Wed 16th Oct 2019 at 4:00pm by RFJ

Run > Hill Work

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Time
41:12
Miles
4.31
Min/mi
9:34
Pacing
92%
WAVA
50.08
Stride(cm)
96
Cals
706
Cadence
175
BPM
150
%MHR
88
B/mi
1438
Asc(m)
143
Hillscore
9
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:41(9:41/m) 143/153bpm 706cal
2) 1m - 9:37(9:37/m) 149/155bpm
3) 1m - 10:04(10:04/m) 152/165bpm
4) 1m - 9:04(9:04/m) 156/168bpm
5) 0.31m - 2:46(9:00/m) 156/159bpm

2 long and 3 short easy hills

9:41 9:37 10:04 9:04 2:46

Pace

22%

58%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:32	121 86-141	1154	174 90-178	1/1
0.25	2:25	1:14	9:51	142 141-144	1400	173 170-178	1/3
0.38	3:39	1:13	9:46	145 142-150	1417	173 172-178	1/2
0.50	4:50	1:11	9:31	149 144-152	1419	175 174-178	4/0
0.63	6:01	1:11	9:29	148 146-150	1404	172 170-174	1/2
0.75	7:12	1:11	9:24	145 141-147	1363	174 170-178	2/3
0.88	8:24	1:12	9:39	144 141-148	1390	175 172-178	6/1
1.00	9:40	1:16	10:07	151 147-153	1527	174 174-178	9/5
1.13	11:01	1:21	10:49	153 150-155	1655	174 170-178	10/0
1.25	12:13	1:12	9:35	153 152-155	1467	174 170-178	3/1
1.38	13:22	1:09	9:12	152 150-154	1398	172 170-178	2/4
1.50	14:32	1:10	9:16	149 145-154	1381	174 170-178	3/1
1.63	15:45	1:13	9:47	151 145-155	1478	171 162-172	1/5
1.75	16:55	1:09	9:16	140 137-144	1297	173 170-178	5/9
1.88	18:01	1:06	8:49	142 141-144	1251	174 170-178	1/11
2.00	19:17	1:16	10:10	148 144-152	1505	176 170-182	4/2
2.13	20:44	1:27	11:36	156 150-162	1809	175 170-184	16/1
2.25	21:51	1:07	8:59	150 140-161	1348	171 166-178	0/15
2.38	23:10	1:19	10:32	149 141-160	1569	177 174-184	12/0
2.50	24:24	1:14	9:53	153 141-161	1512	171 166-178	2/14
2.63	25:40	1:16	10:06	150 143-159	1515	178 174-184	11/2
2.75	26:55	1:15	10:01	160 149-165	1602	172 166-180	4/14
2.88	28:04	1:09	9:12	145 142-148	1333	177 170-184	1/4
3.00	29:21	1:17	10:16	155 148-162	1592	180 174-184	9/0
3.13	30:32	1:11	9:27	165 162-168	1559	178 174-180	7/0
3.25	31:43	1:10	9:24	157 154-161	1475	178 174-184	3/5
3.38	32:49	1:07	8:55	160 157-161	1427	179 174-184	3/3
3.50	33:56	1:07	8:55	157 155-161	1400	179 174-184	3/4
3.63	35:03	1:07	8:55	154 146-158	1373	177 174-184	1/8
3.75	36:09	1:06	8:46	145 142-148	1272	177 174-178	0/7
3.88	37:15	1:06	8:46	152 149-155	1334	178 174-182	2/2
4.00	38:24	1:10	9:17	156 154-156	1449	178 174-184	1/1
4.13	39:38	1:14	9:49	157 155-158	1541	178 174-180	2/1
4.25	40:41	1:03	8:22	156 154-158	1306	180 174-184	3/4
4.30	41:10	29	8:54	158 157-159	1406	180 176-180	0/1

Heart

150/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 143m, Range 24m, Flat prediction 40:30

Elevation Graph

Biggest Climbs (m)	Min/mi
18 3.9%	9:50
16 10.0%	9:50
15 8.8%	10:32
14 5.6%	10:05
14 3.7%	10:16
13 5.1%	9:55
See your biggest climbs

Cadence

175 (184 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	175	4.3	41:07	9:34
Walk	0.1	112	0	2	8:39
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:45	38.23%	More
800m	4:22	8:47	44.78%	More
1km	5:28	8:48	46.61%	More
Mile	8:57	8:57	48.35%	More
5k	29:26	9:28	50.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:45	8:45	49.45
5km	29:07	9:22	50.58
5M	48:13	9:39	49.75
10km	1:00:43	9:46	49.35
10M	1:40:33	10:03	49.26
Half	2:13:52	10:13	48.59
20M	3:29:38	10:29	49.16
Mara	4:39:06	10:39	49.24

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