Fri 3rd Jul 2020 at 4:00pm by beef

Run > Hill Work

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Time
59:31
Miles
5.77
Min/mi
10:19
Pacing
78%
WAVA
49.20
Stride(cm)
99
Cals
730
Cadence
157
BPM
144
%MHR
89.8
B/mi
1481
Surface
Grass

Notes & Comments

Betty's Hills x12
===
1) 1.77m - 18:16(10:20/m) 137/153bpm 222cal
2) 0.12m - 1:13(10:02/m) 136/144bpm 14cal
3) 0.11m - 1:10(10:11/m) 141/144bpm 14cal
4) 0.11m - 1:21(11:54/m) 150/160bpm 17cal
5) 0.12m - 1:09(9:56/m) 138/151bpm 13cal
6) 0.12m - 1:20(11:31/m) 141/151bpm 16cal
7) 0.11m - 1:07(10:07/m) 147/151bpm 13cal
8) 0.11m - 1:18(11:43/m) 152/163bpm 16cal
9) 0.12m - 1:11(9:53/m) 150/162bpm 14cal
10) 0.11m - 1:22(11:58/m) 145/152bpm 17cal
11) 0.11m - 1:05(10:21/m) 147/155bpm 13cal
12) 0.11m - 1:15(11:12/m) 147/159bpm 15cal
13) 0.13m - 1:23(10:55/m) 142/157bpm 16cal
14) 0.15m - 1:34(10:40/m) 147/157bpm 20cal
15) 0.16m - 1:35(9:58/m) 146/153bpm 19cal
16) 0.15m - 1:35(10:43/m) 153/160bpm 21cal
17) 0.15m - 1:26(9:43/m) 144/159bpm 17cal
18) 0.15m - 1:33(10:13/m) 149/157bpm 20cal
19) 0.15m - 1:29(9:37/m) 147/154bpm 18cal
20) 0.15m - 1:31(10:21/m) 152/160bpm 20cal
21) 0.15m - 1:29(9:43/m) 146/154bpm 18cal
22) 0.15m - 1:32(10:32/m) 153/160bpm 21cal
23) 0.15m - 1:31(10:15/m) 144/154bpm 18cal
24) 0.15m - 1:31(10:18/m) 149/155bpm 19cal
25) 0.98m - 9:36(9:50/m) 147/162bpm 119cal

18:16 1:13 1:10 1:21 1:09 1:20 1:07 1:18 1:11 1:22 1:05 1:15 1:23 1:34 1:35 1:35 1:26 1:33 1:29 1:31 1:29 1:32 1:31 1:31 9:36

Pace

29%

28%

30%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:34	2:34	10:16	122 98-133	1252	160 120-168
0.50	5:07	2:33	10:13	129 125-135	1318	160 140-170
0.75	7:41	2:34	10:16	139 131-147	1426	159 156-162
1.00	10:46	3:04	12:18	141 137-147	1734	154 152-160
1.25	13:27	2:42	10:46	137 128-145	1476	159 154-168
1.50	15:42	2:15	9:01	144 138-151	1298	160 156-166
1.75	17:59	2:17	9:09	148 140-153	1353	158 154-162
2.00	21:44	3:44 +1:07	14:57	138 125-144	2064	157 114-168
2.25	24:28	2:44	10:56	143 128-158	1564	155 152-158
2.50	27:13	2:45	10:59	146 138-157	1604	156 150-162
2.75	29:52	2:40	10:39	151 136-163	1607	156 150-160
3.00	32:39	2:46	11:06	147 137-154	1631	157 152-162
3.25	35:22	2:43	10:52	145 134-159	1575	156 122-164
3.50	37:54	2:32	10:09	148 141-157	1502	158 126-164
3.75	40:27	2:33	10:13	148 135-159	1511	157 128-162
4.00	42:59	2:32	10:08	150 143-157	1519	156 120-164
4.25	45:32	2:34	10:14	149 140-160	1525	159 148-164
4.50	48:03	2:30	10:01	150 142-160	1502	157 70-164
4.75	50:35	2:33	10:11	145 139-154	1476	156 86-164
5.00	53:37	3:02 +30	12:07	142 131-155	1720	156 110-160
5.25	56:04	2:28	9:50	142 135-148	1397	159 154-162
5.50	58:38	2:34	10:15	152 142-162	1557	157 154-160
5.75	1:00:58	2:19	9:18	153 144-162	1422	160 158-162
5.77	1:01:09	11	9:11	146 146-146	1341	158 156-160

Heart

144/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

157 (170 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	157	5.8	59:32	10:32
Walk	0.7	115	0	24	36:43
Still	0.1	-	-	5	-
Pause	1.8	-	-	1:07	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:37	40.33%	More
800m	4:24	8:52	46.62%	More
1km	5:43	9:12	46.81%	More
Mile	9:58	9:58	45.61%	More
5k	32:09	10:21	48.13%	More
5 miles	53:15	10:39	47.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:17	9:17	48.92
5km	30:53	9:56	50.09
5M	51:08	10:14	49.39
10km	1:04:23	10:22	49.04
10M	1:46:37	10:40	49.02
Half	2:21:56	10:50	48.38
20M	3:42:16	11:07	48.96
Mara	4:55:56	11:18	49.03

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