Wed 1st Nov 2017 at 12:00pm by Flatlander

Run > Hill Work

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Time
43:30
Miles
5.00
Min/mi
8:42
Pacing
66%
WAVA
61.32
Cals
476
BPM
142
%MHR
79
B/mi
1237
Asc(m)
42
Hillscore
1
Surface
Mixed

Notes & Comments

A mix of hill work and fartleks, after the 20 miles cycle shopping trip.
Warm up first mile to next village then run around up 4 short gentle hills each about 0.22 miles long with some effort but not sprinting. 2 of the 4 hills came in the 3rd mile.
Last mile back to home, but started it with 2x 0.25 mile fast sections, last 0.4 warm down.
1) 1m - 9:05(9:05/m) 129/151bpm 89cal 6.6/8.14mph
2) 1m - 8:33(8:33/m) 137/151bpm 88cal 7.01/8.31mph
3) 1m - 8:52(8:52/m) 142/157bpm 96cal 6.76/8.86mph
4) 1m - 8:33(8:33/m) 150/162bpm 99cal 7.02/8.58mph
5) 1m - 8:27(8:27/m) 155/166bpm 104cal 7.1/10.01mph

9:05 8:33 8:52 8:33 8:27

Pace

20%

31%

19%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:27	2:27	9:46	118 79-131	1153	0/2
0.50	4:49	2:22	9:28	125 121-131	1184	3/0
0.75	7:02	2:14	8:55	131 125-137	1168	1/3
1.00	9:05	2:02	8:10	144 138-151	1176	3/1
1.25	13:02	3:57 +1:52	15:49	128 104-139	2024	4/2
1.50	15:15	2:13	8:51	143 138-149	1266	5/0
1.75	17:30	2:15	9:00	133 129-142	1197	0/6
2.00	19:32	2:02	8:09	141 130-151	1149	5/2
2.25	21:42	2:10	8:40	149 138-156	1291	5/1
2.50	24:02	2:20	9:20	132 130-138	1232	1/7
2.75	26:06	2:04	8:16	150 139-156	1241	5/1
3.00	28:25	2:19	9:16	137 129-149	1269	0/6
3.25	30:28	2:03	8:13	148 137-157	1216	7/1
3.50	32:43	2:15	8:59	152 143-162	1366	4/1
3.75	34:52	2:09	8:35	146 141-152	1252	2/5
4.00	36:58	2:06	8:25	152 151-154	1278	1/3
4.25	38:47	1:50	7:18	157 153-162	1147	0/5
4.50	40:57	2:10	8:40	155 149-163	1343	0/2
4.75	43:12	2:15	9:00	159 149-166	1431	1/2
5.00	45:25	2:12	8:50	148 146-150	1307	2/0
5.01	45:30	5	9:19	146 146-146	1360	0/0

Heart

142/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 15m, Flat prediction 43:38

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.8%	8:23
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:13	50.07%	More
800m	3:53	7:48	55.52%	More
1km	4:54	7:52	57.39%	More
Mile	8:08	8:08	58.71%	More
5k	26:32	8:32	61.41%	More
5 miles	45:22	9:04	58.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	60.50
5km	26:16	8:27	62.04
5M	43:30	8:42	61.29
10km	54:46	8:49	60.93
10M	1:30:42	9:04	60.98
Half	2:00:45	9:13	60.22
20M	3:09:06	9:27	60.94
Mara	4:11:45	9:37	61.04

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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