Tue 5th Feb 2019 at 6:00am by Sorequads

Run > Hill Work

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Time
1:26:00
Miles
11.07
Min/mi
7:46
Pacing
67%
WAVA
56.99
Stride(cm)
112
Cadence
185
BPM
139
%MHR
84.3
B/mi
1080
Asc(m)
168
Surface
Road

Notes & Comments

6 short hills, 6 strides. Stiff quads from Sunday.

lit Summary
===
1) 1m - 7:59(7:59/m) 140/175bpm
2) 1m - 9:54(9:54/m) 134/144bpm
3) 1m - 6:59(6:59/m) 136/142bpm
4) 1m - 7:45(7:45/m) 139/145bpm
5) 1m - 7:33(7:33/m) 140/146bpm
6) 1m - 8:21(8:21/m) 143/159bpm
7) 1m - 8:01(8:01/m) 140/160bpm
8) 1m - 7:57(7:57/m) 142/160bpm
9) 1m - 8:01(8:01/m) 141/162bpm
10) 1m - 7:42(7:42/m) 135/145bpm
11) 1m - 7:43(7:43/m) 138/144bpm
12) 0.07m - 31(7:40/m) 139/141bpm

7:59 9:54 6:59 7:45 7:33 8:21 8:01 7:57 8:01 7:42 7:43 31

Pace

21%

28%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:01	4:01	8:02	150 129-175	1206	182 170-208	10/14
1.00	7:59	3:58	7:56	132 127-135	1047	184 168-196	8/6
1.50	11:42	3:43	7:25	134 128-137	995	188 170-206	5/6
2.00	16:46	5:04	10:08	135 105-144	1368	192 178-226	3/4
2.50	20:43	3:57	7:54	139 131-142	1098	188 166-204	3/1
3.00	24:52	4:10	8:19	135 127-140	1124	188 168-202	5/3
3.50	28:29	3:37	7:13	139 136-143	1004	189 172-208	6/5
4.00	32:37	4:08	8:17	138 129-145	1142	188 150-206	11/8
4.50	36:20	3:43	7:26	140 138-146	1041	188 172-204	6/9
5.00	40:09	3:49	7:38	140 134-144	1069	189 174-204	4/3
5.50	44:05	3:55	7:51	144 131-159	1130	183 156-202	14/12
6.00	48:29	4:25	8:49	142 128-159	1253	180 158-204	19/16
6.50	52:48	4:19	8:38	144 125-160	1243	181 158-204	17/16
7.00	56:31	3:42	7:25	135 129-159	1001	185 162-234	3/13
7.50	1:00:37	4:06	8:12	143 132-158	1173	185 154-226	6/4
8.00	1:04:29	3:52	7:44	140 130-160	1084	183 160-224	6/6
8.50	1:08:21	3:52	7:44	139 124-162	1075	187 166-226	6/5
9.00	1:12:30	4:09	8:18	143 131-162	1186	183 152-228	4/4
9.50	1:16:22	3:52	7:44	135 126-145	1045	180 154-198	7/9
10.00	1:20:11	3:50	7:39	136 131-141	1041	188 172-214	7/5
10.50	1:24:01	3:50	7:40	140 136-144	1074	184 164-254	5/5
11.00	1:27:53	3:52	7:44	137 125-143	1060	183 166-198	3/4
11.07	1:28:26	33	8:09	139 137-141	1133	175 162-190	6/0

Heart

139/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 168m, Range 15m, Flat prediction 1:26:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

185 (254 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	185	11.1	1:28:26	7:59
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:14	4:58	60.01%	More
800m	3:13	6:28	52.60%	More
1km	4:15	6:51	52.10%	More
Mile	6:59	6:59	55.10%	More
5k	22:53	7:22	57.07%	More
5 miles	38:41	7:44	55.05%	More
10k	48:18	7:46	55.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:44	6:44	57.15
5km	22:22	7:12	58.38
5M	37:02	7:24	57.50
10km	46:38	7:30	57.13
10M	1:17:13	7:43	57.04
Half	1:42:48	7:51	56.27
20M	2:40:59	8:03	56.94
Mara	3:34:20	8:11	57.03

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