Thu 12th Sep 2019 at 5:00pm by McGettingThere

Run > Hill Work

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Time
1:12:35
Miles
5.70
Min/mi
12:44
Pacing
48%
WAVA
36.86
Stride(cm)
73
Cals
789
Cadence
173
BPM
151
%MHR
84.7
B/mi
1920
Asc(m)
437
Hillscore
36
Surface
Road

Notes & Comments

HIll work with James and Hugh, on Trunce hill
30,60,90,120 with jog down recoveries
Still got stomach issues

Split Summary
===
1) 1m - 9:12(9:12/m) 143/190bpm 103cal 6.53/11.98mph
2) 0.23m - 4:09(18:06/m) 141/162bpm 41cal 3.32/9.23mph
3) 0.01m - 10(14:22/m) 125/135bpm 1cal 4.18/7.72mph
4) 0.07m - 1:00(15:26/m) 148/156bpm 11cal 3.89/5.34mph
5) 0.1m - 1:01(10:06/m) 149/154bpm 11cal 5.95/8.06mph
6) 0.11m - 1:28(13:41/m) 149/152bpm 16cal 4.39/5.59mph
7) 0.13m - 1:30(11:48/m) 151/155bpm 17cal 5.08/8.35mph
8) 0.14m - 2:20(16:59/m) 146/157bpm 25cal 3.53/5.99mph
9) 0.18m - 2:01(11:20/m) 152/163bpm 22cal 5.29/9.04mph
10) 0.19m - 3:06(16:18/m) 154/158bpm 34cal 3.68/5.51mph
11) 0.06m - 31(9:04/m) 148/155bpm 5cal 6.62/9.23mph
12) 0.06m - 1:06(17:34/m) 158/161bpm 13cal 3.42/7.64mph
13) 0.1m - 1:01(10:22/m) 156/160bpm 12cal 5.79/9.06mph
14) 0.1m - 1:30(14:25/m) 158/169bpm 17cal 4.16/6.1mph
15) 0.13m - 1:31(11:11/m) 164/168bpm 19cal 5.36/8.27mph
16) 0.15m - 2:50(19:20/m) 159/167bpm 35cal 3.1/5.97mph
17) 0.17m - 2:01(11:45/m) 157/172bpm 23cal 5.11/9.08mph
18) 0.18m - 3:41(20:35/m) 161/172bpm 45cal 2.91/6.07mph
19) 0.06m - 31(9:03/m) 147/171bpm 4cal 6.63/9.73mph
20) 0.07m - 1:18(19:43/m) 160/168bpm 16cal 3.04/7.97mph
21) 0.1m - 1:01(10:22/m) 164/171bpm 12cal 5.78/7.68mph
22) 0.1m - 1:45(16:59/m) 165/174bpm 22cal 3.53/5.2mph
23) 0.13m - 1:31(11:46/m) 164/168bpm 19cal 5.1/7.74mph
24) 0.15m - 5:30(36:22/m) 132/174bpm 31cal 1.65/4.51mph
25) 0.24m - 2:31(10:28/m) 155/169bpm 26cal 5.74/9.81mph
26) 0.87m - 8:48(10:08/m) 157/170bpm 101cal 5.92/7.2mph
27) 0.89m - 9:33(10:44/m) 155/165bpm 108cal 5.59/6.85mph

9:12 4:09 10 1:00 1:01 1:28 1:30 2:20 2:01 3:06 31 1:06 1:01 1:30 1:31 2:50 2:01 3:41 31 1:18 1:01 1:45 1:31 5:30 2:31 8:48 9:33

Pace

50%

20%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:31	2:31 +4	10:03	120 87-140	1206	180 120-196	9/9
0.50	4:48	2:17	9:08	143 132-154	1305	186 176-198	4/14
0.75	7:02	2:14	8:57	161 140-190	1441	182 170-190	2/18
1.00	9:16	2:14	8:56	155 146-165	1385	177 154-218	10/25
1.25	14:04	4:48 +14	19:13	138 94-161	2652	169 102-190	8/23
1.50	17:06	3:02	12:09	148 140-154	1799	167 152-194	31/25
1.75	20:33	3:27	13:48	149 138-156	2056	167 114-186	30/27
2.00	24:42	4:09 +52	16:36	150 125-163	2490	171 114-192	42/10
2.25	28:14	3:32	14:08	152 136-160	2148	172 154-192	12/44
2.50	31:35	3:20	13:22	158 148-168	2111	173 154-190	22/27
2.75	35:39	4:04	16:15	159 141-167	2584	161 106-188	29/30
3.00	39:18	3:40	14:39	160 135-172	2344	169 112-190	42/15
3.25	43:18	4:00	16:00	158 135-171	2528	168 120-196	13/36
3.50	46:43	3:25	13:39	163 154-173	2225	173 112-192	35/22
3.75	53:17	6:34	26:17	136 103-174	3575	152 108-196	23/32
4.00	56:55	3:37	14:30	155 122-169	2246	162 110-184	34/1
4.25	59:12	2:17	9:07	156 122-168	1422	186 172-194	1/10
4.50	1:01:29	2:17	9:09	161 158-165	1473	188 178-192	1/11
4.75	1:03:41	2:12	8:47	161 147-166	1415	190 186-192	3/18
5.00	1:06:27	2:46	11:05	157 147-165	1740	181 164-194	34/2
5.25	1:09:16	2:49	11:18	155 148-162	1750	179 168-186	18/2
5.50	1:11:49	2:33	10:12	155 151-159	1580	186 178-192	15/4
5.70	1:13:46	1:57	9:46	153 150-155	1493	184 178-188	4/9

Heart

151/190max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 437m, Range 72m, Flat prediction 1:16:34

Elevation Graph

Biggest Climbs (m)	Min/mi
55 4.0%	9:41
45 15.0%	15:57
42 27.8%	11:47
42 23.5%	17:20
32 28.8%	18:00
31 10.7%	12:12
See your biggest climbs

Cadence

173 (218 max) Stride Length: 73cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.1	178	5.4	1:02:37	11:45
Walk	10.9	118	0.3	8:07	27:44
Still	2.8	-	-	2:06	-
Pause	1.2	-	-	56	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:05	40.54%	More
800m	4:20	8:43	43.96%	More
1km	5:27	8:46	45.57%	More
Mile	9:04	9:04	46.65%	More
5k	41:06	13:14	34.99%	More
5 miles	1:06:23	13:17	35.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:48	9:48	43.13
5km	36:07	11:37	39.82
5M	1:02:26	12:29	37.48
10km	1:20:09	12:54	36.45
10M	2:18:34	13:51	34.84
Half	3:09:02	14:26	33.53
20M	5:07:33	15:23	32.65
Mara	6:59:34	16:01	31.91

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