Tue 27th Mar 2018 at 6:00pm by beef
Run > Hill Work
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Time
1:04:40
-
Miles 6.86
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Min/mi 9:26
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Pacing
0%
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WAVA
52.82
-
Stride(cm)
104
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Cals
821
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Cadence
165
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BPM
147
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%MHR
91.6
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B/mi 1382
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Asc(m)
42
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Hillscore
21
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Surface
Road
Notes & Comments
X8 Hill reps
===
1) 2.38m - 22:16(9:20/m) 139/155bpm 276cal 6.43/7.47mph
2) 0.1m - 1:07(11:01/m) 136/149bpm 12cal 5.44/8.35mph
3) 0.12m - 1:05(8:47/m) 144/146bpm 12cal 6.83/6.99mph
4) 0.11m - 1:15(11:10/m) 147/151bpm 16cal 5.37/6.78mph
5) 0.12m - 1:01(8:38/m) 153/154bpm 13cal 6.95/7.14mph
6) 0.11m - 1:11(10:56/m) 156/159bpm 16cal 5.49/7.06mph
7) 0.11m - 59(8:55/m) 164/167bpm 15cal 6.72/7.16mph
8) 0.11m - 1:12(11:10/m) 163/164bpm 18cal 5.37/6.97mph
9) 0.11m - 1:02(9:14/m) 165/172bpm 16cal 6.49/6.62mph
10) 0.11m - 1:13(11:14/m) 171/173bpm 19cal 5.34/6.64mph
11) 0.11m - 59(9:19/m) 161/167bpm 15cal 6.44/6.99mph
12) 0.1m - 1:13(11:33/m) 161/162bpm 17cal 5.2/6.3mph
13) 0.1m - 1:02(10:13/m) 165/167bpm 16cal 5.88/6.72mph
14) 0.1m - 1:12(11:32/m) 168/171bpm 19cal 5.21/6.51mph
15) 0.1m - 1:01(9:57/m) 166/171bpm 16cal 6.03/6.99mph
16) 0.13m - 1:30(11:24/m) 162/163bpm 23cal 5.27/6.74mph
17) 2.82m - 25:24(9:00/m) 142/169bpm 302cal 6.67/9.16mph
===
1) 2.38m - 22:16(9:20/m) 139/155bpm 276cal 6.43/7.47mph
2) 0.1m - 1:07(11:01/m) 136/149bpm 12cal 5.44/8.35mph
3) 0.12m - 1:05(8:47/m) 144/146bpm 12cal 6.83/6.99mph
4) 0.11m - 1:15(11:10/m) 147/151bpm 16cal 5.37/6.78mph
5) 0.12m - 1:01(8:38/m) 153/154bpm 13cal 6.95/7.14mph
6) 0.11m - 1:11(10:56/m) 156/159bpm 16cal 5.49/7.06mph
7) 0.11m - 59(8:55/m) 164/167bpm 15cal 6.72/7.16mph
8) 0.11m - 1:12(11:10/m) 163/164bpm 18cal 5.37/6.97mph
9) 0.11m - 1:02(9:14/m) 165/172bpm 16cal 6.49/6.62mph
10) 0.11m - 1:13(11:14/m) 171/173bpm 19cal 5.34/6.64mph
11) 0.11m - 59(9:19/m) 161/167bpm 15cal 6.44/6.99mph
12) 0.1m - 1:13(11:33/m) 161/162bpm 17cal 5.2/6.3mph
13) 0.1m - 1:02(10:13/m) 165/167bpm 16cal 5.88/6.72mph
14) 0.1m - 1:12(11:32/m) 168/171bpm 19cal 5.21/6.51mph
15) 0.1m - 1:01(9:57/m) 166/171bpm 16cal 6.03/6.99mph
16) 0.13m - 1:30(11:24/m) 162/163bpm 23cal 5.27/6.74mph
17) 2.82m - 25:24(9:00/m) 142/169bpm 302cal 6.67/9.16mph
22:16 1:07 1:05 1:15 1:01 1:11 59 1:12 1:02 1:13 59 1:13 1:02 1:12 1:01 1:30 25:24
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:29 | 2:29 | 9:55 | 124 94-135 | 1229 | 163 114-172 | 7/4 |
