Thu 1st Aug 2019 at 7:00am by Richard-M

Run > Hill Work

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Time
56:35
Miles
5.44
Min/mi
10:24
Pacing
33.6%
WAVA
45.12
Stride(cm)
96
Cals
616
Cadence
162
BPM
134
%MHR
79
B/mi
1397
Asc(m)
405
Hillscore
35
Surface
Road

Notes & Comments

Run: Madeira Hill work - Pica da Cruz - Humid - HILLY!
Oh my quads...

Could not do planned route due it being a military base,,,,

Split Summary
===
1) 1km - 6:02(6:02/km) 121/138bpm 63cal 9.95/12kmph
2) 1km - 6:06(6:06/km) 132/141bpm 73cal 9.82/12.1kmph
3) 1km - 7:41(7:41/km) 137/152bpm 93cal 7.81/12.16kmph
4) 1km - 6:52(6:52/km) 146/153bpm 92cal 8.73/11.35kmph
5) 1km - 5:35(5:35/km) 132/150bpm 56cal 10.76/13.31kmph
6) 1km - 6:08(6:08/km) 141/157bpm 70cal 9.77/14.18kmph
7) 1km - 6:14(6:14/km) 130/142bpm 56cal 9.62/12.29kmph
8) 1km - 7:03(7:03/km) 127/139bpm 57cal 8.52/12.06kmph
9) 0.76km - 4:54(6:29/km) 141/155bpm 56cal 9.26/13.74kmph

6:02 6:06 7:41 6:52 5:35 6:08 6:14 7:03 4:54

Pin Map

0mi in 0

Pace

51%

16%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	6:11	6:11 +3:50	24:46	109 70-126	2699	168 156-196	9/13
0.50	8:51	2:39	10:38	129 119-138	1371	159 108-166	17/21
0.75	11:04	2:13 +2	8:54	129 120-137	1147	164 156-168	2/11
1.00	13:35	2:31	10:03	133 122-141	1337	165 164-168	28/2
1.25	16:04	2:29	9:54	134 129-140	1327	161 106-168	9/5
1.50	18:30	2:26	9:46	137 127-145	1337	164 80-170	23/3
1.75	23:01	4:31 +28	18:03	138 123-152	2491	141 84-172	55/4
2.00	26:29	3:28	13:53	142 129-153	1973	141 90-176	55/4
2.25	28:44	2:15	8:58	148 142-152	1327	168 164-172	20/0
2.50	31:06	2:23	9:30	146 142-150	1388	169 166-174	26/7
2.75	34:46	3:40 +1:09	14:38	129 99-149	1888	157 96-172	24/22
3.00	36:40	1:55	7:38	131 118-138	1001	166 162-172	5/27
3.25	39:27	2:46	11:05	148 137-156	1641	167 164-172	28/4
3.50	42:21	2:54 +28	11:36	147 125-157	1704	170 156-184	25/29
3.75	44:29	2:08	8:32	125 114-131	1068	176 128-196	2/25
4.00	47:04	2:35	10:20	130 116-137	1344	170 114-206	0/47
4.25	49:25	2:21	9:26	132 112-142	1244	169 92-190	2/23
4.50	52:06	2:41	10:43	126 113-138	1350	161 122-194	0/43
4.75	55:41	3:35 +12	14:20	125 107-137	1791	157 132-178	3/53
5.00	58:13	2:32	10:09	133 114-139	1350	161 114-170	6/18
5.25	1:01:04	2:51	11:23	137 123-154	1559	159 106-166	34/15
5.44	1:03:27	2:23 +44	12:29	150 122-155	1872	166 162-168	18/21

Heart

134/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 405m, Range 232m, Flat prediction 50:35

Elevation Graph

Biggest Climbs (m)	Min/mi
150 11.8%	12:56
38 20.0%	12:16
33 14.1%	10:32
30 12.2%	19:20
24 4.8%	9:46
23 15.3%	9:29
See your biggest climbs

Cadence

162 (206 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.3	167	5.1	49:10	10:48
Walk	11.1	115	0.4	7:39	20:45
Still	1.4	-	-	59	-
Pause	8.2	-	-	5:39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:33	43.37%	More
800m	4:06	8:15	46.40%	More
1km	5:35	8:58	44.53%	More
Mile	9:26	9:26	44.83%	More
5k	32:43	10:32	43.96%	More
5 miles	54:08	10:50	43.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:39	8:39	48.86
5km	30:25	9:47	47.28
5M	51:32	10:18	45.41
10km	1:05:34	10:33	44.56
10M	1:51:06	11:07	43.46
Half	2:29:52	11:26	42.29
20M	3:59:32	11:59	41.92
Mara	5:23:06	12:20	41.44

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