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Tue 27th Dec 2022 at 12:10pm by SailorSteve
Run > Hill Work
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Time
58:00
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Miles
4.00
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Min/mi
14:30
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Pacing
0%
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WAVA
35.82
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Asc(m)
419
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Surface
Track
Notes & Comments
Zig zags up the nursery slopes and drag lift, nurdle up to false flat, easy to first hairpin (1.8M), run/walk last 0.2M to 2M, pics on the way down.
Split Summary
===
1) 1m - 17:01(17:01/m) 141/162bpm [2400b/mi] 188cal 3.53/0mph
2) 1m - 16:28(16:28/m) 154/167bpm [2536b/mi] 199cal 3.64/0mph
3) 1m - 12:42(12:42/m) 129/183bpm [1638b/mi] 106cal 4.72/0mph
4) 1m - 11:49(11:49/m) 121/139bpm [1430b/mi] 85cal 5.08/0mph
5) 0m - 2(12:42/m) 127/127bpm [1612b/mi] 4.72/0mph
Elevation
No climbs of at least 10 metres detected.
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
13:05 |
13:05 |
37.20 |
5km |
44:13 |
14:14 |
36.21 |
5M |
1:13:43 |
14:45 |
35.53 |
10km |
1:33:06 |
14:59 |
35.18 |
10M |
2:35:15 |
15:32 |
34.71 |
Half |
3:27:31 |
15:50 |
34.32 |
20M |
5:26:58 |
16:21 |
34.15 |
Mara |
7:17:02 |
16:41 |
34.20 |
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