Thu 16th Jan 2020 at 6:00pm by Hills of Death (HOD)

Run > Easy

rain
windy
cold

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Time
30:10
Miles
3.20
Min/mi
9:26
Pacing
1%
WAVA
49.54
Stride(cm)
99
Cals
222
Cadence
172
BPM
108
%MHR
58.6
B/mi
1016
Asc(m)
28
Surface
Road

Notes & Comments

Junior coaching

9:38 8:40 9:54 1:58

Pace

50%

10%

25%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	10:02	126 82-146	1264	168 120-178	2/1
0.25	3:04	1:49 +36	14:34	138 128-145	2009	172 150-178	2/0
0.38	4:22	1:18	10:22	139 137-144	1442	173 170-176	1/2
0.50	8:47	4:24 +3:14	35:15	112 62-143	3948	169 120-174	1/0
0.63	10:02	1:15	10:00	118 76-140	1181	174 170-178	1/1
0.75	14:21	4:19 +3:12	34:35	117 64-145	4047	172 166-178	1/0
0.88	16:26	2:05 +54	16:41	111 86-126	1851	173 168-178	1/1
1.00	20:05	3:39 +2:34	29:13	111 65-142	3244	177 168-186	1/0
1.13	21:11	1:06	8:45	129 123-136	1128	175 172-178	0/1
1.25	24:51	3:40 +2:40	29:18	105 65-130	3077	176 172-180	1/0
1.38	25:58	1:07	8:56	127 117-139	1134	177 174-180	0/1
1.50	31:29	5:32 +4:39	44:13	88 50-122	3891	175 168-180	1/0
1.63	32:55	1:25 +3	11:21	126 117-136	1431	173 168-178	0/1
1.75	38:45	5:51 +4:50	46:47	97 62-128	4538	173 122-182	1/1
1.88	42:14	3:29 +2:24	27:48	115 57-133	3197	170 120-180	0/0
2.00	43:44	1:30 +22	12:02	109 60-137	1312	175 124-184	2/2
2.13	45:05	1:21 +13	10:48	112 85-130	1210	174 172-178	0/0
2.25	48:38	3:32 +2:16	28:19	80 50-105	2265	172 124-180	1/1
2.38	49:50	1:12	9:37	106 98-111	1019	171 166-176	1/1
2.50	54:26	4:36 +3:21	36:51	88 42-114	3243	172 120-176	0/1
2.63	56:06	1:40 +15	13:17	102 86-109	1354	172 168-176	2/1
2.75	58:34	2:29 +1:10	19:50	94 71-112	1864	169 120-176	0/2
2.88	1:06:45	8:10 +7:12	1:05:21	85 66-113	5555	163 102-180	1/2
3.00	1:08:07	1:22	10:59	107 98-115	1175	176 174-182	1/0
3.13	1:09:15	1:08	9:03	113 111-117	1022	174 170-176	1/3
3.20	1:10:06	51	11:27	114 112-116	1305	173 168-176	1/0

Heart

108/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 28m, Range 4m, Flat prediction 30:10

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (186 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	49.9	174	3.1	21:09	15:29
Walk	21.7	116	0.1	21:12	6:39:58
Still	0.2	-	-	10	-
Pause	28.2	-	-	27:35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	39.45%	More
800m	7:26	14:56	25.87%	More
1km	9:53	15:55	25.32%	More
Mile	18:18	18:18	23.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	50.71
5km	29:12	9:24	49.64
5M	49:16	9:51	47.89
10km	1:02:33	10:04	47.10
10M	1:45:30	10:33	46.15
Half	2:21:56	10:50	45.04
20M	3:45:56	11:18	44.83
Mara	5:03:58	11:36	44.43

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