Thu 2nd Jul 2020 at 6:00pm by adysmith

Run > Hill Work

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Time
30:01
Miles
3.85
Min/mi
7:48
Pacing
94%
WAVA
63.31
Stride(cm)
113
Cals
368
Cadence
183
BPM
154
%MHR
85.8
B/mi
1204
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:33(7:33/m) 134/150bpm 78cal 7.95/9.54mph
2) 1m - 7:55(7:55/m) 158/185bpm 99cal 7.58/9.39mph
3) 1m - 7:55(7:55/m) 165/189bpm 104cal 7.58/9.46mph
4) 0.85m - 6:39(7:50/m) 163/181bpm 87cal 7.66/10.21mph

7:33 7:55 7:55 6:39

Pace

18%

36%

37%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	55	55	7:19	112 79-136	819	182 178-190
0.25	1:48	53	7:05	138 133-150	978	187 176-194
0.38	2:45	57	7:38	137 135-140	1045	185 180-190
0.50	3:46	1:01	8:04	140 138-146	1130	177 174-190
0.63	4:38	53	7:01	141 139-144	988	191 186-194
0.75	5:37	58	7:46	131 121-141	1017	177 170-190
0.88	6:34	58	7:43	140 134-144	1081	184 170-190
1.00	7:32	58	7:44	139 136-142	1076	183 174-190
1.13	8:30	57	7:38	136 134-138	1039	177 174-186
1.25	9:25	55	7:21	145 133-163	1065	189 186-192
1.38	10:26	1:01	8:07	159 146-168	1289	178 172-186
1.50	11:24	59	7:51	146 144-150	1146	180 172-190
1.63	12:28	1:03	8:25	164 154-175	1381	184 170-192
1.75	13:28	1:00	8:00	175 167-180	1401	177 174-180
1.88	14:25	57	7:36	171 156-185	1299	186 176-192
2.00	15:27	1:03	8:22	170 161-182	1422	179 172-190
2.13	16:26	59	7:52	179 172-188	1407	183 172-192
2.25	17:28	1:01	8:12	182 170-189	1492	184 176-192
2.38	18:27	59	7:54	175 171-178	1383	178 176-180
2.50	19:26	59	7:54	148 138-158	1170	185 178-192
2.63	20:28	1:01	8:11	164 161-168	1341	181 174-190
2.75	21:24	56	7:31	158 151-166	1188	180 176-192
2.88	22:23	59	7:54	159 150-167	1256	187 182-190
3.00	23:22	59	7:51	158 146-171	1241	179 176-180
3.13	24:20	58	7:44	150 145-160	1160	185 180-190
3.25	25:21	1:01	8:04	170 161-180	1371	182 178-190
3.38	26:20	59	7:53	176 173-179	1388	177 172-188
3.50	27:19	59	7:55	162 154-179	1281	188 182-192
3.63	28:18	58	7:47	170 166-176	1322	181 174-188
3.75	29:12	54	7:13	160 148-171	1155	189 180-196
3.85	30:01	49	8:23	154 146-163	1292	186 166-192

Heart

154/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

183 (196 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	182	3.8	30:01	7:48
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	48.81%	More
800m	3:40	7:23	55.12%	More
1km	4:35	7:22	57.55%	More
Mile	7:31	7:31	59.47%	More
5k	24:10	7:47	62.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	62.20
5km	23:55	7:42	63.61
5M	39:36	7:55	62.68
10km	49:51	8:01	62.22
10M	1:22:34	8:15	62.16
Half	1:49:55	8:23	61.34
20M	2:52:08	8:36	62.07
Mara	3:49:11	8:45	62.16

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