Wed 13th Nov 2019 at 7:00pm by SimonF

Run > Hill Work

Terrible
foggy
cold

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Time
1:25:17
Miles
7.16
Min/mi
11:55
Pacing
70%
WAVA
41.53
Stride(cm)
85
Cals
631
Cadence
159
BPM
118
%MHR
65.3
B/mi
1401
Surface
Fell

Notes & Comments

Otley Chevin Hill Work. 1 min on/2min off plus 20 min tempo.

Split Summary
===
1) 1m - 13:34(13:34/m) 122/138bpm 135cal 4.42/6.22mph
2) 1m - 16:22(16:22/m) 123/140bpm 148cal 3.67/6.59mph
3) 1m - 11:14(11:14/m) 115/129bpm 74cal 5.34/8.66mph
4) 1m - 11:30(11:30/m) 109/118bpm 55cal 5.22/8.04mph
5) 1m - 11:57(11:57/m) 112/130bpm 67cal 5.02/8.12mph
6) 1m - 9:36(9:36/m) 116/132bpm 63cal 6.25/7.03mph
7) 1m - 9:19(9:19/m) 124/137bpm 79cal 6.44/7.35mph
8) 0.16m - 1:45(11:06/m) 117/120bpm 10cal 5.4/5.72mph

13:34 16:22 11:14 11:30 11:57 9:36 9:19 1:45

Pin Map

0mi in 0

Pace

39%

23%

11%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:53	2:53	11:31	117 81-129	1348	167 164-172
0.50	5:47	2:54	11:37	122 111-127	1417	163 106-170
0.75	8:58	3:11	12:44	116 110-120	1477	163 160-168
1.00	13:34	4:36	18:24	128 114-138	2356	155 86-172
1.25	17:39	4:05	16:19	127 109-137	2073	149 88-168
1.50	22:50	5:11	20:43	128 115-140	2653	132 84-164
1.75	27:15	4:25	17:39	124 100-140	2190	134 80-164
2.00	29:57	2:42	10:48	109 102-114	1178	162 134-170
2.25	32:51	2:54	11:37	110 99-121	1278	152 102-184
2.50	35:16	2:25	9:41	118 111-129	1142	167 148-192
2.75	38:18	3:02	12:07	119 108-124	1442	157 106-184
3.00	41:10	2:52	11:28	111 106-116	1273	161 142-184
3.25	44:07	2:57	11:47	110 102-118	1296	161 148-186
3.50	46:58	2:51	11:25	109 103-116	1245	162 126-186
3.75	49:54	2:56	11:44	108 100-116	1267	163 110-186
4.00	52:41	2:47	11:07	107 102-114	1190	164 152-186
4.25	55:40	2:59	11:58	105 99-109	1256	161 140-184
4.50	58:43	3:03	12:11	110 103-119	1340	162 144-184
4.75	1:01:35	2:52	11:30	115 106-129	1322	160 150-236
5.00	1:04:37	3:02	12:08	116 105-129	1408	164 152-180
5.25	1:07:12	2:35	10:19	119 109-127	1227	166 152-172
5.50	1:09:45	2:33	10:14	119 108-132	1217	163 154-170
5.75	1:12:02	2:16	9:05	118 103-127	1072	166 164-170
6.00	1:14:13	2:11	8:45	107 103-110	936	166 164-170
6.25	1:16:18	2:05	8:19	116 108-125	965	171 166-176
6.50	1:18:28	2:10	8:41	127 118-136	1103	173 168-180
6.75	1:20:38	2:10	8:40	129 125-136	1117	171 162-180
7.00	1:23:32	2:54	11:36	122 118-128	1414	163 160-166
7.16	1:25:18	1:46	11:14	116 112-120	1302	164 160-168

Heart

118/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

159 (236 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.6	163	7	1:20:43	11:30
Walk	4.6	100	0.1	3:57	27:47
Still	0.7	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:12	41.34%	More
800m	4:09	8:21	47.86%	More
1km	5:12	8:22	49.83%	More
Mile	8:32	8:32	51.53%	More
5k	31:52	10:15	46.98%	More
5 miles	53:13	10:39	45.84%	More
10k	1:12:20	11:38	42.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:50	10:50	40.58
5km	35:33	11:27	42.10
5M	58:32	11:42	41.68
10km	1:13:31	11:50	41.46
10M	2:01:02	12:06	41.65
Half	2:40:38	12:16	41.22
20M	4:10:18	12:31	41.92
Mara	5:32:11	12:41	42.11

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