Thu 23rd May 2019 at 5:00am by Rrunner

Run > Hill Work

Amazing
warm

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Time
26:22
Miles
3.52
Min/mi
7:29
Pacing
84%
WAVA
58.30
Stride(cm)
134
Cals
389
Cadence
161
BPM
165
%MHR
89.2
B/mi
1236
Asc(m)
183
Hillscore
18
Surface
Road

Notes & Comments

Kenyan hill session completed as threshold run for week 2 of Project Joker. Aimed for about 8/10 effort all the way round.

Good hard session, wasn't sure what would give up first: the cardio or my legs!

Split Summary
===
1) 1.11km - 5:14(4:41/km) 159/168bpm 74cal 12.79/15.79kmph
2) 1.13km - 5:21(4:45/km) 165/176bpm 79cal 12.62/15.25kmph
3) 1.13km - 5:18(4:40/km) 168/171bpm 79cal 12.86/14.81kmph
4) 1.14km - 5:19(4:40/km) 168/171bpm 80cal 12.85/14.34kmph
5) 1.14km - 5:10(4:31/km) 167/172bpm 77cal 13.26/15.35kmph

5:14 5:21 5:18 5:19 5:10

Pace

32%

25%

30%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	50	50	6:39	150 137-160	998	167 122-176	4/0
0.25	1:51	1:01	8:11	158 154-161	1293	163 158-166	14/0
0.38	3:03	1:12	9:38	162 156-168	1560	160 158-162	16/0
0.50	3:53	50	6:37	162 160-164	1071	161 158-162	0/10
0.63	4:44	51	6:50	163 161-164	1113	160 156-162	0/15
0.75	5:34	50	6:40	164 159-168	1093	162 160-166	1/7
0.88	6:34	1:00	7:58	162 160-166	1290	161 158-166	9/1
1.00	7:41	1:07	8:55	163 160-165	1453	158 156-160	14/0
1.13	8:48	1:08	9:00	164 162-165	1476	160 158-164	9/0
1.25	9:37	49	6:31	172 167-176	1122	158 156-162	0/15
1.38	10:26	49	6:32	168 167-169	1098	160 158-162	0/15
1.50	11:20	53	7:07	167 164-168	1189	161 158-164	1/2
1.63	12:19	59	7:55	168 165-170	1331	159 156-162	15/0
1.75	13:31	1:11	9:32	167 166-168	1591	159 156-162	14/0
1.88	14:21	50	6:41	169 166-171	1131	160 158-162	2/8
2.00	15:13	52	6:57	169 167-171	1173	159 156-164	0/13
2.13	16:04	51	6:49	168 166-170	1146	160 158-162	0/12
2.25	16:57	53	7:06	167 162-170	1184	160 158-162	5/0
2.38	18:04	1:07	8:56	167 165-169	1491	158 156-160	15/0
2.50	19:13	1:08	9:08	167 166-169	1525	160 158-162	13/0
2.63	19:59	47	6:15	169 167-171	1056	160 158-164	0/14
2.75	20:50	50	6:41	168 167-169	1123	159 156-162	0/14
2.88	21:40	50	6:41	169 166-172	1128	161 160-164	0/6
3.00	22:36	56	7:29	169 166-171	1266	160 158-160	11/0
3.13	23:45	1:10	9:17	168 166-172	1559	159 156-162	16/0
3.25	24:43	58	7:42	166 164-168	1279	160 158-162	5/1
3.38	25:32	49	6:31	166 165-167	1083	160 156-162	0/16
3.50	26:18	46	6:07	166 163-167	1015	162 160-166	0/13
3.51	26:23	5	5:46	167 167-167	963	162 162-162	0/1

Heart

165/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 183m, Range 37m, Flat prediction 25:06

Elevation Graph

Biggest Climbs (m)	Min/mi
37 7.9%	7:44
36 5.2%	7:37
36 5.3%	7:59
36 5.9%	7:36
36 5.6%	8:02
See your biggest climbs

Cadence

161 (176 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	160	3.5	26:23	7:30
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:08	50.53%	More
800m	3:21	6:44	52.92%	More
1km	4:25	7:07	52.40%	More
Mile	7:04	7:04	56.35%	More
5k	23:03	7:25	58.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	58.26
5km	23:04	7:25	58.66
5M	38:26	7:41	57.16
10km	48:32	7:49	56.45
10M	1:20:52	8:05	55.92
Half	1:48:04	8:15	54.91
20M	2:50:12	8:31	55.24
Mara	3:47:25	8:41	55.13

Bespoke Fields

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Volume (kg)
TE
RPE	8