Mon 11th Jan 2021 at 6:00pm by purephase

Run > Hill Work

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Time
46:22
Miles
4.80
Min/mi
9:40
Pacing
86%
WAVA
51.33
Stride(cm)
97
Cals
495
Cadence
172
BPM
158
%MHR
82.5
B/mi
1530
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:03(6:03/km) 142/153bpm 57cal 9.91/11.25kmph
2) 1km - 6:21(6:21/km) 163/175bpm 72cal 9.45/10.71kmph
3) 1km - 6:12(6:12/km) 173/178bpm 75cal 9.67/11.69kmph
4) 1km - 5:51(5:51/km) 162/175bpm 64cal 10.27/11.49kmph
5) 1km - 6:02(6:02/km) 152/169bpm 60cal 9.93/10.78kmph
6) 1km - 5:43(5:43/km) 158/168bpm 61cal 10.48/11.66kmph
7) 1km - 5:47(5:47/km) 157/162bpm 61cal 10.37/11.02kmph
8) 0.72km - 4:22(6:04/km) 158/170bpm 45cal 9.88/10.71kmph

6:03 6:21 6:12 5:51 6:02 5:43 5:47 4:22

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:44	2:44 +8	10:54	135 97-147	1472	165 112-174
0.50	5:15	2:32 +12	10:08	145 141-153	1469	167 162-170
0.75	7:33	2:18	9:11	148 143-154	1360	168 166-172
1.00	10:03	2:30	9:58	162 155-169	1615	174 168-180
1.25	12:51	2:48	11:12	172 169-175	1927	176 170-180
1.50	15:20	2:29	9:57	175 172-177	1741	178 174-180
1.75	17:47	2:27	9:47	175 169-177	1712	177 172-180
2.00	20:39	2:52 +29	11:28	156 146-172	1790	169 154-178
2.25	22:57	2:18	9:14	166 147-173	1532	173 162-182
2.50	25:26	2:29	9:56	165 153-174	1638	173 162-182
2.75	27:56	2:29	9:58	157 148-169	1564	168 162-178
3.00	30:16	2:20	9:22	147 142-153	1377	169 166-172
3.25	32:43	2:27	9:48	152 148-161	1491	171 166-176
3.50	34:56	2:12	8:49	159 151-166	1401	171 168-178
3.75	37:14	2:18	9:14	158 149-164	1458	172 168-176
4.00	39:30	2:16	9:04	155 152-158	1406	171 168-174
4.25	41:46	2:16	9:05	158 154-161	1434	172 170-174
4.50	44:23	2:37	10:29	163 158-169	1709	176 170-182
4.75	46:47	2:24 +3	9:35	154 144-169	1475	170 150-174
4.80	47:15	28	9:52	153 150-156	1510	175 172-178

Heart

158/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (182 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	171	4.8	46:22	9:51
Walk	0.1	112	0	4	14:43
Pause	1.7	-	-	49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:36	39.89%	More
800m	4:24	8:50	46.00%	More
1km	5:31	8:52	47.78%	More
Mile	9:00	9:00	49.62%	More
5k	29:59	9:39	50.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:48	8:48	50.77
5km	29:14	9:25	52.04
5M	48:25	9:41	51.26
10km	1:00:58	9:49	50.88
10M	1:40:57	10:06	50.84
Half	2:14:24	10:16	50.16
20M	3:30:28	10:31	50.76
Mara	4:40:13	10:42	50.84

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