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Fri 11th Jan 2019 at 6:00am by ZORBAX65

Run > Hill Work

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Time
1:16:39
Miles
9.02
Min/mi
8:30
Pacing
54.7%
WAVA
58.69
Stride(cm)
114
Cals
874
Cadence
167
BPM
144
%MHR
82.1
B/mi
1221
Asc(m)
286
Hillscore
17
Surface
Road

Notes & Comments

Casa_Collana_Vomero_Tasso_Falcone_SMartino_Giardinetti_Casa
===
1) 1km - 5:09(5:09/km) 128/140bpm 53cal 11.66/12.6kmph
2) 1km - 4:55(4:55/km) 132/137bpm 52cal 12.21/15.05kmph
3) 1km - 5:42(5:42/km) 135/141bpm 62cal 10.53/12.53kmph
4) 1km - 5:30(5:30/km) 143/154bpm 65cal 10.93/11.92kmph
5) 1km - 5:13(5:13/km) 144/149bpm 61cal 11.5/12.19kmph
6) 1km - 4:59(4:59/km) 145/149bpm 59cal 12.05/12.83kmph
7) 1km - 5:10(5:10/km) 150/163bpm 63cal 11.63/12.87kmph
8) 1km - 5:24(5:24/km) 147/152bpm 64cal 11.12/12.23kmph
9) 1km - 5:29(5:29/km) 147/152bpm 65cal 10.95/11.15kmph
10) 1km - 5:32(5:32/km) 148/152bpm 65cal 10.83/11.69kmph
11) 1km - 5:43(5:43/km) 148/152bpm 67cal 10.48/11.89kmph
12) 1km - 5:25(5:25/km) 143/160bpm 54cal 11.09/13.1kmph
13) 1km - 5:02(5:02/km) 147/151bpm 57cal 11.9/12.33kmph
14) 1km - 5:03(5:03/km) 149/152bpm 59cal 11.88/13.23kmph
15) 0.51km - 2:24(4:44/km) 153/163bpm 28cal 12.66/12.87kmph

5:09 4:55 5:42 5:30 5:13 4:59 5:10 5:24 5:29 5:32 5:43 5:25 5:02 5:03 2:24

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:10	123 96-134	1127	161 122-166	7/4
0.50	4:11	1:54	7:36	131 129-133	996	163 158-166	4/11
0.75	6:11	1:59	7:56	134 131-140	1064	164 154-166	1/9
1.00	8:06	1:55	7:40	131 127-137	1005	165 154-172	3/8
1.25	10:04	1:59	7:54	133 129-135	1051	167 164-170	6/1
1.50	12:27	2:23	9:31	134 129-141	1274	166 160-170	7/1
1.75	14:44	2:17	9:08	136 132-140	1242	165 162-172	5/3
2.00	17:02	2:18	9:11	141 136-154	1296	166 162-172	0/10
2.25	19:13	2:11	8:44	143 140-149	1249	167 164-170	7/5
2.50	21:22	2:10	8:39	143 140-148	1237	167 164-170	6/3
2.75	23:26	2:04	8:15	146 142-149	1204	167 164-172	5/4
3.00	25:30	2:04	8:14	142 133-148	1170	167 164-170	2/6
3.25	27:39	2:09	8:35	143 141-148	1228	168 166-176	6/5
3.50	29:44	2:05	8:21	145 143-149	1210	167 164-170	1/11
3.75	31:37	1:53	7:34	146 143-149	1104	166 164-170	0/14
4.00	33:42	2:05	8:20	150 144-163	1249	165 162-170	9/19
4.25	35:46	2:04	8:16	152 144-161	1256	164 162-168	8/21
4.50	37:51	2:05	8:22	147 144-149	1229	166 164-168	2/28
4.75	40:00	2:09	8:36	146 141-152	1256	168 162-174	7/12
5.00	42:16	2:16	9:04	147 145-150	1333	170 168-174	30/5
5.25	44:27	2:11	8:43	147 144-152	1282	169 166-172	19/1
5.50	46:38	2:11	8:45	147 145-150	1285	168 164-170	21/1
5.75	49:00	2:22	9:28	148 144-152	1401	167 164-170	14/1
6.00	51:10	2:10	8:40	149 144-152	1292	168 166-172	12/1
6.25	53:19	2:09	8:35	148 145-150	1271	169 166-172	14/2
6.50	55:58	2:38	10:34	148 146-152	1563	168 166-172	19/2
6.75	58:05	2:07	8:29	148 145-152	1254	166 160-170	1/1
7.00	1:01:50	3:45 +1:36	15:02	143 114-150	2149	161 106-168	14/20
7.25	1:05:17	3:27 +1:21	13:49	140 108-160	1933	167 102-182	12/2
7.50	1:07:41	2:23 +17	9:32	147 143-151	1402	164 122-172	1/5
7.75	1:09:43	2:02	8:08	147 145-149	1197	166 164-170	0/23
8.00	1:11:47	2:04	8:17	147 141-151	1218	167 164-170	0/10
8.25	1:13:45	1:58	7:51	148 145-152	1161	170 166-174	3/5
8.50	1:15:59	2:15 +9	8:59	148 143-152	1330	170 164-174	6/4
8.75	1:18:11	2:11 +12	8:44	149 146-155	1302	170 152-174	10/1
9.00	1:20:07	1:56	7:45	152 144-163	1178	170 166-174	5/14
9.01	1:20:13	6	8:02	160 160-161	1286	167 166-168	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
144 avge / 163 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

Edit elevation profile | See your biggest in the last 365 days

Climb	Gradient	Min/mi
103	3.9%	9:06
22	11.8%	8:58
19	6.2%	24:09
16	3.4%	9:08
10	1.4%	9:08

Cadence Distribution
167 avge / 182 max Stride Length: 114cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	95.2	166	9	1:16:18	8:40
Walk	2.7	114	0	2:13	1:42:53
Pause	2.1	-	-	1:42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:13	46.90%	More
800m	3:41	7:25	53.92%	More
1km	4:40	7:30	56.07%	More
Mile	7:47	7:47	57.92%	More
5k	26:07	8:24	57.31%	More
5 miles	42:07	8:25	57.95%	More
10k	52:55	8:31	57.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:05	8:05	55.73
5km	25:46	8:18	58.08
5M	41:55	8:23	58.23
10km	52:21	8:25	58.23
10M	1:25:11	8:31	58.77
Half	1:52:17	8:34	58.85
20M	2:53:05	8:39	59.73
Mara	3:48:09	8:42	60.59

Photos

Bespoke Fields

Amend your bespoke fields

Three Things You Saw Today

1 stamattina il gruppetto cè e si fa come da scheda e si arriva a vedere su S Martino una stupenda ALBA
2 Si va stiamo seguendo la scheda da lunedi e sembra che le cose vadano benino non mi esalto ma
3 devo anche dire che sembra che migliori la mia situazione fisica relativamente alla corsa

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