Thu 19th Oct 2017 at 7:00pm by Teknik

Run > Hill Work

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Time
21:10
Miles
1.47
Min/mi
14:24
Pacing
45%
WAVA
31.45
Stride(cm)
61
Cals
311
Cadence
184
BPM
165
%MHR
77.8
B/mi
2374
Asc(m)
42
Surface
Road

Notes & Comments

7 x (3 continuous hill sprints, jog backs) off 75s

Split Summary
===
1) 0.2m - 1:58(9:46/m) 167/179bpm 28cal 6.14/9.68mph
2) 0.01m - 1:15(1:50:46/m) 150/166bpm 16cal 0.54/5.45mph
3) 0.2m - 1:59(9:54/m) 168/184bpm 29cal 6.06/9.73mph
4) 0.01m - 1:12(2:13:23/m) 156/168bpm 16cal 0.45/5.13mph
5) 0.19m - 1:52(9:54/m) 172/185bpm 29cal 6.06/10.16mph
6) 0.01m - 1:15(2:18:13/m) 160/173bpm 17cal 0.43/5.32mph
7) 0.2m - 1:56(9:53/m) 172/186bpm 29cal 6.07/10.65mph
8) 0.01m - 1:15(1:54:37/m) 157/173bpm 17cal 0.52/5.93mph
9) 0.21m - 1:59(9:24/m) 176/189bpm 32cal 6.39/12.17mph
10) 0.01m - 1:16(2:01:15/m) 158/172bpm 17cal 0.49/5.49mph
11) 0.21m - 2:02(9:43/m) 176/192bpm 32cal 6.17/11.52mph
12) 0.01m - 1:16(2:04:27/m) 157/173bpm 17cal 0.48/4.82mph
13) 0.21m - 1:55(9:18/m) 176/193bpm 32cal 6.45/12.96mph

1:58 1:15 1:59 1:12 1:52 1:15 1:56 1:15 1:59 1:16 2:02 1:16 1:55

Pin Map

0mi in 0

Pace

75%

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	34	34	9:09	152 130-171	1391	158 118-206	5/2
0.13	1:11	37	9:49	171 169-177	1680	187 180-198	4/3
0.19	1:48	37	9:52	175 169-179	1728	182 174-196	2/3
0.25	3:35	1:47	28:31	149 130-166	4250	182 118-210	2/5
0.31	4:15	40	10:41	169 163-173	1805	190 180-202	4/3
0.38	4:44	29	7:37	181 175-184	1377	200 176-208	5/1
0.44	6:33	1:49	29:08	158 144-178	4604	183 174-210	2/4
0.50	7:11	38	10:04	167 152-180	1681	189 180-210	4/4
0.56	7:43	32	8:33	179 175-184	1529	194 178-208	5/2
0.63	9:27	1:45	27:56	162 137-184	4524	186 174-246	1/5
0.69	10:11	44	11:38	164 143-178	1909	198 176-246	5/3
0.75	10:45	33	8:55	181 176-186	1614	195 182-204	5/3
0.81	11:24	40	10:37	180 174-185	1912	177 168-184	0/6
0.88	13:10	1:46	28:16	156 139-174	4409	178 156-206	6/2
0.94	13:46	36	9:37	180 177-182	1730	192 184-204	3/4
1.00	14:18	32	8:27	187 184-189	1579	200 172-216	2/2
1.06	16:02	1:44	27:36	163 151-181	4499	155 118-174	3/5
1.13	16:41	39	10:27	168 152-181	1756	190 176-214	4/2
1.19	17:11	30	7:59	184 179-191	1468	201 182-210	5/2
1.25	17:54	43	11:29	184 175-192	2112	182 170-210	0/5
1.31	19:41	1:47	28:29	157 145-173	4471	179 118-218	6/3
1.38	20:16	36	9:33	180 175-185	1720	194 176-214	3/4
1.44	20:56	39 +9	10:31	188 183-192	1976	159 118-206	3/2
1.47	22:09	1:13 +50	35:08	170 156-180	5974	164 118-178	0/4

Heart

165/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 21:10

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

184 (246 max) Stride Length: 61cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.8	189	1.4	17:16	12:53
Walk	5.2	118	0.1	1:11	17:37
Still	12.4	-	-	2:51	-
Pause	3.6	-	-	50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:20	13:24	24.96%	More
800m	6:53	13:50	28.42%	More
1km	8:16	13:18	30.82%	More
Mile	14:10	14:10	30.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	14:04	14:04	30.76
5km	46:47	15:03	31.48
5M	1:17:29	15:30	30.96
10km	1:37:33	15:42	30.72
10M	2:41:33	16:09	30.66
Half	3:35:05	16:25	30.24
20M	5:36:49	16:50	30.60
Mara	7:28:26	17:07	30.65

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