Tue 16th May 2017 at 5:00pm by paul the builder

Run > Hill Work

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Time
1:10:18
Miles
8.89
Min/mi
7:54
Pacing
56%
WAVA
59.19
Cals
796
BPM
132
%MHR
77.6
B/mi
1044
Asc(m)
42
Hillscore
22
Surface
Road

effort

Notes & Comments

Monkstown & Knockagh Rd to junction, then back down.
At a decent effort level both directions, but not mad obviously :-)

Split Summary
===
1) 1m - 8:16(8:16/m) 122/133bpm 95cal 7.26/8.39mph
2) 1m - 8:01(8:01/m) 135/146bpm 107cal 7.48/8.61mph
3) 1m - 8:19(8:19/m) 141/151bpm 113cal 7.21/9.24mph
4) 1m - 8:37(8:37/m) 152/156bpm 124cal 6.96/7.91mph
5) 1m - 7:14(7:14/m) 134/157bpm 77cal 8.29/10.04mph
6) 1m - 7:04(7:04/m) 126/134bpm 64cal 8.5/9.56mph
7) 1m - 7:43(7:43/m) 128/141bpm 73cal 7.77/9.1mph
8) 1m - 7:51(7:51/m) 129/144bpm 74cal 7.64/9.15mph
9) 0.89m - 7:13(8:07/m) 130/134bpm 69cal 7.39/8.45mph

8:16 8:01 8:19 8:37 7:14 7:04 7:43 7:51 7:13

Pin Map

0mi in 0

Pace

20%

42%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:06	2:06	8:25	105 69-129	884	7/2
0.50	4:11	2:04	8:18	126 123-129	1046	5/2
0.75	6:15	2:04	8:15	129 126-131	1065	7/0
1.00	9:58	3:43	14:54	118 91-133	1758	5/1
1.25	12:03	2:05	8:18	135 125-138	1122	11/0
1.50	14:00	1:58	7:51	134 127-138	1053	3/1
1.75	15:57	1:57	7:47	140 134-146	1089	6/2
2.00	17:59	2:02	8:08	132 130-133	1074	3/1
2.25	20:02	2:02	8:10	133 130-137	1085	7/0
2.50	22:07	2:06	8:24	140 138-142	1175	15/0
2.75	24:09	2:02	8:06	142 139-144	1150	10/0
3.00	26:19	2:10	8:39	148 145-151	1279	22/0
3.25	28:28	2:10	8:38	150 148-151	1295	22/0
3.50	30:37	2:09	8:36	151 149-154	1300	24/0
3.75	32:45	2:07	8:29	152 151-154	1289	24/0
4.00	34:56	2:11	8:46	153 150-156	1341	26/0
4.25	37:30	2:34	10:16	146 129-157	1498	17/3
4.50	39:15	1:45	7:02	127 125-128	893	0/25
4.75	41:01	1:46	7:04	127 125-128	897	0/18
5.00	42:44	1:43	6:51	129 127-131	885	0/28
5.25	44:25	1:41	6:42	127 125-128	852	0/20
5.50	46:10	1:45	7:01	126 124-127	884	0/21
5.75	47:56	1:46	7:06	123 121-125	873	0/22
6.00	49:48	1:52	7:27	128 122-133	954	0/11
6.25	51:43	1:54	7:38	126 124-128	961	0/14
6.50	53:37	1:54	7:36	130 123-132	988	0/7
6.75	57:46	4:09	16:35	127 105-140	2107	0/7
7.00	59:41	1:55	7:42	131 128-137	1008	0/6
7.25	1:01:35	1:54	7:37	128 127-131	975	0/8
7.50	1:03:34	1:58	7:54	126 120-133	995	3/3
7.75	1:05:34	2:00	8:02	135 124-144	1084	0/10
8.00	1:07:33	1:59	7:54	127 124-129	1004	0/11
8.25	1:09:33	2:00	8:00	129 128-131	1032	3/1
8.50	1:11:39	2:06	8:24	129 126-132	1083	3/0
8.75	1:13:35	1:56	7:46	131 128-133	1017	1/3
8.89	1:14:45	1:10	8:33	133 132-134	1137	2/1

Heart

132/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 226m, Flat prediction 1:04:05

Elevation Graph

Biggest Climbs (m)	Min/mi
212 3.5%	8:45
11 2.9%	8:29
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:38	48.35%	More
800m	3:22	6:46	55.19%	More
1km	4:14	6:49	57.12%	More
Mile	6:49	6:49	60.59%	More
5k	23:48	7:40	59.02%	More
5 miles	39:35	7:55	57.70%	More
10k	51:09	8:14	55.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:55	6:55	59.73
5km	23:03	7:25	60.95
5M	38:11	7:38	59.82
10km	48:05	7:44	59.29
10M	1:19:39	7:58	59.11
Half	1:46:04	8:06	58.25
20M	2:46:10	8:19	58.92
Mara	3:41:17	8:27	59.00

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