Thu 3rd Oct 2019 at 6:00am by Richard-M

Run > Hill Work

cold

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Time
1:16:44
Miles
9.39
Min/mi
8:10
Pacing
57%
WAVA
59.37
Stride(cm)
117
Cals
894
Cadence
169
BPM
135
%MHR
79.7
B/mi
1107
Asc(m)
286
Hillscore
22
Surface
Road

Notes & Comments

Run: Chilly Hill sesh - maybe last full one b4 Abingdon?
Cold - bit slow getting started - must be the extra layers
Managed a better tempo effort on the way back

Split Summary
===
1) 1km - 5:40(5:40/km) 134/145bpm 74cal 10.6/11.66kmph
2) 1km - 5:17(5:17/km) 131/143bpm 65cal 11.35/12.73kmph
3) 1km - 5:10(5:10/km) 143/149bpm 73cal 11.61/12.43kmph
4) 1km - 5:25(5:25/km) 136/149bpm 69cal 11.08/12.77kmph
5) 1km - 5:28(5:28/km) 138/149bpm 70cal 10.98/12.39kmph
6) 1km - 5:10(5:10/km) 125/135bpm 48cal 11.62/14.18kmph
7) 0.38km - 1:53(5:00/km) 109/121bpm 8cal 12/13.5kmph
8) 0.31km - 1:35(5:02/km) 117/125bpm 10cal 11.93/12.07kmph
9) 0.01km - 4(7:13/km) 109/119bpm 8.31/12.07kmph
10) 0.32km - 1:33(4:54/km) 112/120bpm 7cal 12.25/12.37kmph
11) 0.31km - 1:39(5:16/km) 117/122bpm 12cal 11.38/12.36kmph
12) 0.32km - 1:33(4:52/km) 126/134bpm 14cal 12.34/12.61kmph
13) 0.31km - 1:40(5:18/km) 129/136bpm 16cal 11.32/12.45kmph
14) 0.31km - 1:32(4:53/km) 119/126bpm 10cal 12.28/12.82kmph
15) 1km - 5:02(5:02/km) 126/142bpm 47cal 11.92/13.28kmph
16) 1km - 5:18(5:18/km) 153/159bpm 78cal 11.32/13.47kmph
17) 0.73km - 3:46(5:11/km) 142/154bpm 49cal 11.59/13.54kmph
18) 1km - 4:50(4:50/km) 131/140bpm 48cal 12.41/13.18kmph
19) 1km - 4:39(4:39/km) 146/149bpm 64cal 12.92/13.4kmph
20) 1km - 4:29(4:29/km) 150/155bpm 64cal 13.37/14.31kmph
21) 1km - 4:36(4:36/km) 148/156bpm 62cal 13.05/14.34kmph
22) 0.11km - 28(4:12/km) 151/151bpm 6cal 14.3/14.24kmph

5:40 5:17 5:10 5:25 5:28 5:10 1:53 1:35 4 1:33 1:39 1:33 1:40 1:32 5:02 5:18 3:46 4:50 4:39 4:29 4:36 28

Pin Map

0mi in 0

Pace

17%

11%

42%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:45	4:45 +6	9:31	133 109-145	1265	164 100-170	11/10
1.00	8:51	4:06	8:12	130 118-143	1065	166 164-172	5/4
1.50	13:20	4:29 +6	8:57	137 126-146	1227	166 144-170	5/5
2.00	17:19	3:59	7:58	145 131-149	1156	165 162-170	6/4
2.50	22:11	4:53 +21	9:45	135 117-144	1317	168 162-176	31/2
3.00	26:56	4:44 +12	9:28	139 126-149	1316	166 162-172	30/5
3.50	32:05	5:09 +1:06	10:19	128 107-135	1319	170 164-182	15/25
4.00	38:47	6:42 +2:30	13:24	115 87-131	1542	173 162-182	26/23
4.50	44:37	5:50 +1:48	11:40	116 88-125	1353	173 164-182	22/28
5.00	51:41	7:04 +2:57	14:08	125 104-136	1767	175 164-184	21/32
5.50	56:21	4:40 +40	9:21	123 111-133	1149	170 162-182	19/31
6.00	1:00:29	4:08	8:16	140 125-154	1157	169 164-174	27/22
6.50	1:04:59	4:30 +11	9:00	154 140-159	1387	168 160-170	30/3
7.00	1:08:53	3:54	7:47	136 129-143	1059	167 162-188	4/31
7.50	1:13:01	4:08 +11	8:17	132 128-144	1092	167 162-172	3/30
8.00	1:16:47	3:46	7:32	146 142-149	1099	168 164-172	4/6
8.50	1:20:28	3:41	7:21	148 142-153	1088	170 164-178	5/5
9.00	1:24:02	3:35	7:09	154 148-156	1101	170 162-176	3/4
9.39	1:27:18	3:16 +24	8:24	143 131-153	1201	167 132-174	10/11

Heart

135/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 286m, Range 64m, Flat prediction 1:08:01

Elevation Graph

Biggest Climbs (m)	Min/mi
59 3.7%	9:14
56 4.4%	8:27
22 7.5%	13:29
22 6.0%	12:02
21 6.4%	13:17
21 6.3%	12:30
See your biggest climbs

Cadence

169 (188 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	168	9.4	1:16:28	9:16
Walk	0.2	124	0	14	20:34
Still	0.2	-	-	9	-
Pause	10.7	-	-	10:27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:51	48.19%	More
800m	3:27	6:57	55.56%	More
1km	4:20	6:58	57.79%	More
Mile	7:10	7:10	59.42%	More
5k	24:17	7:49	59.67%	More
5 miles	43:35	8:43	54.14%	More
10k	59:01	9:30	49.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:25	6:25	66.38
5km	22:31	7:15	64.37
5M	38:10	7:38	61.82
10km	48:33	7:49	60.68
10M	1:22:17	8:14	59.18
Half	1:50:59	8:28	57.60
20M	2:57:23	8:52	57.10
Mara	3:59:16	9:08	56.45

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