Wed 10th May 2017 at 9:00pm by Hawkins

Run > Hill Work

warm

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Time
41:04
Miles
5.02
Min/mi
8:11
Pacing
92%
WAVA
52.93
Stride(cm)
114
Cals
555
Cadence
173
BPM
144
%MHR
69.3
B/mi
1179
Asc(m)
42
Surface
Road

Notes & Comments

An impromptu hill session, featuring two ascents of Molescroft hill, the second at race pace in order to get a ~~strava~~ segment PB.

Split Summary
===
1) 1m - 8:41(8:41/m) 136/150bpm 113cal 6.91/7.24mph
2) 1m - 8:27(8:27/m) 139/151bpm 109cal 7.1/7.74mph
3) 1m - 8:22(8:22/m) 140/153bpm 105cal 7.16/7.56mph
4) 1m - 7:15(7:15/m) 160/168bpm 113cal 8.28/8.81mph
5) 1m - 8:08(8:08/m) 150/176bpm 113cal 7.37/8.18mph
6) 0.02m - 9(7:53/m) 150/155bpm 2cal 7.61/7.18mph

8:41 8:27 8:22 7:15 8:08 9

Pace

17%

59%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:09	2:09	8:37	120 65-149	1035	164 118-190
0.50	4:19	2:10	8:38	137 134-140	1184	167 166-170
0.75	6:27	2:09	8:34	139 133-145	1191	169 166-172
1.00	8:40	2:13	8:52	142 136-149	1259	169 166-172
1.25	10:54	2:13	8:54	146 141-151	1298	170 168-172
1.50	12:56	2:03	8:10	138 134-144	1127	171 168-172
1.75	14:57	2:01	8:03	133 128-139	1071	170 166-172
2.00	17:08	2:11	8:42	138 135-140	1201	170 168-172
2.25	19:09	2:01	8:05	137 134-142	1109	171 168-174
2.50	21:15	2:06	8:23	140 137-143	1173	171 168-172
2.75	23:29	2:14	8:57	138 134-143	1236	172 170-174
3.00	25:30	2:01	8:04	144 139-152	1163	174 168-180
3.25	27:22	1:52	7:26	156 151-163	1161	180 176-184
3.50	29:10	1:48	7:11	164 158-167	1177	182 180-186
3.75	30:54	1:45	6:59	161 155-166	1123	184 180-186
4.00	32:45	1:51	7:25	159 151-164	1180	177 172-184
4.25	34:46	2:00	8:01	148 140-156	1187	175 172-180
4.50	36:50	2:04	8:16	156 145-176	1290	175 172-178
4.75	38:51	2:02	8:06	150 144-158	1216	176 172-180
5.00	40:53	2:02	8:08	148 143-156	1203	175 172-178
5.02	41:03	10	8:08	149 148-149	1212	172 172-172

Heart

144/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

173 (190 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	5	41:03	8:11
Walk	0.0	118	0	0	NAN:00:00
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:59	43.70%	More
800m	3:30	7:03	49.65%	More
1km	4:24	7:05	51.68%	More
Mile	7:15	7:15	54.15%	More
5k	24:41	7:57	54.03%	More
5 miles	40:51	8:10	52.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	57.29
5km	24:07	7:46	55.30
5M	40:53	8:11	52.94
10km	52:02	8:22	51.95
10M	1:28:15	8:50	50.58
Half	1:59:05	9:05	49.20
20M	3:10:29	9:31	48.74
Mara	4:17:03	9:49	48.16

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