Tue 21st Nov 2017 at 6:00am by puzzler

Run > Hill Work

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Time
30:55
Miles
3.15
Min/mi
9:49
Pacing
80%
WAVA
47.56
Stride(cm)
103
Cals
417
Cadence
159
BPM
143
%MHR
77.1
B/mi
1401
Asc(m)
42
Hillscore
14
Surface
Road

Notes & Comments

Lydiard hill session

5 hills but took it fairly easy on downhill. Was supposed to be 6but could feel calves on 5th and need to ease into these.

Split Summary
===
1) 1m - 9:53(9:53/m) 143/157bpm 139cal 6.07/8.56mph
2) 1m - 9:09(9:09/m) 144/159bpm 126cal 6.55/9.71mph
3) 1m - 10:02(10:02/m) 141/164bpm 127cal 5.98/11.27mph
4) 0.15m - 1:51(11:58/m) 145/160bpm 25cal 5.01/5.38mph

9:53 9:09 10:02 1:51

Pace

61%

10%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:22	1:22	10:53	144 132-154	1568	149 120-162	17/0
0.25	2:45	1:23	11:05	154 152-157	1707	153 144-162	7/0
0.38	4:03	1:18	10:23	146 135-153	1516	162 156-168	1/3
0.50	4:52	49	6:36	138 132-143	910	184 162-192	1/11
0.63	5:50	58	7:41	142 135-145	1090	174 162-186	0/14
0.75	7:08	1:19	10:29	133 128-136	1394	156 144-162	8/1
0.88	8:29	1:20	10:42	138 136-140	1477	143 140-148	15/0
1.00	9:52	1:23	11:07	147 138-157	1635	156 142-164	5/0
1.13	11:00	1:08	9:04	140 133-148	1269	166 160-190	0/5
1.25	11:50	50	6:42	141 137-145	945	185 178-190	0/14
1.38	12:55	1:04	8:35	142 139-149	1220	165 150-180	1/7
1.50	14:20	1:25	11:22	145 138-156	1649	153 146-168	15/1
1.63	15:45	1:25	11:21	148 143-156	1681	148 144-156	10/0
1.75	17:12	1:27	11:38	150 138-159	1746	160 156-164	3/3
1.88	18:10	57	7:37	135 131-143	1029	175 160-188	0/9
2.00	19:02	53	7:03	144 141-153	1015	180 162-188	0/14
2.13	20:25	1:23	11:04	138 132-148	1528	158 140-166	5/1
2.25	21:49	1:24	11:10	139 137-141	1551	145 142-150	17/0
2.38	23:08	1:19	10:30	140 137-144	1471	152 144-162	5/0
2.50	24:28	1:20	10:41	139 132-147	1485	162 152-178	1/4
2.63	25:19	51	6:48	138 134-140	938	178 174-186	0/12
2.75	26:21	1:02	8:14	139 137-142	1145	167 150-184	0/11
2.88	27:38	1:17	10:17	142 138-151	1460	155 144-186	11/0
3.00	29:04	1:26	11:30	150 140-164	1724	145 142-148	13/0
3.13	30:36	1:32	12:14	147 138-160	1798	158 146-162	4/1
3.15	30:54	18	11:21	136 134-139	1545	162 160-162	0/1

Heart

143/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 28m, Flat prediction 26:52

Elevation Graph

Biggest Climbs (m)	Min/mi
28 5.8%	10:55
28 5.6%	11:22
28 5.8%	11:31
27 5.7%	11:49
27 6.3%	10:41
See your biggest climbs

Cadence

159 (192 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	63.1	166	2.1	19:30	9:07
Walk	36.7	146	1	11:20	11:11
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	47.03%	More
800m	4:18	8:38	44.73%	More
1km	5:39	9:06	44.29%	More
Mile	8:49	8:49	48.32%	More
5k	30:19	9:45	47.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:19	9:19	45.72
5km	30:28	9:48	47.57
5M	50:08	10:02	47.06
10km	1:02:55	10:08	46.83
10M	1:43:29	10:21	47.05
Half	2:17:16	10:29	46.57
20M	3:33:40	10:41	47.41
Mara	4:43:24	10:49	47.66

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