Thu 20th Jul 2017 at 7:00pm by LouLou
Run > Hill Work
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Time
32:05
-
Miles 4.04
-
Min/mi 7:56
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Pacing
60%
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WAVA
60.06
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Stride(cm)
119
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Cals
311
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Cadence
170
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BPM
130
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%MHR
67.7
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B/mi 1032
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Asc(m)
42
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Hillscore
15
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.28m - 2:03(7:14/m) 135/151bpm 23cal 8.29/11.67mph
2) 0.29m - 2:27(8:34/m) 132/152bpm 25cal 7/8.52mph
3) 0.28m - 2:02(7:12/m) 139/153bpm 22cal 8.33/11.63mph
4) 0.28m - 2:22(8:36/m) 130/155bpm 23cal 6.97/7.99mph
5) 0.27m - 2:01(7:20/m) 141/156bpm 25cal 8.19/12.13mph
6) 0.27m - 2:16(8:26/m) 131/154bpm 21cal 7.12/7.87mph
7) 0.28m - 2:01(7:16/m) 141/156bpm 20cal 8.25/11.17mph
8) 0.26m - 2:12(8:24/m) 128/153bpm 19cal 7.14/7.99mph
9) 0.27m - 2:01(7:20/m) 143/156bpm 21cal 8.18/11.33mph
10) 0.25m - 2:11(8:39/m) 124/149bpm 15cal 6.93/7.99mph
11) 0.28m - 2:04(7:24/m) 137/156bpm 25cal 8.1/10.87mph
12) 0.24m - 2:05(8:31/m) 119/130bpm 13cal 7.04/7.97mph
13) 0.27m - 2:02(7:38/m) 139/153bpm 21cal 7.87/11.12mph
14) 0.25m - 2:17(9:13/m) 121/145bpm 14cal 6.51/7.35mph
15) 0.26m - 2:02(7:43/m) 139/153bpm 24cal 7.78/11.21mph
===
1) 0.28m - 2:03(7:14/m) 135/151bpm 23cal 8.29/11.67mph
2) 0.29m - 2:27(8:34/m) 132/152bpm 25cal 7/8.52mph
3) 0.28m - 2:02(7:12/m) 139/153bpm 22cal 8.33/11.63mph
4) 0.28m - 2:22(8:36/m) 130/155bpm 23cal 6.97/7.99mph
5) 0.27m - 2:01(7:20/m) 141/156bpm 25cal 8.19/12.13mph
6) 0.27m - 2:16(8:26/m) 131/154bpm 21cal 7.12/7.87mph
7) 0.28m - 2:01(7:16/m) 141/156bpm 20cal 8.25/11.17mph
8) 0.26m - 2:12(8:24/m) 128/153bpm 19cal 7.14/7.99mph
9) 0.27m - 2:01(7:20/m) 143/156bpm 21cal 8.18/11.33mph
10) 0.25m - 2:11(8:39/m) 124/149bpm 15cal 6.93/7.99mph
11) 0.28m - 2:04(7:24/m) 137/156bpm 25cal 8.1/10.87mph
12) 0.24m - 2:05(8:31/m) 119/130bpm 13cal 7.04/7.97mph
13) 0.27m - 2:02(7:38/m) 139/153bpm 21cal 7.87/11.12mph
14) 0.25m - 2:17(9:13/m) 121/145bpm 14cal 6.51/7.35mph
15) 0.26m - 2:02(7:43/m) 139/153bpm 24cal 7.78/11.21mph
2:03 2:27 2:02 2:22 2:01 2:16 2:01 2:12 2:01 2:11 2:04 2:05 2:02 2:17 2:02
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 52 | 52 | 6:53 | 119 73-146 | 819 | 186 172-196 | 9/0 |
0.25 | 1:48 | 56 | 7:30 | 149 146-151 | 1118 | 169 120-184 | 8/0 |
0.38 | 2:50 | 1:02 | 8:13 | 147 137-151 | 1208 | 175 168-184 | 1/4 |
