Wed 29th Jan 2020 at 6:00pm by slowblonde

Run > Hill Work

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Time
55:49
Miles
4.77
Min/mi
11:42
Pacing
0%
WAVA
42.68
Stride(cm)
79
Cals
516
Cadence
174
BPM
152
%MHR
84.3
B/mi
1776
Surface
Road

Notes & Comments

OR Training - Lyric loops

Split Summary
===
1) 1m - 11:48(11:48/m) 129/138bpm 89cal 5.08/5.55mph
2) 1m - 11:56(11:56/m) 166/185bpm 123cal 5.03/5.66mph
3) 1m - 11:38(11:38/m) 155/178bpm 109cal 5.16/5.76mph
4) 1m - 11:52(11:52/m) 158/167bpm 114cal 5.05/5.66mph
5) 0.77m - 8:35(11:06/m) 162/183bpm 81cal 5.41/5.87mph

11:48 11:56 11:38 11:52 8:35

Pace

10%

17%

40%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	3:02	3:02 +2	12:09	117 70-128	1422	168 116-176
0.50	5:55	2:52	11:29	129 126-138	1482	173 170-176
0.75	8:56	3:02	12:06	134 130-138	1622	172 168-174
1.00	15:02	6:06 +3:11	24:23	124 92-137	3023	170 118-178
1.25	18:07	3:05	12:20	154 135-179	1898	173 170-176
1.50	20:59	2:52	11:28	173 156-184	1983	174 170-178
1.75	23:46	2:47	11:08	175 172-178	1949	174 172-178
2.00	26:57	3:11	12:43	168 158-178	2138	172 170-178
2.25	29:49	2:52	11:28	158 149-178	1813	176 172-180
2.50	32:51	3:02	12:07	151 143-156	1831	175 172-178
2.75	35:49	2:58	11:52	160 156-164	1899	175 172-180
3.00	38:36	2:48	11:10	150 141-164	1676	178 172-182
3.25	41:31	2:55	11:38	159 154-166	1850	177 174-180
3.50	44:30	2:59	11:57	161 156-167	1925	176 172-180
3.75	47:21	2:51	11:24	153 144-161	1743	177 172-182
4.00	50:29	3:08	12:31	161 155-165	2014	176 172-180
4.25	58:13	7:44 +4:53	30:57	160 112-183	4951	175 118-182
4.50	1:01:01	2:48 +6	11:11	160 136-171	1788	178 174-184
4.75	1:13:17	12:17 +9:43	49:07	155 118-172	7614	174 118-182
4.77	1:13:46	29	21:07	156 155-158	3295	174 172-174

Heart

152/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

174 (184 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.7	174	4.7	54:16	13:30
Walk	11.6	117	0	9:40	7:03:13
Pause	11.8	-	-	9:50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:38	33.80%	More
800m	5:31	11:06	35.82%	More
1km	6:54	11:06	37.33%	More
Mile	11:32	11:32	38.01%	More
5k	36:29	11:45	41.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:49	10:49	40.54
5km	35:35	11:27	43.06
5M	58:39	11:44	42.61
10km	1:13:41	11:51	42.46
10M	2:01:26	12:09	42.33
Half	2:41:14	12:18	41.58
20M	4:11:25	12:34	41.84
Mara	5:33:50	12:45	41.65

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