Tue 23rd May 2017 at 6:00pm by paul the builder

Run > Hill Work

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Time
1:05:01
Miles
7.85
Min/mi
8:17
Pacing
64%
WAVA
56.12
Cals
709
BPM
131
%MHR
76.8
B/mi
1081
Asc(m)
42
Hillscore
14
Surface
Road

Notes & Comments

Shore Rd - forest path - Burnfield Rd (lane?) just x 1. Back samw way. could do more reps of the Burnfield bit (0.5m hard hill); it's a 3m WU/WD to get there.

Split Summary
===
1) 1m - 8:11(8:11/m) 121/130bpm 92cal 7.33/8.11mph
2) 1m - 8:29(8:29/m) 133/150bpm 106cal 7.08/8.15mph
3) 1m - 8:12(8:12/m) 137/149bpm 105cal 7.31/9.16mph
4) 1m - 8:40(8:40/m) 148/161bpm 121cal 6.92/7.53mph
5) 1m - 7:56(7:56/m) 124/145bpm 63cal 7.57/8.92mph
6) 1m - 8:11(8:11/m) 130/142bpm 81cal 7.33/9.14mph
7) 1m - 8:07(8:07/m) 127/143bpm 73cal 7.39/9.53mph
8) 0.85m - 7:15(8:31/m) 128/132bpm 68cal 7.04/8.54mph

8:11 8:29 8:12 8:40 7:56 8:11 8:07 7:15

Pin Map

0mi in 0

Pace

30%

55%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:00	2:00	7:59	107 74-125	854	1/4
0.50	4:08	2:09	8:35	124 121-127	1064	3/0
0.75	6:11	2:02	8:08	124 121-128	1009	2/2
1.00	8:12	2:01	8:05	128 125-130	1035	2/4
1.25	10:20	2:08	8:33	132 129-139	1129	10/0
1.50	14:10	3:50	15:19	121 103-145	1853	8/0
1.75	16:10	2:01	8:02	142 133-150	1142	5/3
2.00	18:20	2:09	8:37	132 128-142	1137	6/0
2.25	20:27	2:08	8:30	134 128-139	1140	5/1
2.50	22:25	1:58	7:52	138 132-149	1085	9/0
2.75	24:25	2:00	7:59	139 127-148	1111	3/4
3.00	26:32	2:07	8:27	137 130-143	1159	7/1
3.25	28:39	2:07	8:28	134 129-139	1134	13/0
3.50	30:51	2:12	8:49	144 137-154	1270	17/0
3.75	33:01	2:10	8:40	156 153-159	1352	27/0
4.00	35:12	2:11	8:43	155 144-160	1350	19/3
4.25	37:08	1:56	7:46	126 118-142	978	0/25
4.50	39:06	1:58	7:52	118 115-121	929	0/27
4.75	41:06	1:59	7:57	122 116-129	969	0/13
5.00	43:08	2:02	8:09	129 127-131	1052	1/8
5.25	45:09	2:01	8:04	129 126-137	1041	1/5
5.50	47:10	2:01	8:06	132 123-140	1069	1/6
5.75	49:13	2:02	8:10	134 126-141	1094	0/7
6.00	51:19	2:06	8:25	127 123-132	1068	0/4
6.25	54:52	3:33	14:14	122 106-133	1736	0/8
6.50	57:08	2:15	9:01	125 118-138	1127	3/4
6.75	59:04	1:56	7:45	135 124-143	1047	0/9
7.00	1:01:04	2:00	8:02	127 125-130	1019	1/8
7.25	1:03:13	2:09	8:34	128 124-132	1097	5/2
7.50	1:05:25	2:12	8:47	128 124-132	1125	1/1
7.75	1:07:27	2:02	8:08	128 126-130	1042	2/2
7.85	1:08:18	51	8:47	131 129-132	1152	2/1

Heart

131/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 130m, Flat prediction 1:01:36

Elevation Graph

Biggest Climbs (m)	Min/mi
87 4.0%	8:35
29 1.8%	8:16
21 2.8%	12:12
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	42.45%	More
800m	3:52	7:46	48.05%	More
1km	4:51	7:48	49.91%	More
Mile	7:53	7:53	52.43%	More
5k	25:32	8:13	55.02%	More
5 miles	42:41	8:32	53.51%	More
10k	52:58	8:31	53.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	56.59
5km	24:19	7:50	57.78
5M	40:17	8:03	56.70
10km	50:44	8:10	56.19
10M	1:24:03	8:24	56.01
Half	1:51:56	8:33	55.20
20M	2:55:21	8:46	55.84
Mara	3:53:31	8:55	55.91

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