Mon 12th Feb 2018 at 7:00pm by snogard

Run > Hill Work

Good
cold

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Time
53:43
Miles
3.51
Min/mi
15:18
Pacing
0%
WAVA
38.12
Stride(cm)
65
Cals
386
Cadence
161
BPM
140
%MHR
74.3
B/mi
2149
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

1 comments

Chase the turtle

Edit: Set the slowest person in the group off first and set the everyone else off at 30 sec intervals. The next loop, the first person back sets the rest intervals and becomes the turtle and repeat as many times you like

Split Summary
===
1) 1m - 10:05(10:05/m) 144/152bpm 90cal 5.95/7.12mph
2) 0.07m - 9:09(2:08:25/m) 106/142bpm 29cal 0.47/6.43mph
3) 0.49m - 5:33(11:24/m) 150/161bpm 51cal 5.26/7.41mph
4) 0.01m - 13(35:43/m) 143/148bpm 2cal 1.68/6.95mph
5) 0.49m - 5:47(11:48/m) 153/163bpm 56cal 5.09/7.26mph
6) 0.02m - 3:27(3:33:26/m) 115/152bpm 11cal 0.28/7.28mph
7) 0.4m - 4:02(10:04/m) 147/160bpm 34cal 5.96/7.31mph
8) 1m - 14:52(14:52/m) 138/157bpm 108cal 4.04/9.35mph
9) 0.04m - 35(16:14/m) 151/157bpm 5cal 3.7/5.97mph

10:05 9:09 5:33 13 5:47 3:27 4:02 14:52 35

Autumnleaves
Intrigued!

Pace

33%

16%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	10:04	125 103-142	1258	163 122-172	2/0
0.25	2:36	1:20	10:43	144 143-146	1543	166 166-168	4/1
0.38	3:52	1:17	10:13	147 145-150	1501	167 166-168	1/1
0.50	5:07	1:14	9:55	149 147-152	1478	169 168-172	0/4
0.63	6:18	1:11	9:30	149 145-152	1415	168 166-172	0/7
0.75	7:37	1:19	10:32	144 142-147	1518	166 162-168	0/4
0.88	8:50	1:13	9:41	148 146-149	1434	166 164-168	0/8
1.00	10:05	1:15	10:01	142 141-145	1422	166 164-168	0/7
1.13	19:17	9:12	1:13:39	110 90-140	8101	157 122-184	1/11
1.25	20:47	1:30	12:02	145 133-154	1744	175 170-180	1/2
1.38	22:11	1:24	11:11	158 154-160	1768	169 156-174	7/0
1.50	24:13	2:02	16:13	158 149-161	2563	156 122-166	9/4
1.63	25:37	1:24	11:14	142 137-150	1595	169 160-182	1/13
1.75	26:48	1:11	9:28	145 139-153	1371	168 166-168	1/2
1.88	28:19	1:31	12:05	157 153-160	1896	155 122-170	7/0
2.00	30:20	2:01	16:07	159 154-162	2563	161 90-174	8/4
2.13	34:32	4:13	33:42	127 103-154	4281	167 122-178	1/12
2.25	35:49	1:17	10:15	142 132-153	1455	171 168-174	1/2
2.38	37:04	1:15	9:57	157 154-158	1562	167 162-170	4/0
2.50	41:30	4:26	35:29	129 98-160	4577	148 122-168	7/0
2.63	43:23	1:53	15:07	138 119-149	2085	155 122-166	7/0
2.75	44:47	1:24	11:11	147 141-150	1643	158 82-168	7/0
2.88	46:17	1:30	12:00	148 142-153	1776	153 122-172	5/0
3.00	48:17	2:00	15:58	139 122-152	2219	135 122-168	7/0
3.13	49:33	1:16	10:07	140 125-152	1417	167 162-168	5/0
3.25	50:56	1:23	11:04	149 147-153	1648	158 122-170	1/0
3.38	52:11	1:15	10:01	153 150-155	1533	169 168-170	1/4
3.50	53:35	1:25	11:17	154 147-157	1738	155 116-172	0/2
3.50	53:40	5	19:15	144 144-144	2771	114 114-114	0/0

Heart

140/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 45m, Flat prediction 51:50

Elevation Graph

Biggest Climbs (m)	Min/mi
45 3.0%	17:35
18 7.7%	14:29
18 3.9%	12:05
See your biggest climbs

Cadence

161 (184 max) Stride Length: 65cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.6	167	3.2	42:12	13:02
Walk	15.6	120	0.3	8:21	31:13
Still	5.8	-	-	3:07	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:23	50.14%	More
800m	4:54	9:51	48.19%	More
1km	6:09	9:53	49.85%	More
Mile	10:04	10:04	51.34%	More
5k	49:18	15:52	36.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:30	13:30	38.28
5km	46:58	15:07	38.44
5M	1:19:17	15:51	37.25
10km	1:40:41	16:12	36.77
10M	2:49:56	17:00	35.99
Half	3:48:42	17:27	34.98
20M	6:04:15	18:13	34.69
Mara	8:10:14	18:43	34.21

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