Tue 30th May 2017 at 12:00pm by Angus Clydesdale

Run > Hill Work

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Time
46:21
Miles
3.95
Min/mi
11:44
Pacing
70%
WAVA
39.40
Cals
696
BPM
154
%MHR
93.1
B/mi
1813
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

3 comments

NOV RunClub hill sprints. Apparently they're necessary?! hashtag SadisticCoach

Split Summary
===
1) 1m - 9:54(9:54/m) 146/160bpm 142cal 6.06/6.84mph
2) 0.46m - 5:58(12:53/m) 159/169bpm 93cal 4.66/6.88mph
3) 0.16m - 1:49(11:08/m) 156/167bpm 27cal 5.39/11.02mph
4) 0.17m - 1:59(11:49/m) 160/171bpm 31cal 5.07/10.54mph
5) 0.16m - 2:00(12:10/m) 160/173bpm 31cal 4.93/10.91mph
6) 0.16m - 2:03(12:53/m) 158/168bpm 31cal 4.66/10.12mph
7) 0.16m - 2:10(13:13/m) 156/167bpm 33cal 4.54/9.99mph
8) 0.16m - 2:12(13:28/m) 156/167bpm 33cal 4.46/10.01mph
9) 0.17m - 2:13(13:04/m) 158/171bpm 34cal 4.59/10.27mph
10) 0.16m - 2:21(14:16/m) 155/168bpm 35cal 4.2/10.02mph
11) 1m - 11:23(11:23/m) 156/166bpm 169cal 5.27/7.39mph
12) 0.17m - 2:20(13:55/m) 163/168bpm 37cal 4.31/7.05mph

9:54 5:58 1:49 1:59 2:00 2:03 2:10 2:12 2:13 2:21 11:23 2:20

	LindsD I hate hills
	Angus Clydesdale I hate hills too, now!!
	LindsD

Pace

33%

32%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:14	1:14	9:49	125 108-138	1228	0/7
0.25	2:31	1:17	10:15	138 136-140	1415	0/10
0.38	3:45	1:14	9:55	143 141-145	1417	0/1
0.50	5:00	1:15	10:03	148 146-149	1487	0/2
0.63	6:17	1:16	10:12	150 149-150	1530	0/4
0.75	7:32	1:15	9:59	151 149-152	1508	0/2
0.88	8:41	1:10	9:17	153 152-155	1421	0/0
1.00	9:55	1:13	9:47	159 156-160	1556	2/0
1.13	11:10	1:15	10:00	162 160-163	1621	2/0
1.25	12:25	1:16	10:05	160 159-161	1614	2/0
1.38	13:36	1:11	9:28	162 160-164	1535	3/0
1.50	16:04	2:28	19:42	152 129-169	2995	4/0
1.63	17:40	1:36	12:44	159 150-167	2025	5/9
1.75	18:58	1:18	10:25	163 150-171	1699	9/5
1.88	20:18	1:20	10:43	155 144-173	1661	9/4
2.00	21:55	1:37	12:56	157 148-172	2031	4/9
2.13	23:41	1:46	14:06	157 146-168	2215	4/9
2.25	25:14	1:33	12:25	160 151-167	1987	9/6
2.38	26:48	1:34	12:34	156 144-167	1961	9/3
2.50	28:25	1:36	12:50	152 143-164	1950	6/7
2.63	30:20	1:56	15:24	159 146-170	2450	3/9
2.75	32:10	1:49	14:34	159 147-167	2316	9/5
2.88	34:09	1:59	15:54	138 135-147	2195	0/4
3.00	35:16	1:07	8:58	150 142-160	1346	0/3
3.13	36:25	1:09	9:09	164 161-166	1501	0/2
3.25	37:55	1:31	12:05	163 156-166	1969	0/2
3.38	39:15	1:20	10:40	157 154-160	1676	2/0
3.50	40:37	1:22	10:53	162 160-163	1764	3/0
3.63	42:16	1:39	13:10	154 148-163	2028	4/0
3.75	43:40	1:25	11:17	159 153-162	1794	1/0
3.88	45:33	1:52	14:57	165 160-168	2468	12/0
3.95	46:21	48	11:29	157 155-160	1803	3/0

Heart

154/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 27m, Flat prediction 44:54

Elevation Graph

Biggest Climbs (m)	Min/mi
25 2.3%	12:13
20 2.1%	12:49
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:46	37.09%	More
800m	4:50	9:44	39.02%	More
1km	6:02	9:43	40.77%	More
Mile	9:51	9:51	42.60%	More
5k	36:11	11:39	39.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:48	10:48	38.84
5km	35:56	11:34	39.71
5M	59:30	11:54	39.01
10km	1:14:55	12:03	38.68
10M	2:04:04	12:24	38.59
Half	2:45:11	12:37	38.04
20M	4:18:40	12:56	38.49
Mara	5:44:24	13:09	38.55

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