Wed 28th Nov 2018 at 5:00am by Sorequads
Run > Hill Work
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Time
1:50:20
-
Miles 15.03
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Min/mi 7:20
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Pacing
89%
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WAVA
61.17
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Stride(cm)
119
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Cals
1465
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Cadence
185
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BPM
150
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%MHR
90.7
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B/mi 1098
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Asc(m)
314
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Hillscore
18
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Surface
Road
Notes & Comments
Decided to spice up a MLR. 6 x Redhill reps and a few strides. Enjoyable session.
Split Summary
===
1) 1m - 7:55(7:55/m) 136/163bpm 89cal 7.58/8.08mph
2) 1m - 7:21(7:21/m) 149/177bpm 110cal 8.16/8.33mph
3) 1m - 7:24(7:24/m) 150/175bpm 111cal 8.11/8.91mph
4) 1m - 7:11(7:11/m) 145/150bpm 108cal 8.35/8.68mph
5) 1m - 7:33(7:33/m) 148/157bpm 112cal 7.94/8.54mph
6) 1m - 7:15(7:15/m) 147/155bpm 106cal 8.27/8.91mph
7) 0.17m - 1:20(7:51/m) 154/157bpm 19cal 7.65/7.85mph
8) 0.28m - 2:03(7:20/m) 160/167bpm 33cal 8.19/12.36mph
9) 0.3m - 2:12(7:22/m) 150/168bpm 32cal 8.15/8.83mph
10) 0.28m - 2:04(7:18/m) 160/168bpm 32cal 8.23/10.6mph
11) 0.29m - 2:14(7:37/m) 149/169bpm 30cal 7.88/8.58mph
12) 0.28m - 2:03(7:14/m) 159/169bpm 32cal 8.29/11.9mph
13) 0.26m - 1:56(7:18/m) 136/168bpm 24cal 8.22/8.89mph
14) 0.29m - 2:05(7:18/m) 158/167bpm 33cal 8.22/11.73mph
15) 0.3m - 2:13(7:32/m) 149/167bpm 31cal 7.97/8.6mph
16) 0.28m - 2:03(7:17/m) 159/168bpm 33cal 8.24/11.25mph
17) 0.29m - 2:14(7:37/m) 150/168bpm 29cal 7.88/8.54mph
18) 0.28m - 2:02(7:13/m) 160/168bpm 30cal 8.32/10.6mph
19) 0.69m - 4:53(7:02/m) 147/168bpm 58cal 8.53/9.08mph
20) 1m - 7:07(7:07/m) 150/158bpm 83cal 8.43/9.29mph
21) 1m - 6:52(6:52/m) 153/164bpm 84cal 8.73/13.15mph
22) 1m - 7:09(7:09/m) 157/164bpm 95cal 8.4/11.67mph
23) 1m - 7:20(7:20/m) 151/155bpm 77cal 8.18/8.47mph
24) 1m - 7:39(7:39/m) 150/153bpm 73cal 7.85/8.33mph
25) 0.03m - 12(7:30/m) 151/151bpm 1cal 8/7.49mph
Split Summary
===
1) 1m - 7:55(7:55/m) 136/163bpm 89cal 7.58/8.08mph
2) 1m - 7:21(7:21/m) 149/177bpm 110cal 8.16/8.33mph
3) 1m - 7:24(7:24/m) 150/175bpm 111cal 8.11/8.91mph
4) 1m - 7:11(7:11/m) 145/150bpm 108cal 8.35/8.68mph
5) 1m - 7:33(7:33/m) 148/157bpm 112cal 7.94/8.54mph
6) 1m - 7:15(7:15/m) 147/155bpm 106cal 8.27/8.91mph
7) 0.17m - 1:20(7:51/m) 154/157bpm 19cal 7.65/7.85mph
8) 0.28m - 2:03(7:20/m) 160/167bpm 33cal 8.19/12.36mph
9) 0.3m - 2:12(7:22/m) 150/168bpm 32cal 8.15/8.83mph
10) 0.28m - 2:04(7:18/m) 160/168bpm 32cal 8.23/10.6mph
11) 0.29m - 2:14(7:37/m) 149/169bpm 30cal 7.88/8.58mph
12) 0.28m - 2:03(7:14/m) 159/169bpm 32cal 8.29/11.9mph
13) 0.26m - 1:56(7:18/m) 136/168bpm 24cal 8.22/8.89mph
14) 0.29m - 2:05(7:18/m) 158/167bpm 33cal 8.22/11.73mph
15) 0.3m - 2:13(7:32/m) 149/167bpm 31cal 7.97/8.6mph
16) 0.28m - 2:03(7:17/m) 159/168bpm 33cal 8.24/11.25mph
17) 0.29m - 2:14(7:37/m) 150/168bpm 29cal 7.88/8.54mph
18) 0.28m - 2:02(7:13/m) 160/168bpm 30cal 8.32/10.6mph
19) 0.69m - 4:53(7:02/m) 147/168bpm 58cal 8.53/9.08mph
20) 1m - 7:07(7:07/m) 150/158bpm 83cal 8.43/9.29mph
