Thu 23rd Nov 2017 at 6:00am by Richard-M

Run > Hill Work

rain
v windy

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Time
1:19:12
Miles
9.40
Min/mi
8:26
Pacing
75%
WAVA
56.59
Stride(cm)
113
Cals
987
Cadence
170
BPM
143
%MHR
84.3
B/mi
1207
Asc(m)
42
Hillscore
21
Surface
Road

Notes & Comments

Hill work - with lemsip, wind & rain - should have had the espresso too... no energy to run back quickly
2 full hills + 5 short steep sections

HRV 9!!! tired, sore throat

Rain after 1st km was horrible - wind blew it into my face - it hurt

Split Summary
===
1) 1km - 5:09(5:09/km) 128/134bpm 63cal 11.65/15.63kmph
2) 1km - 5:12(5:12/km) 137/142bpm 69cal 11.55/14.07kmph
3) 1km - 5:11(5:11/km) 139/143bpm 68cal 11.59/13.43kmph
4) 1km - 5:31(5:31/km) 143/151bpm 74cal 10.88/13.07kmph
5) 1km - 5:41(5:41/km) 148/158bpm 78cal 10.55/12.25kmph
6) 1km - 5:13(5:13/km) 141/161bpm 63cal 11.5/13.69kmph
7) 1km - 5:16(5:16/km) 143/162bpm 62cal 11.4/14.84kmph
8) 1km - 5:04(5:04/km) 140/163bpm 57cal 11.85/14.76kmph
9) 1km - 5:04(5:04/km) 138/163bpm 50cal 11.83/14.88kmph
10) 1km - 5:38(5:38/km) 153/163bpm 76cal 10.66/14.84kmph
11) 1km - 5:19(5:19/km) 148/161bpm 69cal 11.28/13.31kmph
12) 1km - 5:10(5:10/km) 137/146bpm 46cal 11.61/14.5kmph
13) 1km - 5:02(5:02/km) 150/152bpm 68cal 11.93/13.95kmph
14) 1km - 4:48(4:48/km) 153/156bpm 66cal 12.49/20.42kmph
15) 1km - 5:18(5:18/km) 151/155bpm 71cal 11.33/13.52kmph
16) 0.12km - 37(5:15/km) 148/149bpm 7cal 11.42/12.27kmph

5:09 5:12 5:11 5:31 5:41 5:13 5:16 5:04 5:04 5:38 5:19 5:10 5:02 4:48 5:18 37

Pin Map

0mi in 0

Pace

17%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:09	4:09	8:19	127 110-133	1056	167 162-172	12/8
1.00	8:14	4:05	8:10	136 129-141	1110	169 166-172	6/6
1.50	12:41	4:26 +8	8:53	137 115-142	1217	167 96-170	8/8
2.00	16:46	4:05	8:10	141 138-143	1151	169 166-172	6/5
2.50	21:30	4:45 +12	9:29	144 130-151	1366	170 26-174	31/1
3.00	26:10	4:39	9:18	149 140-158	1387	170 124-174	27/2
3.50	30:53	4:44 +35	9:28	138 115-153	1306	172 120-182	11/23
4.00	36:23	5:30 +1:13	11:00	145 117-162	1595	172 118-182	27/21
4.50	41:36	5:13 +1:01	10:26	142 115-162	1481	171 114-178	19/34
5.00	47:23	5:47 +1:44	11:33	139 114-163	1606	171 120-180	28/21
5.50	52:04	4:41 +33	9:22	140 111-163	1311	170 124-180	9/36
6.00	56:20	4:16	8:32	147 133-159	1254	171 144-178	33/15
6.50	1:01:16	4:57 +21	9:54	156 138-163	1543	169 136-172	24/3
7.00	1:05:21	4:05	8:09	142 137-146	1158	169 166-176	2/34
7.50	1:09:34	4:13	8:25	137 112-149	1154	166 94-174	2/26
8.00	1:13:37	4:03	8:07	150 148-152	1216	168 120-172	7/9
8.50	1:17:34	3:57	7:54	151 147-155	1193	171 140-178	5/5
9.00	1:21:33	3:59	7:59	154 151-156	1229	172 168-178	4/5
9.39	1:25:01	3:28 +2	8:50	149 145-153	1317	167 106-174	11/12

Heart

143/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 63m, Flat prediction 1:13:55

Elevation Graph

Biggest Climbs (m)	Min/mi
57 4.3%	9:26
55 4.6%	8:57
20 5.9%	10:48
20 6.3%	11:03
19 6.4%	11:18
19 6.3%	11:16
See your biggest climbs

Cadence

170 (182 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	170	9.3	1:23:30	9:01
Walk	1.4	123	0.1	1:09	11:28
Still	0.0	-	-	2	-
Pause	0.4	-	-	20	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:22	44.17%	More
800m	3:43	7:29	50.75%	More
1km	4:41	7:32	52.58%	More
Mile	7:52	7:52	53.27%	More
5k	25:59	8:22	54.91%	More
5 miles	44:16	8:51	52.43%	More
10k	57:19	9:14	50.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:37	6:37	63.39
5km	23:13	7:28	61.46
5M	39:21	7:52	58.99
10km	50:03	8:03	57.89
10M	1:24:49	8:29	56.44
Half	1:54:25	8:44	54.92
20M	3:02:52	9:09	54.45
Mara	4:06:40	9:25	53.82

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