Thu 5th Oct 2017 at 6:00am by Richard-M

Run > Hill Work

windy

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Time
1:17:43
Miles
9.53
Min/mi
8:09
Pacing
66%
WAVA
58.56
Stride(cm)
119
Cals
1034
Cadence
165
BPM
143
%MHR
84
B/mi
1165
Asc(m)
42
Hillscore
21
Surface
Road

Notes & Comments

Hill work - into the wind but before the rain! Tite Hill - 2 full hills + 5 short steep sections
almost 2 mins slower than 2 weeks ago...

HRV 6 but feeling better than yesterday

Split Summary
===
1) 1km - 5:12(5:12/km) 127/132bpm 68cal 11.55/14.51kmph
2) 1km - 5:16(5:16/km) 136/140bpm 73cal 11.4/12.73kmph
3) 1km - 4:53(4:53/km) 138/142bpm 67cal 12.28/26.23kmph
4) 1km - 5:19(5:19/km) 142/150bpm 73cal 11.28/13.38kmph
5) 1km - 5:35(5:35/km) 148/156bpm 80cal 10.74/13.2kmph
6) 1km - 5:08(5:08/km) 142/161bpm 68cal 11.69/15.1kmph
7) 1km - 5:01(5:01/km) 140/162bpm 58cal 11.95/17.94kmph
8) 1km - 5:03(5:03/km) 139/164bpm 59cal 11.87/16.59kmph
9) 1km - 4:59(4:59/km) 140/164bpm 58cal 12.03/17.03kmph
10) 1km - 5:18(5:18/km) 146/157bpm 72cal 11.31/18.56kmph
11) 1km - 5:21(5:21/km) 150/162bpm 75cal 11.2/13.39kmph
12) 1km - 4:53(4:53/km) 138/144bpm 54cal 12.3/15.75kmph
13) 1km - 4:39(4:39/km) 149/152bpm 65cal 12.88/15.22kmph
14) 1km - 4:45(4:45/km) 151/157bpm 69cal 12.61/21.61kmph
15) 1km - 4:43(4:43/km) 157/160bpm 73cal 12.73/14.76kmph
16) 0.34km - 1:37(4:44/km) 151/158bpm 22cal 12.67/14.67kmph

5:12 5:16 4:53 5:19 5:35 5:08 5:01 5:03 4:59 5:18 5:21 4:53 4:39 4:45 4:43 1:37

Pin Map

0mi in 0

Pace

13%

16%

48%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:14	4:14	8:27	126 117-132	1066	162 156-166	8/5
1.00	8:18	4:05	8:09	134 117-140	1093	165 164-168	2/3
1.50	12:21	4:02	8:05	137 134-139	1107	164 162-166	5/4
2.00	16:26	4:05	8:10	139 135-142	1136	163 138-166	4/3
2.50	20:48	4:22	8:43	143 136-150	1247	164 162-166	26/1
3.00	25:17	4:30	8:59	149 129-156	1339	164 162-166	30/1
3.50	30:04	4:47 +39	9:34	138 114-145	1320	163 120-176	8/23
4.00	35:06	5:02 +57	10:04	146 106-162	1469	169 118-176	29/20
4.50	41:08	6:02 +1:50	12:04	141 105-163	1701	167 118-178	20/29
5.00	47:52	6:43 +2:46	13:27	136 106-164	1829	168 118-180	23/29
5.50	52:16	4:25 +21	8:50	142 109-164	1254	167 118-178	17/28
6.00	56:39	4:22 +18	8:45	139 132-156	1216	166 124-172	20/22
6.50	1:01:05	4:26	8:53	156 150-162	1385	166 162-168	32/1
7.00	1:05:35	4:29 +24	8:59	143 127-152	1284	164 126-170	2/23
7.50	1:09:42	4:07 +11	8:15	137 122-141	1130	162 116-168	0/33
8.00	1:13:24	3:42	7:25	149 140-152	1104	168 166-170	5/5
8.50	1:17:21	3:57	7:55	149 146-154	1178	166 162-170	4/6
9.00	1:20:56	3:35	7:10	156 153-159	1117	168 166-172	4/2
9.50	1:24:52	3:55	7:51	154 140-160	1209	164 110-170	9/11
9.53	1:25:06	14	7:52	157 157-158	1235	167 166-168	0/0

Heart

143/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 59m, Flat prediction 1:09:47

Elevation Graph

Biggest Climbs (m)	Min/mi
56 3.4%	8:49
54 4.5%	9:13
21 4.8%	12:13
20 6.6%	12:43
20 6.3%	12:52
20 6.3%	11:14
See your biggest climbs

Cadence

165 (180 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	165	9.4	1:24:00	8:54
Walk	1.3	129	0.1	1:06	11:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	46.30%	More
800m	3:32	7:06	53.44%	More
1km	4:27	7:10	55.34%	More
Mile	7:26	7:26	56.37%	More
5k	24:38	7:56	57.92%	More
5 miles	43:42	8:44	53.12%	More
10k	57:07	9:11	50.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	65.71
5km	22:26	7:13	63.60
5M	38:01	7:36	61.06
10km	48:23	7:47	59.89
10M	1:21:59	8:12	58.39
Half	1:50:35	8:26	56.82
20M	2:56:44	8:50	56.34
Mara	3:58:24	9:06	55.69

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