Thu 4th Apr 2019 at 6:00pm by RFJ

Run > Hill Work

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Time
34:23
Miles
3.51
Min/mi
9:48
Pacing
72%
WAVA
48.22
Stride(cm)
95
Cals
537
Cadence
173
BPM
144
%MHR
84.3
B/mi
1413
Asc(m)
72
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:28(9:28/m) 131/167bpm 537cal
2) 1m - 10:20(10:20/m) 147/167bpm
3) 1m - 10:15(10:15/m) 146/165bpm
4) 0.51m - 4:20(8:27/m) 159/163bpm

club hill work

9:28 10:20 10:15 4:20

Pace

28%

17%

38%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:04	1:04	8:31	111 95-120	946	181 92-188	0/1
0.25	2:10	1:06	8:50	119 116-121	1050	180 180-184	2/0
0.38	3:14	1:04	8:31	124 120-126	1056	180 180-184	3/0
0.50	4:21	1:07	8:56	125 123-126	1116	180 180-184	1/0
0.63	5:23	1:02	8:14	130 125-135	1070	178 174-180	1/0
0.75	6:42	1:19	10:32	134 131-137	1411	174 164-178	1/0
0.88	7:55	1:13	9:46	139 132-148	1358	177 162-202	1/3
1.00	9:17	1:22	10:54	158 147-167	1723	162 114-202	1/1
1.13	10:45	1:28	11:46	139 135-149	1636	160 110-178	1/2
1.25	11:47	1:02	8:17	146 141-152	1210	178 174-184	2/1
1.38	13:39	1:52	14:56	143 126-156	2135	178 152-208	7/1
1.50	14:50	1:11	9:24	138 126-159	1297	172 156-210	4/3
1.63	16:03	1:13	9:45	153 148-161	1491	171 152-196	6/4
1.75	17:15	1:12	9:39	150 140-161	1448	173 154-200	6/3
1.88	18:39	1:24	11:11	155 135-167	1732	167 156-202	2/7
2.00	19:56	1:18	10:21	152 135-165	1572	172 150-196	8/4
2.13	21:10	1:14	9:49	140 128-161	1375	172 156-202	3/4
2.25	22:42	1:31	12:11	157 135-165	1914	167 150-202	3/7
2.38	23:56	1:14	9:56	150 139-156	1489	168 156-198	4/4
2.50	25:17	1:21	10:44	143 131-159	1536	172 152-202	4/3
2.63	26:56	1:40	13:19	132 121-142	1758	159 106-210	4/5
2.75	28:08	1:11	9:32	134 122-145	1277	174 162-178	0/6
2.88	29:18	1:10	9:22	152 146-157	1424	178 178-178	2/0
3.00	30:25	1:07	8:54	159 157-161	1416	179 174-184	1/2
3.13	31:30	1:05	8:40	160 159-161	1387	179 176-184	0/1
3.25	32:33	1:03	8:25	161 159-163	1356	180 180-182	0/1
3.38	33:41	1:08	9:03	160 158-162	1449	180 180-180	0/1
3.50	34:42	1:01	8:05	158 157-160	1277	180 180-184	0/2
3.58	35:18	37	7:42	160 159-161	1231	179 174-182	0/2

Heart

144/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 72m, Range 22m, Flat prediction 34:23

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (210 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.9	174	3.5	34:14	9:40
Walk	3.0	125	0	1:03	25:35
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:05	41.13%	More
800m	4:12	8:27	46.12%	More
1km	5:18	8:31	47.73%	More
Mile	9:10	9:10	46.84%	More
5k	31:12	10:03	46.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:05	9:05	47.26
5km	30:13	9:44	48.35
5M	50:02	10:00	47.55
10km	1:02:59	10:08	47.17
10M	1:44:19	10:26	47.08
Half	2:18:53	10:36	46.43
20M	3:37:29	10:52	46.98
Mara	4:49:33	11:03	47.05

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