Thu 23rd Jan 2020 at 1:00pm by Dickie York

Run > Hill Work

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Time
41:10
Miles
5.60
Min/mi
7:21
Pacing
86%
WAVA
64.35
Stride(cm)
119
Cadence
184
BPM
150
%MHR
87.9
B/mi
1104
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 8:15(8:15/m) 130/188bpm
2) 1m - 6:18(6:18/m) 153/188bpm
3) 1m - 7:12(7:12/m) 158/186bpm
4) 1m - 7:17(7:17/m) 165/186bpm
5) 1m - 7:31(7:31/m) 151/184bpm
6) 0.6m - 4:37(7:39/m) 146/160bpm

10min WU @ 8mph
1 mile @ 10.8mph
Gradient increased to 6%
2min @ 7.2mph
8 x 30sec @ 10.3mph
off 1min @ 7.2mph
Gradient decreased to 1%
10min WD @ 8mph

8:15 6:18 7:12 7:17 7:31 4:37

Pace

31%

38%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:32	2:32	10:09	106 59-143	1077	170 136-176
0.50	4:28	1:55	7:41	134 101-188	1030	179 174-180
0.75	6:22	1:54	7:36	144 91-188	1095	182 180-184
1.00	8:15	1:53	7:32	146 110-188	1101	182 182-182
1.25	10:07	1:52	7:27	136 113-188	1013	181 180-190
1.50	11:35	1:28	5:54	155 140-188	913	199 190-202
1.75	13:04	1:29	5:56	161 136-188	956	201 200-202
2.00	14:33	1:29	5:56	163 130-188	967	200 200-200
2.25	16:14	1:41	6:44	160 146-167	1078	191 174-200
2.50	18:08	1:54	7:35	148 132-163	1122	180 174-198
2.75	19:56	1:48	7:13	160 153-170	1154	185 176-198
3.00	21:45	1:49	7:15	164 153-186	1190	183 176-198
3.25	23:36	1:51	7:24	164 156-180	1215	184 176-202
3.50	25:24	1:48	7:12	165 159-175	1189	184 176-200
3.75	27:13	1:49	7:15	164 153-184	1190	184 176-200
4.00	29:01	1:48	7:12	165 150-186	1188	184 176-200
4.25	30:50	1:49	7:17	164 151-178	1196	185 176-202
4.50	32:44	1:54	7:37	149 140-162	1136	179 176-180
4.75	34:39	1:54	7:36	147 129-164	1118	180 180-180
5.00	36:32	1:54	7:34	146 120-184	1105	180 180-180
5.25	38:25	1:53	7:34	147 136-160	1111	182 180-182
5.50	40:20	1:54	7:36	146 133-150	1110	182 180-184
5.60	41:10	50	8:10	144 135-148	1177	178 130-182

Heart

150/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (202 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	183	5.6	40:58	7:19
Walk	0.2	136	0	5	8:57
Still	0.3	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:49	56.68%	More
800m	2:55	5:52	65.96%	More
1km	3:39	5:52	68.62%	More
Mile	6:01	6:01	70.72%	More
5k	21:24	6:53	67.74%	More
5 miles	35:51	7:10	65.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:09	6:09	69.26
5km	21:29	6:55	67.46
5M	36:20	7:16	64.94
10km	46:10	7:26	63.81
10M	1:18:03	7:48	62.39
Half	1:45:08	8:02	60.80
20M	2:47:42	8:23	60.40
Mara	3:45:54	8:37	59.79

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