Wed 30th Oct 2019 at 1:00pm by Alun

Run > Hill Work

breezy

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Time
43:53
Miles
5.66
Min/mi
7:45
Pacing
83%
WAVA
63.15
Stride(cm)
128
Cals
672
Cadence
162
BPM
147
%MHR
84.5
B/mi
1140
Asc(m)
207
Hillscore
10
Surface
Road

Notes & Comments

I missed training last night because of issues at work so did a session at lunch instead.

1 mile warm up, 8 x long hills (240m), 8 x short hills (90m) and 1 mile warm down.

Split Summary
===
1) 0.62m - 4:54(7:54/m) 132/165bpm 68cal
2) 0.47m - 3:30(7:30/m) 136/156bpm 51cal
3) 0.15m - 53(6:00/m) 139/152bpm 13cal
4) 0.15m - 1:18(8:32/m) 139/148bpm 19cal
5) 0.15m - 50(5:39/m) 145/158bpm 12cal
6) 0.16m - 1:22(8:44/m) 146/165bpm 21cal
7) 0.14m - 49(5:48/m) 140/148bpm 12cal
8) 0.15m - 1:25(9:07/m) 144/155bpm 21cal
9) 0.15m - 49(5:34/m) 142/147bpm 12cal
10) 0.16m - 1:25(8:45/m) 144/148bpm 21cal
11) 0.15m - 51(5:52/m) 151/167bpm 13cal
12) 0.17m - 1:30(9:08/m) 153/169bpm 25cal
13) 0.15m - 51(5:45/m) 148/166bpm 13cal
14) 0.16m - 1:31(9:28/m) 151/167bpm 24cal
15) 0.15m - 51(5:43/m) 153/167bpm 13cal
16) 0.16m - 1:32(9:46/m) 154/169bpm 25cal
17) 0.14m - 51(5:56/m) 152/169bpm 13cal
18) 0.15m - 1:30(10:04/m) 158/169bpm 26cal
19) 0.06m - 19(5:13/m) 147/151bpm 4cal
20) 0.08m - 41(8:51/m) 156/160bpm 11cal
21) 0.06m - 21(5:35/m) 156/158bpm 5cal
22) 0.07m - 41(9:33/m) 159/163bpm 11cal
23) 0.06m - 20(5:52/m) 158/166bpm 5cal
24) 0.07m - 43(9:40/m) 161/167bpm 12cal
25) 0.05m - 20(6:14/m) 158/160bpm 5cal
26) 0.07m - 43(9:36/m) 160/163bpm 12cal
27) 0.05m - 20(6:05/m) 155/159bpm 5cal
28) 0.08m - 41(9:12/m) 156/159bpm 11cal
29) 0.05m - 20(6:47/m) 157/158bpm 5cal
30) 0.08m - 43(9:11/m) 159/162bpm 12cal
31) 0.06m - 19(5:38/m) 158/161bpm 5cal
32) 0.08m - 44(9:23/m) 159/163bpm 12cal
33) 0.05m - 18(5:37/m) 160/161bpm 5cal
34) 0.08m - 44(9:29/m) 162/166bpm 12cal
35) 0.62m - 5:09(8:17/m) 146/162bpm 80cal
36) 0.47m - 3:45(7:58/m) 147/149bpm 58cal

4:54 3:30 53 1:18 50 1:22 49 1:25 49 1:25 51 1:30 51 1:31 51 1:32 51 1:30 19 41 21 41 20 43 20 43 20 41 20 43 19 44 18 44 5:09 3:45

Pin Map

0mi in 0

Pace

11%

14%

31%

24%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:03	2:03	8:13	114 74-137	936	156 154-160	9/3
0.50	4:00	1:56	7:46	140 131-155	1087	160 156-164	3/5
0.75	5:53	1:53	7:33	144 131-165	1088	160 156-162	4/4
1.00	7:43	1:50	7:19	137 127-148	1002	159 156-160	4/9
1.25	9:27	1:45	6:58	139 128-152	969	175 144-194	13/8
1.50	11:12	1:45	7:00	140 132-152	981	167 146-192	9/13
1.75	13:08	1:56	7:42	147 132-165	1133	160 142-192	9/13
2.00	15:07	1:59	7:54	143 133-154	1131	159 140-190	8/13
2.25	16:51	1:44	6:57	144 134-147	1001	174 142-194	13/7
2.50	18:43	1:53	7:30	153 134-168	1148	166 140-186	13/7
2.75	20:25	1:41	6:46	146 131-166	987	169 148-192	12/10
3.00	22:26	2:01	8:06	149 133-167	1207	161 140-190	7/14
3.25	24:32	2:05	8:21	154 134-169	1287	161 138-190	8/14
3.50	26:35	2:04	8:16	158 142-169	1305	165 136-190	11/8
3.75	28:27	1:51	7:25	154 145-163	1143	164 140-194	13/11
4.00	30:27	2:01	8:02	159 153-167	1278	163 138-192	12/11
4.25	32:27	2:00	7:58	156 147-161	1243	165 140-192	12/11
4.50	34:22	1:55	7:41	159 153-163	1220	168 140-200	12/12
4.75	36:37	2:15	9:00	153 145-166	1376	149 140-156	9/6
5.00	38:40	2:03	8:13	146 140-149	1198	152 148-156	6/5
5.25	40:39	1:59	7:55	145 141-148	1148	155 152-156	6/3
5.50	42:33	1:55	7:38	146 145-149	1115	158 154-160	4/3
5.66	43:54	1:21	8:38	146 141-149	1261	156 150-160	2/5

Heart

147/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 207m, Range 17m, Flat prediction 45:22

Elevation Graph

Biggest Climbs (m)	Min/mi
13 5.6%	6:46
13 4.4%	8:21
13 4.6%	5:56
12 4.6%	6:23
12 5.0%	7:42
12 6.0%	6:35
See your biggest climbs

Cadence

162 (200 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	21.8	187	1.6	9:34	5:49
Walk	78.2	151	4	34:20	8:34

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	52.23%	More
800m	3:23	6:48	58.82%	More
1km	4:19	6:57	59.90%	More
Mile	7:08	7:08	61.64%	More
5k	23:05	7:26	64.82%	More
5 miles	38:30	7:42	63.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	63.71
5km	23:08	7:27	64.70
5M	38:26	7:41	63.48
10km	48:29	7:48	62.87
10M	1:20:35	8:04	62.56
Half	1:47:31	8:12	61.58
20M	2:48:56	8:27	62.11
Mara	3:45:24	8:36	62.07

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