Sat 27th Oct 2018 at 5:00pm by GlennR

Run > Hill Work

Good
drizzle
breezy
cold

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Time
40:52
Miles
3.14
Min/mi
13:01
Pacing
86%
WAVA
39.24
Stride(cm)
80
Cals
413
Cadence
155
BPM
132
%MHR
76.2
B/mi
1716
Asc(m)
18
Surface
Road

Notes & Comments

I’ve put this down as hills, but it was a bit of everything. Random run-walk first mile, then six times up the “hill” fairly assertively for variable distances with walk/jog recoveries. Some acceleration gliders in the final mile.

Split Summary
===
1) 1m - 13:54(13:54/m) 124/136bpm 133cal 4.32/5.93mph
2) 1m - 12:16(12:16/m) 138/153bpm 137cal 4.89/6.47mph
3) 1m - 13:06(13:06/m) 134/146bpm 127cal 4.58/6.59mph
4) 0.14m - 1:36(11:47/m) 138/142bpm 16cal 5.09/6.7mph

13:54 12:16 13:06 1:36

Pin Map

0mi in 0

Pace

34%

54%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:05	2:05	16:43	108 92-132	1806	133 114-170	1/0
0.25	3:47	1:41	13:31	121 108-133	1635	151 114-174	1/1
0.38	5:50	2:04	16:29	127 120-136	2094	143 106-170	0/1
0.50	7:26	1:36	12:46	128 116-136	1633	154 112-170	1/0
0.63	9:05	1:39	13:15	124 115-131	1642	157 118-174	1/1
0.75	10:49	1:43	13:46	129 123-134	1776	146 116-174	0/1
0.88	12:24	1:35	12:39	127 121-132	1607	157 118-174	0/1
1.00	13:54	1:30	12:02	131 126-134	1576	159 120-174	2/1
1.13	15:25	1:31	12:10	135 128-139	1643	160 110-172	1/0
1.25	16:57	1:32	12:17	134 124-143	1647	163 110-178	1/0
1.38	18:21	1:23	11:06	141 137-148	1565	170 158-178	1/0
1.50	19:58	1:37	12:59	139 128-152	1805	151 116-178	0/1
1.63	21:32	1:34	12:35	139 130-147	1749	162 114-178	1/1
1.75	23:06	1:33	12:26	144 133-153	1790	161 110-176	1/1
1.88	24:31	1:25	11:20	134 130-143	1519	169 156-176	0/0
2.00	26:10	1:39	13:15	138 126-149	1828	153 114-178	0/1
2.13	27:48	1:38	13:05	137 130-146	1792	158 118-178	0/1
2.25	29:34	1:46	14:07	128 122-137	1807	152 116-180	0/1
2.38	31:10	1:36	12:48	135 130-140	1728	145 116-178	1/2
2.50	32:45	1:35	12:43	132 124-139	1679	152 116-178	1/0
2.63	34:18	1:32	12:19	131 127-139	1614	161 110-180	1/0
2.75	36:04	1:46	14:08	137 133-144	1936	149 116-176	2/1
2.88	37:30	1:27	11:34	134 130-140	1550	157 116-180	0/1
3.00	39:16	1:45	14:03	135 131-140	1896	156 118-178	1/1
3.13	40:45	1:29	11:53	137 134-141	1629	163 116-180	1/1
3.14	40:52	7	11:49	141 141-142	1665	170 168-172	0/0

Heart

132/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 18m, Range 3m, Flat prediction 40:52

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

155 (180 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.8	169	2.4	28:32	11:53
Walk	29.6	119	0.7	12:06	16:29
Still	0.6	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:52	11:31	30.80%	More
800m	5:54	11:53	35.64%	More
1km	7:19	11:47	37.45%	More
Mile	12:06	12:06	38.47%	More
5k	40:17	12:58	39.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:29	11:29	40.56
5km	40:23	13:00	39.30
5M	1:08:28	13:42	37.89
10km	1:27:08	14:01	37.24
10M	2:27:42	14:46	36.38
Half	3:19:17	15:13	35.45
20M	5:18:39	15:56	35.13
Mara	7:09:55	16:25	34.72

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