Thu 12th Oct 2017 at 7:00pm by Teknik

Run > Hill Work

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Time
2:55
Miles
0.38
Min/mi
7:41
WAVA
48.67
Stride(cm)
111
Cals
36
Cadence
188
BPM
154
%MHR
72.6
B/mi
1181
Asc(m)
42
Hillscore
4
Surface
Road

4:53 400m

Notes & Comments

3 x 200m hill sprints, walk back

Split Summary
===
1) 0.12m - 57(7:55/m) 161/183bpm 12cal 7.58/9.71mph
2) 0.13m - 57(7:24/m) 161/184bpm 12cal 8.11/9.71mph
3) 0.13m - 1:00(7:55/m) 156/181bpm 12cal 7.58/8.87mph
4) 0m - 1(6:50/m) 175/175bpm 8.78/8.14mph

57 57 1:00 1

Pin Map

0mi in 0

Pace

67%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	56	56	14:49	146 123-171	2162	196 192-200	10/0
0.13	1:24	29	7:36	180 174-184	1369	195 194-196	4/9
0.19	4:50	3:26 +3:03	54:56	144 120-167	7911	178 118-196	7/4
0.25	5:22	32	8:34	177 170-181	1518	200 194-206	6/5
0.31	8:46	3:24 +3:10	54:26	142 118-164	7731	180 118-194	3/8
0.38	9:31	45	11:52	172 167-175	2041	193 190-194	10/0

Heart

154/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 14m, Flat prediction 3:01

Elevation Graph

Biggest Climbs (m)	Min/mi
13 13.0%	7:40
13 10.6%	7:14
12 8.0%	7:41
See your biggest climbs

Cadence

188 (206 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	58.0	194	0.4	2:55	24:39
Walk	2.1	118	0	20	59:49
Still	0.4	-	-	3	-
Pause	39.5	-	-	6:13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	4:53	19:40	16.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:08	8:08	53.20
5km	27:03	8:42	54.44
5M	44:48	8:58	53.55
10km	56:24	9:05	53.13
10M	1:33:24	9:20	53.04
Half	2:04:21	9:30	52.31
20M	3:14:43	9:44	52.93
Mara	4:19:15	9:54	53.01

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