21) 1m - 6:52(6:52/m) 153/164bpm 84cal 8.73/13.15mph
22) 1m - 7:09(7:09/m) 157/164bpm 95cal 8.4/11.67mph
23) 1m - 7:20(7:20/m) 151/155bpm 77cal 8.18/8.47mph
24) 1m - 7:39(7:39/m) 150/153bpm 73cal 7.85/8.33mph
25) 0.03m - 12(7:30/m) 151/151bpm 1cal 8/7.49mph
7:55 7:21 7:24 7:11 7:33 7:15 1:20 2:03 2:12 2:04 2:14 2:03 1:56 2:05 2:13 2:03 2:14 2:02 4:53 7:07 6:52 7:09 7:20 7:39 12
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:10 | 4:10 +7 | 8:21 | 134 81-163 | 1118 | 178 164-184 | 5/14 |
1.00 | 8:02 | 3:52 | 7:43 | 139 129-162 | 1073 | 183 176-186 | 6/5 |
1.50 | 11:43 | 3:41 | 7:22 | 154 139-177 | 1133 | 185 182-188 | 5/4 |
2.00 | 15:23 | 3:40 | 7:20 | 151 136-166 | 1109 | 186 182-190 | 2/4 |
2.50 | 19:02 | 3:39 | 7:17 | 157 140-175 | 1145 | 186 182-190 | 3/1 |
3.00 | 22:47 | 3:45 | 7:30 | 146 139-153 | 1095 | 184 174-190 | 7/7 |
3.50 | 26:30 | 3:43 +7 | 7:27 | 144 139-150 | 1073 | 187 176-190 | 4/5 |
4.00 | 30:05 | 3:35 | 7:10 | 146 141-147 | 1046 | 186 184-190 | 6/5 |
4.50 | 33:43 | 3:38 | 7:16 | 146 141-150 | 1060 | 185 176-190 | 7/8 |
5.00 | 37:38 | 3:55 | 7:51 | 150 146-157 | 1177 | 184 176-188 | 21/2 |
5.50 | 41:06 | 3:28 | 6:56 | 143 137-153 | 991 | 185 174-190 | 2/17 |
6.00 | 44:54 | 3:47 | 7:35 | 152 147-155 | 1152 | 186 182-190 | 16/2 |
6.50 | 48:42 | 3:49 | 7:37 | 159 151-168 | 1211 | 189 166-212 | 29/3 |
7.00 | 52:18 | 3:35 | 7:11 | 152 141-167 | 1091 | 187 174-204 | 15/15 |
7.50 | 55:55 | 3:37 | 7:15 | 151 140-168 | 1095 | 184 168-198 | 10/25 |
8.00 | 1:00:19 | 4:24 +44 | 8:48 | 147 126-169 | 1293 | 183 110-212 | 19/25 |
8.50 | 1:04:05 | 3:46 | 7:33 | 152 140-167 | 1147 | 184 166-204 | 22/25 |
9.00 | 1:07:49 | 3:44 | 7:28 | 156 138-168 | 1165 | 185 166-200 | 24/21 |
9.50 | 1:11:35 | 3:45 | 7:30 | 155 139-168 | 1164 | 183 164-200 | 24/18 |
10.00 | 1:14:59 | 3:24 | 6:48 | 145 141-148 | 987 | 184 176-190 | 3/18 |
10.50 | 1:18:32 | 3:33 | 7:07 | 151 146-157 | 1074 | 185 176-190 | 9/11 |
11.00 | 1:22:06 | 3:34 | 7:08 | 149 145-152 | 1063 | 186 182-190 | 5/7 |
11.50 | 1:25:34 | 3:27 | 6:55 | 150 145-154 | 1037 | 186 182-190 | 6/9 |
12.00 | 1:28:59 | 3:25 | 6:50 | 155 145-163 | 1060 | 192 178-226 | 8/7 |
12.50 | 1:32:27 | 3:29 | 6:58 | 160 156-164 | 1114 | 186 106-222 | 4/3 |
13.00 | 1:36:07 | 3:40 | 7:20 | 153 147-157 | 1121 | 185 180-190 | 7/5 |
13.50 | 1:39:47 | 3:40 | 7:19 | 152 149-154 | 1112 | 186 184-190 | 6/5 |
14.00 | 1:43:32 | 3:45 +4 | 7:30 | 150 147-153 | 1126 | 185 180-190 | 5/7 |
14.50 | 1:47:18 | 3:46 | 7:33 | 149 146-151 | 1125 | 184 170-190 | 4/6 |
15.00 | 1:51:11 | 3:52 | 7:45 | 150 146-152 | 1161 | 183 178-190 | 16/6 |
15.03 | 1:51:24 | 13 | 7:39 | 151 150-151 | 1156 | 176 174-178 | 0/0 |
Heart
150/177max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 314m,
Range 50m, Flat prediction 1:50:37
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
25 4.4% | 7:19 |
25 5.2% | 7:14 |
25 4.6% | 7:03 |
24 4.4% | 7:25 |
24 5.2% | 7:17 |
22 4.4% | 7:18 |
See your biggest climbs |
Cadence
185 (226 max)
Stride Length: 119cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.0 | 185 | 15 | 1:50:18 | 7:22 |
Walk | 1.0 | 112 | 0 | 1:06 | 22:25 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:14 | 6:14 | 61.73 |
5km | 20:45 | 6:41 | 62.93 |
5M | 34:22 | 6:52 | 61.96 |
10km | 43:16 | 6:58 | 61.58 |
10M | 1:11:38 | 7:10 | 61.49 |
Half | 1:35:23 | 7:17 | 60.65 |
20M | 2:29:21 | 7:28 | 61.38 |
Mara | 3:18:51 | 7:35 | 61.47 |
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