Thu 9th Jan 2020 at 6:00pm by K5 Gus

Run > Hill Work

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Time
22:57
Miles
2.41
Min/mi
9:31
Pacing
82%
WAVA
50.80
Stride(cm)
98
Cals
275
Cadence
173
BPM
157
%MHR
83.2
B/mi
1490
Asc(m)
171
Hillscore
17
Surface
Road

Notes & Comments

Club run - 8 * hill reps

1:19, 1:20, 1:19, 1:20, 1:19, 1:20, 1:22, 1:18 nice and consistent

Split Summary
===
1) 0.15m - 1:19(8:39/m) 159/176bpm 15cal 6.93/7.81mph
2) 0.16m - 1:45(10:42/m) 148/176bpm 20cal 5.61/6.85mph
3) 0.16m - 1:20(8:28/m) 163/178bpm 17cal 7.08/8.64mph
4) 0.16m - 1:48(11:04/m) 148/178bpm 21cal 5.42/7.12mph
5) 0.16m - 1:19(8:21/m) 162/179bpm 17cal 7.18/8.16mph
6) 0.16m - 1:52(11:27/m) 147/181bpm 21cal 5.24/7.33mph
7) 0.16m - 1:20(8:34/m) 163/179bpm 17cal 7/8.77mph
8) 0.16m - 1:48(10:57/m) 150/179bpm 20cal 5.48/7.06mph
9) 0.16m - 1:19(8:27/m) 165/180bpm 17cal 7.1/8.14mph
10) 0.16m - 1:37(9:54/m) 156/181bpm 20cal 6.06/6.99mph
11) 0.16m - 1:20(8:25/m) 165/181bpm 17cal 7.13/7.49mph
12) 0.17m - 1:38(9:51/m) 156/181bpm 20cal 6.09/7.41mph
13) 0.16m - 1:22(8:34/m) 165/181bpm 17cal 7.01/8.01mph
14) 0.17m - 1:50(11:04/m) 150/181bpm 20cal 5.42/7.62mph
15) 0.16m - 1:18(8:16/m) 165/180bpm 16cal 7.27/7.89mph
16) 0m - 1(4:48/m) 180/180bpm 12.5/7.43mph

1:19 1:45 1:20 1:48 1:19 1:52 1:20 1:48 1:19 1:37 1:20 1:38 1:22 1:50 1:18 1

Pin Map

0mi in 0

Pace

41%

21%

15%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:36	157 107-175	1351	187 158-198	16/0
0.25	2:24	1:20	10:38	159 137-176	1691	161 112-184	5/11
0.38	3:38	1:14	9:52	141 126-168	1390	178 166-192	7/9
0.50	4:48	1:09	9:15	173 166-178	1599	176 126-188	14/3
0.63	6:03	1:16	10:05	142 126-165	1433	166 158-168	0/15
0.75	7:09	1:05	8:42	153 127-175	1332	183 142-192	14/2
0.88	8:34	1:25	11:22	164 136-181	1864	161 120-188	7/10
1.00	9:48	1:14	9:55	135 125-158	1338	170 144-188	5/11
1.13	10:55	1:07	8:53	173 159-179	1537	178 114-188	15/0
1.25	12:13	1:18	10:25	149 132-177	1553	161 122-172	0/15
1.38	13:21	1:08	9:05	152 129-175	1380	182 136-196	12/4
1.50	14:33	1:12	9:38	174 157-181	1677	167 106-188	8/7
1.63	15:43	1:09	9:14	143 134-156	1320	170 150-190	3/13
1.75	16:43	1:00	8:02	171 151-180	1373	188 186-190	16/0
1.88	18:00	1:17	10:18	162 141-181	1667	161 100-190	1/14
2.00	19:09	1:09	9:15	150 134-174	1387	182 156-194	10/7
2.13	20:35	1:26	11:28	170 144-181	1949	159 92-190	11/5
2.25	21:40	1:04	8:35	137 132-143	1176	173 168-198	0/16
2.38	22:40	1:00	8:03	164 137-179	1320	189 186-194	15/0
2.41	22:56	16	8:06	180 178-180	1458	187 170-190	5/0

Heart

157/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 171m, Range 22m, Flat prediction 25:18

Elevation Graph

Biggest Climbs (m)	Min/mi
22 7.3%	8:27
22 7.9%	9:06
21 7.8%	8:52
21 7.8%	9:12
21 7.3%	8:19
21 7.6%	8:43
See your biggest climbs

Cadence

173 (198 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.6	178	2.3	20:19	9:01
Walk	10.9	127	0.2	2:30	16:15
Still	0.5	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:10	42.00%	More
800m	4:26	8:55	45.58%	More
1km	5:33	8:57	47.38%	More
Mile	9:15	9:15	48.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:35	8:35	52.05
5km	30:29	9:49	49.91
5M	51:53	10:23	47.84
10km	1:06:09	10:39	46.89
10M	1:52:34	11:15	45.59
Half	2:32:14	11:37	44.29
20M	4:04:16	12:13	43.74
Mara	5:30:18	12:36	43.13

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