Tue 14th Jan 2020 at 6:00pm by Hills of Death (HOD)

Run > Fartleks

heavy rain
v windy

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Time
50:01
Miles
5.53
Min/mi
9:03
Pacing
25.5%
WAVA
52.31
Stride(cm)
104
Cals
596
Cadence
171
BPM
142
%MHR
77.2
B/mi
1284
Surface
Road

Notes & Comments

Easy run then 8 x 200 m fartleks

9:50 9:33 7:38 8:24 9:28 5:08

Pace

18%

11%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.02	10:00	10:00	9:49	126 62-173	1236	170 120-174
1.58	20:00	10:00 +4:44	17:52	141 82-170	2519	166 106-174
2.40	30:00	10:00 +2:38	12:13	140 91-160	1711	172 162-188
3.47	40:00	10:00 +1:50	9:18	154 120-166	1431	176 164-216
4.08	50:00	10:00 +5:20	16:33	148 102-165	2449	170 164-182
4.96	1:00:00	10:00 +58	11:16	146 100-162	1646	170 120-174
5.53	1:05:50	5:50 +19	10:17	149 146-152	1532	170 166-172

Heart

142/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (216 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.4	171	5.5	49:21	11:29
Walk	3.0	115	0	2:25	3:07:57
Pause	17.6	-	-	14:04	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	45.34%	More
800m	3:40	7:22	52.42%	More
1km	4:43	7:35	53.10%	More
Mile	9:17	9:17	45.84%	More
5k	34:54	11:14	41.52%	More
5 miles	1:00:10	12:02	39.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	55.80
5km	26:33	8:33	54.59
5M	44:47	8:57	52.68
10km	56:51	9:09	51.82
10M	1:35:54	9:35	50.77
Half	2:09:01	9:51	49.55
20M	3:25:22	10:16	49.32
Mara	4:36:18	10:33	48.88

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