Fri 3rd Jul 2020 at 11:00am by Hills of Death (HOD)

Run > Tempo

windy

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Time
40:01
Miles
4.34
Min/mi
9:13
Pacing
47%
WAVA
51.43
Stride(cm)
105
Cals
489
Cadence
166
BPM
139
%MHR
75.4
B/mi
1279
Asc(m)
32
Surface
Road

Notes & Comments

Easy with 2 x 8 mins at Zone 3

9:52 9:31 8:46 8:55 2:56

Pace

10%

40%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:22	1:22	10:59	113 78-130	1241	169 164-172	0/1
0.25	2:38	1:16	10:04	124 123-127	1248	170 168-174	1/0
0.38	3:53	1:15	10:00	127 125-131	1271	171 168-174	3/0
0.50	5:02	1:10	9:16	127 125-129	1177	170 166-174	0/1
0.63	6:16	1:13	9:45	128 124-130	1249	171 168-174	2/1
0.75	7:29	1:13	9:46	128 123-135	1251	170 168-174	1/1
0.88	8:41	1:12	9:33	134 131-136	1281	166 164-172	0/2
1.00	9:52	1:12	9:33	131 129-132	1251	167 164-170	0/3
1.13	11:04	1:12	9:36	133 130-137	1276	169 164-172	1/0
1.25	13:54	2:50 +1:41	22:41	111 91-135	2517	166 164-168	1/0
1.38	15:04	1:10	9:19	128 121-134	1194	165 164-170	0/3
1.50	16:15	1:11	9:30	135 133-139	1283	168 164-172	1/1
1.63	17:26	1:11	9:28	137 135-138	1296	166 164-168	0/1
1.75	18:40	1:14	9:51	137 133-140	1349	166 164-168	0/1
1.88	19:53	1:12	9:38	136 133-138	1311	166 164-170	1/0
2.00	21:04	1:12	9:34	137 135-140	1312	165 162-166	1/1
2.13	22:13	1:08	9:07	140 138-143	1277	166 164-168	1/1
2.25	23:18	1:05	8:43	146 144-148	1272	166 162-172	1/1
2.38	24:22	1:04	8:30	147 142-150	1251	165 164-168	0/1
2.50	25:27	1:06	8:44	150 145-152	1311	165 164-168	1/1
2.63	26:33	1:05	8:44	152 149-153	1327	166 164-170	2/0
2.75	27:38	1:05	8:42	152 150-153	1322	165 162-170	0/1
2.88	28:43	1:05	8:42	154 152-155	1341	165 164-166	0/0
3.00	32:11	3:28 +2:22	27:44	144 112-154	3994	160 108-168	1/0
3.13	33:23	1:11	9:31	135 117-144	1284	164 164-166	1/0
3.25	34:35	1:12	9:35	145 143-147	1391	165 162-166	1/1
3.38	36:23	1:48 +31	14:26	141 130-148	2034	165 164-168	2/0
3.50	37:27	1:04	8:33	141 132-153	1206	165 164-170	0/2
3.63	38:32	1:05	8:36	156 154-158	1342	168 166-170	0/0
3.75	40:41	2:09 +1:13	17:11	145 128-160	2493	169 164-172	4/0
3.88	41:50	1:10	9:19	156 155-157	1454	166 164-170	1/1
4.00	42:52	1:02	8:13	160 157-162	1316	166 164-170	1/2
4.13	43:57	1:05	8:42	158 155-161	1373	167 164-170	1/0
4.25	45:02	1:04	8:34	157 153-161	1344	167 164-172	0/2
4.34	45:48	46	8:44	161 159-162	1407	167 164-172	0/1

Heart

139/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 32m, Range 9m, Flat prediction 40:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

166 (174 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.7	166	4.3	39:46	9:57
Walk	5.3	108	0	2:35	29:04:26
Still	0.1	-	-	2	-
Pause	6.9	-	-	3:25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	40.32%	More
800m	4:10	8:23	46.53%	More
1km	5:14	8:25	48.27%	More
Mile	8:46	8:46	48.94%	More
5k	32:02	10:18	45.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:59	7:59	53.77
5km	27:43	8:55	52.71
5M	46:45	9:21	50.89
10km	59:22	9:33	50.04
10M	1:40:07	10:01	49.05
Half	2:14:42	10:17	47.87
20M	3:34:26	10:43	47.65
Mara	4:48:29	11:01	47.23

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