Thu 5th Sep 2019 at 7:00pm by Hills of Death (HOD)

Run > Hill Work

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Time
40:34
Miles
4.30
Min/mi
9:26
Pacing
47%
WAVA
49.88
Stride(cm)
101
Cals
393
Cadence
168
BPM
123
%MHR
66.8
B/mi
1160
Asc(m)
92
Hillscore
8
Surface
Road

Notes & Comments

10m easy 2 x long hill reps (recovery jog) 10 m easy

9:39 9:06 9:15 9:41 2:53

Pace

16%

65%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:29	99 77-118	939	166 120-174	0/3
0.25	2:24	1:13	9:43	115 106-122	1118	172 168-174	0/2
0.38	3:34	1:10	9:23	117 112-121	1097	173 170-174	0/5
0.50	4:58	1:23 +9	11:05	114 112-120	1264	169 126-178	5/1
0.63	6:11	1:14	9:49	124 120-128	1218	175 174-176	3/0
0.75	7:24	1:13	9:41	132 126-135	1279	175 174-176	4/0
0.88	8:38	1:14	9:49	133 129-137	1305	174 172-176	3/0
1.00	9:48	1:11	9:25	133 129-137	1251	174 172-176	2/0
1.13	10:58	1:10	9:19	131 126-135	1221	173 170-174	1/1
1.25	12:07	1:09	9:15	130 126-132	1202	172 170-174	0/0
1.38	13:14	1:07	8:52	128 124-132	1136	169 168-170	0/7
1.50	14:21	1:08	9:01	119 116-121	1072	168 166-170	0/14
1.63	16:59	2:38 +1:27	21:02	112 80-120	2355	165 120-178	1/2
1.75	18:17	1:18 +12	10:23	113 90-128	1173	168 116-178	2/5
1.88	20:17	2:00 +51	15:58	113 99-123	1804	168 106-176	0/1
2.00	21:25	1:08	9:04	135 121-142	1225	172 166-176	7/0
2.13	22:37	1:13	9:41	143 141-148	1384	168 164-170	13/0
2.25	24:43	2:06 +57	16:46	134 117-148	2247	167 162-170	3/3
2.38	25:59	1:15	10:04	129 118-150	1298	164 162-166	0/12
2.50	27:13	1:14	9:54	118 115-127	1169	163 160-164	0/8
2.63	29:51	2:39 +1:34	21:08	103 85-118	2177	169 120-176	3/1
2.75	30:53	1:01	8:10	122 117-129	996	170 168-174	1/3
2.88	32:00	1:07	8:56	133 116-150	1188	172 168-174	10/0
3.00	33:10	1:11	9:27	143 122-152	1352	171 168-174	11/0
3.13	36:39	3:28 +2:25	27:44	121 95-153	3356	163 120-172	3/0
3.25	37:58	1:20	10:38	124 117-130	1319	167 164-170	0/1
3.38	39:12	1:13	9:47	127 121-134	1243	169 166-170	0/1
3.50	40:23	1:11	9:32	124 122-125	1182	169 166-172	0/2
3.63	41:36	1:12	9:40	124 121-127	1198	168 164-170	0/3
3.75	42:48	1:12	9:39	114 96-126	1100	169 166-170	0/5
3.88	44:26	1:38 +24	13:05	119 112-127	1556	165 120-172	0/5
4.00	45:40	1:13	9:47	108 88-124	1057	169 168-172	3/0
4.13	46:53	1:14	9:49	133 113-139	1305	169 166-170	3/0
4.25	48:02	1:09	9:15	135 132-137	1249	171 168-172	4/0
4.30	48:33	31	10:18	134 133-135	1381	168 166-172	1/0

Heart

123/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 92m, Range 26m, Flat prediction 33:30

Elevation Graph

Biggest Climbs (m)	Min/mi
26 5.5%	17:38
26 4.7%	12:26
18 1.1%	9:39
11 1.8%	9:42
See your biggest climbs

Cadence

168 (178 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.0	170	4.3	39:53	9:55
Walk	12.0	117	0	6:09	4:26:51
Pause	4.9	-	-	2:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:08	40.58%	More
800m	4:20	8:43	44.36%	More
1km	5:39	9:06	44.29%	More
Mile	9:22	9:22	45.47%	More
5k	36:25	11:43	39.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:10	8:10	52.16
5km	28:23	9:08	51.06
5M	47:53	9:35	49.27
10km	1:00:47	9:47	48.47
10M	1:42:32	10:15	47.49
Half	2:17:57	10:32	46.34
20M	3:39:36	10:59	46.13
Mara	4:55:27	11:17	45.71

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