Tue 5th Jan 2021 at 4:00pm by slowblonde

Run > Hill Work

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Time
48:30
Miles
4.05
Min/mi
11:59
Pacing
86%
WAVA
41.76
Stride(cm)
75
Cals
408
Cadence
179
BPM
144
%MHR
79.9
B/mi
1722
Surface
Road

Notes & Comments

Purdysburn Hill Repeats x5

Split Summary
===
1) 1m - 10:47(10:47/m) 142/173bpm 94cal 5.57/6.12mph
2) 1m - 12:02(12:02/m) 144/167bpm 102cal 4.99/5.87mph
3) 1m - 12:28(12:28/m) 143/157bpm 100cal 4.81/5.8mph
4) 1m - 12:45(12:45/m) 147/162bpm 108cal 4.71/5.82mph
5) 0.05m - 28(10:31/m) 153/154bpm 4cal 5.7/6.01mph

10:47 12:02 12:28 12:45 28

Pace

31%

12%

14%

26%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:45	1:45 +26	13:59	130 99-141	1819	184 180-186
0.25	3:08	1:23	11:05	137 135-139	1517	183 182-184
0.38	4:34	1:26	11:24	140 137-144	1597	182 178-184
0.50	5:58	1:24	11:16	133 124-140	1498	182 180-186
0.63	7:22	1:24	11:14	141 133-167	1585	182 180-184
0.75	8:40	1:18	10:22	144 124-168	1492	184 180-186
0.88	9:58	1:18	10:21	165 160-172	1709	184 182-186
1.00	11:15	1:17	10:15	145 124-163	1486	183 178-184
1.13	12:53	1:39	13:10	154 145-165	2028	181 178-184
1.25	14:37	1:44	13:51	154 149-157	2132	177 172-178
1.38	15:54	1:17	10:16	142 135-151	1457	183 176-186
1.50	17:10	1:16	10:09	129 123-135	1310	182 180-188
1.63	18:48	1:38	13:03	139 126-150	1814	181 178-184
1.75	20:31	1:43	13:43	155 151-158	2125	178 174-180
1.88	21:59	1:28	11:42	146 130-156	1708	182 176-186
2.00	23:16	1:17	10:18	126 122-129	1299	182 180-186
2.13	24:50	1:34	12:30	130 121-149	1626	179 174-184
2.25	26:36	1:47	14:14	148 141-152	2105	175 172-178
2.38	28:12	1:35	12:40	151 146-156	1914	178 170-184
2.50	29:28	1:17	10:15	143 128-149	1467	183 182-186
2.63	30:59	1:30	12:01	132 126-143	1586	179 174-182
2.75	32:46	1:47	14:18	149 144-151	2132	175 174-178
2.88	34:25	1:39	13:11	149 147-151	1964	178 174-184
3.00	35:44	1:19	10:33	136 131-147	1435	183 180-186
3.13	37:09	1:25	11:20	131 128-135	1485	179 172-184
3.25	38:55	1:46	14:11	148 138-156	2099	178 176-180
3.38	40:40	1:45	13:56	151 147-156	2104	178 174-184
3.50	42:34	1:54	15:13	145 133-162	2206	156 118-182
3.63	44:07	1:33	12:28	154 149-159	1919	181 180-184
3.75	45:42	1:35	12:37	151 148-154	1905	182 178-186
3.88	47:10	1:28	11:46	150 149-152	1765	183 180-184
4.00	48:28	1:18	10:25	151 148-155	1574	183 180-186
4.04	48:57	29	10:43	153 152-154	1641	184 182-186

Heart

144/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

179 (188 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	180	4	47:32	12:01
Walk	2.0	118	0.1	59	18:42
Pause	0.9	-	-	26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	9:58	36.46%	More
800m	5:13	10:29	38.27%	More
1km	6:38	10:41	39.13%	More
Mile	10:52	10:52	40.65%	More
5k	36:32	11:45	42.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:10	11:10	39.54
5km	36:43	11:49	42.02
5M	1:00:31	12:06	41.60
10km	1:16:01	12:14	41.46
10M	2:05:17	12:32	41.34
Half	2:46:22	12:42	40.60
20M	4:19:25	12:58	40.86
Mara	5:44:27	13:09	40.67

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