Tue 6th Mar 2018 at 7:00pm by Dowse

Run > Hill Work

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Time
1:00:48
Miles
7.06
Min/mi
8:37
Pacing
77.7%
WAVA
49.88
Stride(cm)
105
Cadence
178
BPM
159
%MHR
78.5
B/mi
1372
Asc(m)
42
Hillscore
2
Surface
Treadmill

Notes & Comments

Missed BRAT hills due to traffic, hit treadmill instead. Need to make session tough next time (13kph, start on 5 degs).

15min gradual warm up from 8kph +0.3 each min to 12.5kph

1 min @ 4 degs

1 min @ 5 degs

1 min @ 6 degs

2 min rest

1 min @ 5 degs

1 min @ 6 degs

1 min @ 7 degs

2 min rest

1 min @ 6 degs

1 min @ 7 degs

1 min @ 8 degs

2 min rest

1 min @ 5 degs

1 min @ 6 degs

1 min @ 7 degs

2 min rest

1 min @ 4 degs

1 min @ 5 degs

1 min @ 6 degs

2 min rest

5 mins steady

15 min gradual warm down from 12.5kph by 0.3kph per min

Split Summary
===
1) 1m - 11:04(11:04/m) 132/144bpm
2) 1m - 8:02(8:02/m) 156/172bpm
3) 1m - 7:43(7:43/m) 169/178bpm
4) 1m - 7:40(7:40/m) 177/183bpm
5) 1m - 7:45(7:45/m) 174/181bpm
6) 1m - 8:00(8:00/m) 168/170bpm
7) 1m - 9:50(9:50/m) 152/165bpm
8) 0.06m - 44(12:29/m) 141/143bpm

11:04 8:02 7:43 7:40 7:45 8:00 9:50 44

Pin Map

0mi in 0

Pace

15%

11%

16%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:43	3:43	14:53	121 72-135	1800	164 72-176	17/19
0.50	6:21	2:38	10:32	133 129-138	1401	175 172-178	6/9
0.75	8:47	2:26	9:43	137 135-139	1332	174 174-174	8/10
1.00	11:03	2:16	9:05	141 139-144	1280	176 174-178	0/13
1.25	13:11	2:08	8:33	146 143-148	1248	178 176-178	2/4
1.50	15:13	2:02	8:08	151 148-155	1227	178 178-180	4/2
1.75	17:10	1:57	7:47	160 153-166	1245	180 178-180	6/3
2.00	19:05	1:55	7:41	170 166-172	1305	180 180-180	2/7
2.25	21:03	1:58	7:51	163 154-169	1281	180 180-182	8/1
2.50	22:57	1:54	7:37	171 165-177	1303	180 180-180	0/7
2.75	24:53	1:55	7:41	175 170-178	1345	180 178-180	2/1
3.00	26:48	1:56	7:43	168 163-174	1297	180 180-180	3/4
3.25	28:42	1:54	7:36	178 172-182	1352	181 180-182	3/8
3.50	30:39	1:57	7:48	173 159-182	1349	178 178-180	7/3
3.75	32:33	1:54	7:37	174 166-180	1325	180 178-182	6/6
4.00	34:28	1:55	7:40	180 177-183	1379	181 180-182	4/4
4.25	36:25	1:57	7:47	172 168-177	1338	181 180-182	2/3
4.50	38:20	1:55	7:41	177 173-180	1361	180 180-180	2/3
4.75	40:17	1:57	7:47	177 172-181	1376	179 178-180	8/5
5.00	42:14	1:57	7:47	168 161-171	1308	178 178-178	2/2
5.25	44:11	1:57	7:49	169 167-170	1321	179 178-180	2/2
5.50	46:08	1:57	7:48	169 168-170	1320	180 180-180	3/3
5.75	48:08	2:00	7:59	168 166-169	1341	180 180-180	4/4
6.00	50:13	2:06	8:23	166 164-167	1390	180 178-180	2/2
6.25	52:27	2:13	8:54	159 146-165	1414	178 178-180	2/4
6.50	54:49	2:22	9:30	156 152-159	1482	177 176-180	2/3
6.75	57:21	2:32	10:06	150 147-153	1516	176 174-176	3/3
7.00	1:00:04	2:43	10:51	145 142-149	1573	173 166-176	2/2
7.06	1:00:48	44	12:36	141 136-143	1777	172 166-174	1/0

Heart

159/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 30m, Flat prediction 1:00:26

Elevation Graph

Biggest Climbs (m)	Min/mi
19 8.8%	11:15
See your biggest climbs

Cadence

178 (182 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	177	7	59:46	8:29
Walk	0.4	91	0	13	19:49
Still	1.3	-	-	49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	38.84%	More
800m	3:47	7:38	44.45%	More
1km	4:46	7:40	46.37%	More
Mile	7:39	7:39	49.86%	More
5k	23:56	7:42	54.03%	More
5 miles	39:10	7:50	54.01%	More
10k	50:37	8:09	52.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:48	5:48	65.76
5km	22:40	7:18	57.05
5M	40:10	8:02	52.66
10km	52:09	8:24	50.79
10M	1:32:23	9:14	47.44
Half	2:07:49	9:45	45.06
20M	3:32:33	10:38	42.94
Mara	4:54:02	11:13	41.39

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