Mon 28th May 2018 at 6:00pm by Hills of Death (HOD)

Run > Tempo

warm

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Time
33:41
Miles
4.37
Min/mi
7:42
Pacing
92.1%
WAVA
60.56
Stride(cm)
121
Cals
477
Cadence
172
BPM
154
%MHR
83.5
B/mi
1184
Asc(m)
42
Surface
Road

Notes & Comments

Maurice Handicap too warm to run normally

7:32 7:22 7:57 7:57 2:53

Pace

16%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.32	10:00	10:00	7:33	136 82-155	1027	176 120-188
2.65	20:00	10:00	7:33	153 141-164	1156	171 124-178
3.90	30:00	10:00	8:01	168 151-174	1347	171 166-178
4.35	33:37	3:37	7:53	169 165-173	1332	167 162-176

Heart

154/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (188 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	172	4.3	33:24	7:42
Walk	0.6	122	0	13	17:14

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:04	46.33%	More
800m	3:35	7:13	53.15%	More
1km	4:29	7:14	55.32%	More
Mile	7:18	7:18	57.95%	More
5k	23:37	7:36	60.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	63.40
5km	23:09	7:27	62.12
5M	39:03	7:49	59.93
10km	49:35	7:59	58.92
10M	1:23:39	8:22	57.71
Half	1:52:32	8:35	56.32
20M	2:59:08	8:57	56.06
Mara	4:01:00	9:12	55.56

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Warm up Run
Easy Run