Mon 18th Jan 2021 at 6:00pm by Honley Lion

Run > Hill Work

rain
cold

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Time
55:33
Miles
6.50
Min/mi
8:33
Pacing
66%
WAVA
61.86
Stride(cm)
99
Cals
658
Cadence
189
BPM
136
%MHR
69.7
B/mi
1161
Surface
Road

Notes & Comments

Springfield Avenue 3 x 6

Split Summary
===
1) 1m - 9:47(9:47/m) 127/136bpm 110cal 6.14/7.76mph
2) 1m - 7:33(7:33/m) 132/136bpm 89cal 7.94/8.31mph
3) 1m - 8:24(8:24/m) 137/145bpm 101cal 7.15/8.5mph
4) 1m - 8:29(8:29/m) 143/154bpm 106cal 7.08/8.66mph
5) 1m - 8:35(8:35/m) 140/150bpm 101cal 7/8.85mph
6) 1m - 8:19(8:19/m) 139/144bpm 100cal 7.21/9.87mph
7) 0.5m - 4:27(8:53/m) 141/157bpm 51cal 6.76/7.78mph

9:47 7:33 8:24 8:29 8:35 8:19 4:27

Pace

23%

45%

15%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:12	2:12	8:49	119 88-131	1050	189 184-196
0.50	4:49	2:37	10:28	127 118-133	1329	176 122-244
0.75	7:23	2:34	10:15	128 118-136	1312	181 122-244
1.00	9:46	2:23	9:31	131 127-133	1247	187 130-194
1.25	11:39	1:53	7:32	132 131-135	995	193 188-198
1.50	13:36	1:57	7:49	131 126-133	1024	192 186-198
1.75	15:28	1:52	7:29	132 129-135	988	194 190-200
2.00	17:20	1:51	7:26	134 131-136	996	193 190-198
2.25	20:28	3:09 +1:04	12:34	131 106-139	1647	193 178-200
2.50	22:37	2:09	8:35	137 134-140	1175	190 180-196
2.75	24:41	2:04	8:17	139 137-141	1151	190 176-194
3.00	26:47	2:06	8:25	141 139-144	1187	190 184-194
3.25	30:03	3:15 +1:08	13:01	141 107-152	1835	191 184-198
3.50	32:08	2:05	8:20	140 112-154	1166	194 176-200
3.75	34:17	2:10	8:39	145 143-148	1254	189 170-196
4.00	36:24	2:07	8:27	146 144-148	1235	191 180-198
4.25	38:32	2:08	8:33	146 144-149	1248	191 174-198
4.50	41:47	3:14 +1:05	12:57	136 108-146	1762	192 178-198
4.75	43:56	2:10	8:39	133 119-143	1151	192 178-198
5.00	46:04	2:07	8:28	140 135-149	1185	192 176-200
5.25	48:10	2:07	8:27	141 138-144	1192	192 180-196
5.50	50:19	2:09	8:36	140 137-142	1205	190 110-216
5.75	53:03	2:43 +42	10:54	136 127-139	1482	193 186-196
6.00	55:05	2:02	8:09	139 137-143	1133	187 96-196
6.25	57:32	2:27	9:47	135 120-150	1321	175 124-194
6.50	59:32	2:00	8:01	147 143-157	1179	192 186-196

Heart

136/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

189 (244 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.0	191	6.4	56:35	8:54
Walk	4.9	123	0.1	2:55	20:28
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:24	48.20%	More
800m	3:42	7:26	57.39%	More
1km	4:40	7:30	59.28%	More
Mile	7:32	7:32	62.40%	More
5k	27:29	8:51	58.24%	More
5 miles	45:18	9:04	57.78%	More
10k	56:57	9:10	57.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:22	7:22	63.77
5km	25:02	8:03	63.96
5M	41:51	8:22	62.55
10km	52:55	8:31	61.89
10M	1:28:26	8:51	61.35
Half	1:58:22	9:02	60.25
20M	3:06:54	9:21	60.46
Mara	4:10:09	9:33	60.24

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