0.50 | 3:54 | 1:05 | 8:37 | 126 118-135 | 1085 | 171 168-174 | 0/12 |
0.63 | 5:26 | 1:32 | 12:16 | 110 97-119 | 1349 | 168 120-198 | 2/3 |
0.75 | 6:29 | 1:03 | 8:22 | 140 122-153 | 1172 | 181 172-198 | 12/0 |
0.88 | 7:29 | 1:00 | 8:02 | 153 149-154 | 1230 | 182 166-190 | 4/1 |
1.00 | 8:38 | 1:08 | 9:07 | 135 125-150 | 1231 | 171 168-172 | 0/9 |
1.13 | 9:38 | 1:00 | 8:03 | 115 108-121 | 926 | 172 168-176 | 0/8 |
1.25 | 11:18 | 1:40 | 13:18 | 124 96-152 | 1649 | 144 120-176 | 11/0 |
1.38 | 12:18 | 1:00 | 8:02 | 155 152-156 | 1246 | 179 172-188 | 6/0 |
1.50 | 13:32 | 1:14 | 9:51 | 145 134-156 | 1429 | 174 170-184 | 0/5 |
1.63 | 14:35 | 1:03 | 8:25 | 122 117-133 | 1027 | 172 170-174 | 0/12 |
1.75 | 16:00 | 1:25 | 11:20 | 116 106-130 | 1314 | 173 124-192 | 6/0 |
1.88 | 17:03 | 1:03 | 8:27 | 147 133-156 | 1242 | 179 168-186 | 10/0 |
2.00 | 18:19 | 1:15 | 10:03 | 149 136-156 | 1498 | 173 120-188 | 2/3 |
2.13 | 19:24 | 1:05 | 8:41 | 126 117-136 | 1094 | 173 170-176 | 0/12 |
2.25 | 20:56 | 1:32 | 12:17 | 113 105-120 | 1388 | 159 120-174 | 2/3 |
2.38 | 21:58 | 1:02 | 8:14 | 137 116-154 | 1128 | 161 120-192 | 12/0 |
2.50 | 23:16 | 1:18 | 10:24 | 152 142-155 | 1582 | 173 110-186 | 4/1 |
2.63 | 24:25 | 1:09 | 9:12 | 127 118-138 | 1169 | 171 168-174 | 0/10 |
2.75 | 26:32 | 2:07 | 16:55 | 110 89-120 | 1860 | 165 120-182 | 0/6 |
2.88 | 27:31 | 59 | 7:55 | 122 94-152 | 966 | 186 174-196 | 12/0 |
3.00 | 28:25 | 54 | 7:09 | 154 152-156 | 1102 | 182 172-188 | 5/0 |
3.13 | 30:14 | 1:49 | 14:34 | 127 119-156 | 1850 | 168 120-182 | 0/8 |
3.25 | 31:16 | 1:02 | 8:15 | 114 107-119 | 940 | 173 168-176 | 0/10 |
3.38 | 33:02 | 1:46 | 14:10 | 120 96-144 | 1700 | 164 120-194 | 9/0 |
3.50 | 34:05 | 1:03 | 8:24 | 151 147-153 | 1268 | 178 170-186 | 8/0 |
3.63 | 35:36 | 1:31 | 12:07 | 134 120-153 | 1624 | 167 120-182 | 0/6 |
3.75 | 36:43 | 1:07 | 8:53 | 113 111-120 | 1005 | 171 164-174 | 0/12 |
3.88 | 38:43 | 2:00 | 15:59 | 115 94-136 | 1839 | 148 120-194 | 7/0 |
4.00 | 39:48 | 1:05 | 8:43 | 147 133-153 | 1281 | 175 168-184 | 10/0 |
Heart
131/156max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 19m, Flat prediction 29:44
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
19 4.6% | 7:14 |
19 5.1% | 7:16 |
19 5.2% | 10:15 |
19 4.6% | 9:52 |
19 4.6% | 7:16 |
19 6.1% | 11:51 |
See your biggest climbs |
Cadence
170 (198 max)
Stride Length: 119cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 81.3 | 177 | 3.7 | 32:23 | 8:51 |
Walk | 11.1 | 120 | 0.3 | 4:25 | 12:42 |
Still | 7.6 | - | - | 3:02 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:18 | 7:18 | 57.90 |
5km | 24:17 | 7:49 | 60.81 |
5M | 40:13 | 8:03 | 59.62 |
10km | 50:38 | 8:09 | 59.16 |
10M | 1:23:51 | 8:23 | 58.77 |
Half | 1:51:38 | 8:31 | 57.60 |
20M | 2:54:50 | 8:45 | 57.86 |
Mara | 3:52:46 | 8:53 | 57.59 |
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