 168-174
1.00	9:50	2:22	9:27	133 122-154	1257	172 168-174
1.25	13:19	3:29 +1:09	13:56	146 124-173	2033	167 106-172
1.50	15:59	2:40 +18	10:40	145 143-147	1548	170 166-174
1.75	21:37	5:37 +3:17	22:29	131 82-152	2944	167 120-172
2.00	24:08	2:31	10:06	145 140-153	1464	169 164-174
2.25	28:48	4:40 +2:38	18:40	134 93-155	2502	178 166-188
2.50	30:45	1:57	7:47	153 146-160	1192	174 166-182
2.75	32:44	1:59	7:55	157 153-166	1243	175 168-182
3.00	36:14	3:31 +1:50	14:03	144 120-157	2023	184 170-216
3.25	38:18	2:03	8:14	158 149-161	1300	172 164-186
3.50	40:22	2:04	8:16	163 159-165	1347	172 164-178
3.75	44:54	4:32 +2:34	18:09	146 102-165	2649	172 166-182
4.00	47:23	2:30 +12	9:58	151 148-158	1506	169 164-172
4.25	52:16	4:53 +2:37	19:31	143 100-162	2792	171 162-174
4.50	54:47	2:30	10:02	148 144-153	1485	170 168-172
4.75	58:01	3:14 +55	12:57	146 122-153	1892	165 120-172
5.00	1:00:23	2:21	9:26	148 129-157	1396	171 164-174
5.25	1:03:01	2:39 +19	10:34	148 146-151	1565	170 166-172
5.50	1:05:31	2:29	9:58	150 148-152	1494	170 166-172
5.53	1:05:50	19	10:00	149 148-151	1491	172 172-172

Heart

142/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (216 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.4	171	5.5	49:21	11:29
Walk	3.0	115	0	2:25	3:07:57
Pause	17.6	-	-	14:04	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	45.34%	More
800m	3:40	7:22	52.42%	More
1km	4:43	7:35	53.10%	More
Mile	9:17	9:17	45.84%	More
5k	34:54	11:14	41.52%	More
5 miles	1:00:10	12:02	39.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	55.80
5km	26:33	8:33	54.59
5M	44:47	8:57	52.68
10km	56:51	9:09	51.82
10M	1:35:54	9:35	50.77
Half	2:09:01	9:51	49.55
20M	3:25:22	10:16	49.32
Mara	4:36:18	10:33	48.88

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