Mon 23rd Dec 2019 at 5:00am by emmanicholls

Run > Hill Work

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Time
1:37:09
Miles
10.00
Min/mi
9:43
Pacing
91%
WAVA
52.21
Stride(cm)
100
Cals
787
Cadence
166
BPM
155
%MHR
90.9
B/mi
1510
Asc(m)
470
Hillscore
44
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:22(10:22/m) 126/137bpm 73cal 5.79/6.57mph
2) 1m - 9:38(9:38/m) 143/154bpm 80cal 6.23/7.64mph
3) 0.17m - 1:40(9:39/m) 146/149bpm 14cal 6.22/6.76mph
4) 0.42m - 4:00(9:32/m) 149/154bpm 36cal 6.29/6.95mph
5) 0.43m - 4:10(9:37/m) 150/155bpm 32cal 6.23/7.66mph
6) 0.41m - 4:00(9:48/m) 154/183bpm 37cal 6.12/7.01mph
7) 0.43m - 4:01(9:22/m) 177/188bpm 44cal 6.41/7.14mph
8) 0.41m - 4:00(9:47/m) 177/187bpm 45cal 6.13/6.57mph
9) 0.44m - 3:53(8:54/m) 177/191bpm 42cal 6.74/7.68mph
10) 0.4m - 4:00(9:54/m) 176/187bpm 43cal 6.06/6.95mph
11) 0.42m - 3:57(9:25/m) 172/187bpm 41cal 6.37/7.89mph
12) 0.39m - 4:00(10:11/m) 174/186bpm 42cal 5.89/6.47mph
13) 0.42m - 3:55(9:20/m) 164/188bpm 36cal 6.43/8.01mph
14) 0.4m - 4:00(10:02/m) 168/187bpm 38cal 5.97/6.85mph
15) 0.26m - 2:34(9:58/m) 188/196bpm 31cal 6.02/6.64mph
16) 1m - 9:24(9:24/m) 155/183bpm 64cal 6.38/6.82mph
17) 1m - 9:19(9:19/m) 139/151bpm 37cal 6.44/7.28mph
18) 1m - 10:16(10:16/m) 146/155bpm 52cal 5.85/6.97mph
19) 0m - 2(9:27/m) 143/143bpm 6.35/5.2mph

10:22 9:38 1:40 4:00 4:10 4:00 4:01 4:00 3:53 4:00 3:57 4:00 3:55 4:00 2:34 9:24 9:19 10:16 2

Pace

22%

40%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:18	5:18	10:37	119 73-131	1263	165 160-172	25/16
1.00	10:20	5:02	10:04	132 126-137	1329	164 158-168	21/12
1.50	15:15	4:55	9:50	142 131-151	1395	164 160-168	5/41
2.00	19:59	4:44	9:27	146 140-154	1380	167 162-170	6/12
2.50	24:46	4:47	9:35	148 144-153	1418	168 162-174	41/2
3.00	29:33	4:47	9:34	151 143-155	1444	160 152-172	17/48
3.50	34:35	5:02	10:03	160 148-186	1609	170 154-180	53/7
4.00	39:15	4:40	9:20	172 160-188	1606	164 156-180	14/49
4.50	43:54	4:39	9:18	184 176-191	1712	170 156-176	37/24
5.00	48:37	4:43	9:26	170 154-184	1603	172 168-184	34/29
5.50	53:19	4:42	9:23	174 158-187	1634	164 156-176	18/47
6.00	58:28	5:10	10:19	174 155-188	1795	168 154-180	51/9
6.50	1:03:13	4:45	9:30	157 135-176	1492	167 156-180	18/40
7.00	1:08:10	4:57	9:53	182 156-196	1800	167 100-178	44/1
7.50	1:13:00	4:50	9:41	164 147-182	1588	167 162-170	12/8
8.00	1:17:32	4:31	9:03	144 129-159	1303	168 164-174	0/26
8.50	1:22:11	4:39	9:18	134 123-149	1246	166 152-170	3/45
9.00	1:26:52	4:42	9:24	143 131-151	1343	167 160-172	7/8
9.50	1:32:20	5:28	10:55	149 142-154	1627	166 156-172	39/7
10.00	1:37:09	4:49	9:38	142 126-154	1367	167 164-172	12/27

Heart

155/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 470m, Range 81m, Flat prediction 1:35:02

Elevation Graph

Biggest Climbs (m)	Min/mi
76 6.4%	9:43
59 7.6%	9:46
54 8.7%	9:31
54 10.1%	9:49
53 9.0%	9:42
51 9.1%	9:59
See your biggest climbs

Cadence

166 (184 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	166	10	1:36:59	9:43
Walk	0.2	106	0	10	14:57

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:13	42.85%	More
800m	4:21	8:45	44.69%	More
1km	5:34	8:57	45.51%	More
Mile	9:04	9:04	47.78%	More
5k	29:19	9:26	51.63%	More
5 miles	47:35	9:31	51.85%	More
10k	59:15	9:32	52.12%	More
10 miles	1:37:09	9:43	52.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:12	8:12	52.83
5km	27:42	8:55	54.64
5M	46:09	9:14	53.47
10km	58:17	9:23	52.98
10M	1:37:09	9:43	52.22
Half	2:09:49	9:55	50.96
20M	3:24:28	10:13	50.77
Mara	4:33:14	10:26	50.23

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