0.50 | 4:37 | 2:08 | 8:32 | 133 129-136 | 1135 | 169 168-170 | 4/3 |
0.75 | 6:47 | 2:11 | 8:42 | 139 136-142 | 1210 | 168 166-170 | 0/3 |
1.00 | 8:57 | 2:10 | 8:41 | 139 133-142 | 1206 | 168 166-170 | 0/2 |
1.25 | 12:15 | 3:18 +1:01 | 13:12 | 142 120-152 | 1875 | 164 106-172 | 4/2 |
1.50 | 24:51 | 12:36 +10:32 | 50:23 | 129 88-152 | 6500 | 167 116-172 | 0/2 |
1.75 | 27:15 | 2:23 | 9:34 | 143 139-146 | 1368 | 168 160-172 | 3/0 |
2.00 | 29:33 | 2:18 | 9:12 | 139 133-146 | 1280 | 168 164-174 | 7/1 |
2.25 | 32:16 | 2:43 | 10:51 | 146 142-150 | 1583 | 163 158-168 | 32/0 |
2.50 | 37:11 | 4:56 +2:09 | 19:42 | 142 97-155 | 2799 | 162 156-174 | 35/0 |
2.75 | 39:40 | 2:29 | 9:56 | 147 142-153 | 1461 | 162 152-168 | 19/20 |
3.00 | 42:05 | 2:25 | 9:38 | 157 153-166 | 1513 | 163 158-166 | 19/23 |
3.25 | 44:34 | 2:29 | 9:55 | 164 162-167 | 1627 | 163 158-168 | 19/21 |
3.50 | 47:15 | 2:41 +6 | 10:46 | 166 157-173 | 1787 | 161 154-166 | 19/22 |
3.75 | 50:03 | 2:48 +5 | 11:11 | 164 161-170 | 1835 | 159 126-166 | 23/17 |
4.00 | 52:52 | 2:49 +7 | 11:15 | 165 161-171 | 1855 | 160 124-166 | 20/17 |
4.25 | 1:01:08 | 8:17 +5:52 | 33:08 | 148 105-162 | 4903 | 162 154-178 | 8/26 |
4.50 | 1:03:28 | 2:19 | 9:17 | 137 134-139 | 1272 | 168 166-170 | 6/9 |
4.75 | 1:05:36 | 2:09 | 8:35 | 137 129-142 | 1175 | 168 164-174 | 2/21 |
5.00 | 1:07:46 | 2:10 | 8:39 | 137 132-139 | 1185 | 168 162-172 | 0/11 |
5.25 | 1:10:01 | 2:15 | 8:58 | 135 131-139 | 1211 | 169 166-172 | 0/15 |
5.50 | 1:12:14 | 2:13 | 8:54 | 135 127-141 | 1201 | 171 166-174 | 0/1 |
5.75 | 1:14:29 | 2:14 | 8:57 | 141 139-145 | 1263 | 169 166-174 | 1/3 |
6.00 | 1:16:45 | 2:17 | 9:07 | 140 139-145 | 1277 | 168 158-172 | 2/2 |
6.25 | 1:18:59 | 2:14 | 8:54 | 148 141-157 | 1318 | 170 168-172 | 2/0 |
6.50 | 1:21:18 | 2:19 | 9:14 | 146 143-150 | 1348 | 168 152-172 | 1/2 |
6.75 | 1:23:32 | 2:14 | 8:56 | 157 148-168 | 1404 | 169 166-172 | 1/4 |
6.85 | 1:24:31 | 59 | 9:27 | 159 158-162 | 1503 | 164 162-168 | 2/1 |
Heart
147/173max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 85m, Flat prediction 1:00:30
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
81 6.0% | 12:51 |
22 13.4% | 9:28 |
19 15.0% | 9:27 |
19 14.2% | 9:13 |
19 16.8% | 9:50 |
19 16.2% | 11:29 |
See your biggest climbs |
Cadence
165 (178 max)
Stride Length: 104cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 76.9 | 165 | 6.8 | 1:03:09 | 10:24 |
Walk | 14.4 | 115 | 0 | 13:20 | 13:13:46 |
Still | 0.1 | - | - | 4 | - |
Pause | 8.6 | - | - | 7:57 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:24 | 8:24 | 52.76 |
5km | 27:56 | 8:59 | 54.02 |
5M | 46:15 | 9:15 | 53.20 |
10km | 58:14 | 9:22 | 52.80 |
10M | 1:36:25 | 9:39 | 52.75 |
Half | 2:08:23 | 9:48 | 52.04 |
20M | 3:21:02 | 10:03 | 52.66 |
Mara | 4:27:39 | 10:13 | 52.74 |
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