Tue 20th Nov 2018 at 6:00am by Sorequads

Run > Hill Work

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Time
1:11:34
Miles
10.02
Min/mi
7:09
Pacing
77%
WAVA
61.69
Stride(cm)
120
Cals
1005
Cadence
188
BPM
148
%MHR
89.7
B/mi
1058
Asc(m)
230
Hillscore
14
Surface
Road

Notes & Comments

4 x Redhill reps then some MP. Would have struggled to go faster and/or get HR any higher. Good random session.

Split Summary
===
1) 1m - 8:11(8:11/m) 148/196bpm 99cal 7.33/8.16mph
2) 0.79m - 6:26(8:08/m) 134/144bpm 86cal 7.38/7.81mph
3) 0.28m - 2:03(7:14/m) 147/160bpm 30cal 8.3/9mph
4) 0.31m - 2:28(8:06/m) 139/161bpm 34cal 7.41/7.95mph
5) 0.29m - 2:04(7:12/m) 153/161bpm 34cal 8.33/10.85mph
6) 0.3m - 2:30(8:16/m) 140/163bpm 32cal 7.25/7.99mph
7) 0.29m - 2:06(7:19/m) 149/162bpm 35cal 8.2/9.91mph
8) 0.3m - 2:30(8:12/m) 133/163bpm 30cal 7.32/7.87mph
9) 0.29m - 2:05(7:17/m) 149/163bpm 34cal 8.23/9.89mph
10) 1m - 6:43(6:43/m) 137/164bpm 91cal 8.93/9.91mph
11) 1m - 6:22(6:22/m) 154/158bpm 97cal 9.42/10.35mph
12) 1m - 6:34(6:34/m) 155/158bpm 100cal 9.15/10.75mph
13) 1m - 6:36(6:36/m) 156/159bpm 98cal 9.09/9.64mph
14) 1m - 6:35(6:35/m) 157/159bpm 98cal 9.12/10.71mph
15) 0.65m - 4:13(6:28/m) 158/162bpm 62cal 9.28/9.83mph
16) 0.52m - 4:09(7:54/m) 146/158bpm 45cal 7.59/9.31mph

8:11 6:26 2:03 2:28 2:04 2:30 2:06 2:30 2:05 6:43 6:22 6:34 6:36 6:35 4:13 4:09

Pace

20%

51%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:16	4:16	8:31	163 109-196	1388	175 82-186	14/10
1.00	8:11	3:55	7:50	136 120-157	1065	181 178-186	4/16
1.50	12:10	3:59	7:59	133 125-144	1061	184 178-188	14/3
2.00	16:20	4:11 +19	8:21	139 118-156	1161	175 116-204	20/4
2.50	20:13	3:52	7:44	143 127-161	1107	185 166-212	17/26
3.00	24:12	3:59	7:58	143 123-162	1140	178 118-208	22/25
3.50	28:07	3:55	7:50	142 120-162	1112	185 162-208	25/23
4.00	31:56	3:49	7:37	143 121-163	1090	184 164-198	26/21
4.50	36:19	4:23 +1:06	8:46	126 84-145	1105	190 182-198	4/19
5.00	39:37	3:18 +7	6:36	147 140-153	971	195 190-200	3/13
5.50	42:46	3:09	6:19	154 151-157	972	196 186-200	5/8
6.00	45:59	3:13	6:26	155 153-157	997	196 192-198	4/5
6.50	49:16	3:17	6:34	154 147-158	1010	195 188-204	7/8
7.00	52:34	3:18	6:36	157 155-158	1037	195 180-198	6/6
7.50	55:51	3:17	6:35	156 153-159	1027	194 186-198	8/6
8.00	59:10	3:18	6:37	156 149-158	1032	195 178-198	7/7
8.50	1:02:26	3:16	6:33	157 153-159	1028	197 190-212	6/8
9.00	1:05:42	3:16	6:32	157 154-159	1025	193 178-202	5/7
9.50	1:08:58	3:16	6:31	159 154-162	1037	198 190-206	7/4
10.00	1:13:01	4:04 +6	8:07	146 142-157	1185	186 178-196	13/9
10.02	1:13:12	11	8:16	145 145-145	1198	180 180-180	0/0

Heart

148/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 230m, Range 51m, Flat prediction 1:09:25

Elevation Graph

Biggest Climbs (m)	Min/mi
26 5.3%	7:17
25 4.7%	8:14
25 5.5%	7:58
25 4.9%	7:53
19 2.9%	7:48
11 4.9%	7:51
See your biggest climbs

Cadence

188 (212 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.2	188	9.9	1:11:06	7:16
Walk	1.2	108	0.1	54	10:51
Pause	1.6	-	-	1:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:02	49.44%	More
800m	3:06	6:14	54.56%	More
1km	3:53	6:16	57.03%	More
Mile	6:21	6:21	60.67%	More
5k	20:05	6:28	65.03%	More
5 miles	32:32	6:30	65.43%	More
10k	42:22	6:49	62.90%	More
10 miles	1:13:01	7:18	60.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:13	6:13	61.90
5km	20:41	6:39	63.13
5M	34:15	6:51	62.17
10km	43:08	6:56	61.77
10M	1:11:25	7:09	61.67
Half	1:35:05	7:15	60.84
20M	2:28:54	7:27	61.56
Mara	3:18:14	7:34	61.66

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