Wed 15th Jul 2020 at 7:00am by AngeM

Run > Hill Work

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Time
50:38
Miles
5.02
Min/mi
10:05
Pacing
58%
WAVA
53.37
Stride(cm)
84
Cals
448
Cadence
190
BPM
139
%MHR
81.1
B/mi
1399
Asc(m)
152
Hillscore
9
Surface
Road

Notes & Comments

AWP 1 min hills...on my fav, so pretty hill.
w/u - 60 sec hill "sprints" x 10 - w/d. Sprints in inverted commas as it felt sprinty but the pace on the reps seemed not so, Haha!

Split Summary
===
1) 1m - 8:39(8:39/m) 132/142bpm 81cal
2) 0.69m - 5:44(8:19/m) 136/151bpm 53cal
3) 0.11m - 1:01(9:14/m) 121/157bpm 7cal
4) 0.15m - 1:55(12:47/m) 137/159bpm 17cal
5) 0.12m - 1:02(8:54/m) 145/161bpm 10cal
6) 0.14m - 1:56(13:46/m) 137/162bpm 16cal
7) 0.11m - 1:01(9:05/m) 142/158bpm 9cal
8) 0.15m - 2:02(13:34/m) 136/159bpm 17cal
9) 0.11m - 1:01(9:14/m) 145/161bpm 9cal
10) 0.13m - 1:57(14:28/m) 138/162bpm 16cal
11) 0.11m - 1:01(9:35/m) 145/161bpm 10cal
12) 0.15m - 2:06(14:14/m) 140/161bpm 18cal
13) 0.11m - 1:02(9:18/m) 145/159bpm 9cal
14) 0.14m - 1:57(13:38/m) 140/159bpm 16cal
15) 0.11m - 1:01(8:58/m) 145/159bpm 9cal
16) 0.16m - 2:12(13:46/m) 139/160bpm 18cal
17) 0.11m - 1:02(9:22/m) 144/158bpm 9cal
18) 0.16m - 2:11(14:00/m) 138/159bpm 17cal
19) 0.11m - 1:02(9:01/m) 146/160bpm 9cal
20) 0.15m - 2:09(13:50/m) 139/160bpm 18cal
21) 0.1m - 1:01(9:48/m) 146/161bpm 9cal
22) 0.89m - 7:36(8:34/m) 144/160bpm 71cal

8:39 5:44 1:01 1:55 1:02 1:56 1:01 2:02 1:01 1:57 1:01 2:06 1:02 1:57 1:01 2:12 1:02 2:11 1:02 2:09 1:01 7:36

Pin Map

0mi in 0

Pace

31%

16%

30%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:10	2:10	8:42	123 104-132	1070	199 124-248	2/6
0.50	4:17	2:06	8:25	132 129-136	1112	200 196-204	4/5
0.75	6:29	2:12	8:48	136 134-138	1198	200 196-204	4/4
1.00	8:39	2:10	8:38	138 133-141	1192	203 198-206	5/2
1.25	12:15	3:36 +1:34	14:26	132 94-148	1905	202 100-214	5/4
1.50	14:33	2:18 +11	9:11	144 128-151	1323	203 102-212	7/1
1.75	17:12	2:39 +31	10:36	121 96-144	1283	200 102-222	5/13
2.00	20:01	2:49	11:18	137 116-159	1548	190 104-224	9/11
2.25	23:00	2:58	11:54	140 122-162	1665	188 80-220	9/11
2.50	25:58	2:58	11:53	139 120-159	1651	176 100-222	9/11
2.75	29:00	3:02	12:07	140 122-162	1697	189 86-222	11/11
3.00	32:03	3:03	12:13	142 124-161	1734	177 90-222	10/11
3.25	34:59	2:56	11:45	142 126-159	1669	184 84-222	10/11
3.50	37:58	2:59	11:54	143 126-159	1702	169 102-222	9/11
3.75	40:58	3:01	12:02	141 123-159	1698	176 96-220	10/12
4.00	43:57	2:59	11:56	142 123-160	1694	182 92-222	10/11
4.25	47:43	3:46 +1:33	15:02	136 106-161	2046	211 192-220	13/2
4.50	49:51	2:08 +7	8:30	145 143-148	1234	208 204-210	1/8
4.75	51:59	2:08 +4	8:34	148 145-151	1267	206 188-210	4/4
5.00	54:26	2:27	9:48	145 131-153	1422	188 104-216	5/1
5.02	54:38	12	9:13	155 155-155	1428	216 216-216	0/0

Heart

139/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 152m, Range 15m, Flat prediction 49:06

Elevation Graph

Biggest Climbs (m)	Min/mi
13 5.3%	13:56
11 6.1%	14:20
11 4.3%	8:55
11 5.7%	9:38
11 5.2%	9:30
11 4.7%	10:52
See your biggest climbs

Cadence

190 (248 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.1	203	4.8	43:39	9:50
Walk	12.9	105	0.2	7:31	32:00
Still	0.1	-	-	2	-
Pause	5.9	-	-	3:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:41	50.73%	More
800m	4:04	8:12	51.96%	More
1km	5:10	8:18	53.52%	More
Mile	8:37	8:37	54.71%	More
5k	33:29	10:47	49.23%	More
5 miles	54:25	10:53	49.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:09	9:09	51.57
5km	30:27	9:48	54.14
5M	50:25	10:05	53.37
10km	1:03:29	10:13	53.06
10M	1:45:07	10:31	52.79
Half	2:19:57	10:41	51.79
20M	3:39:10	10:58	52.03
Mara	4:51:48	11:08	51.75

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