Wed 29th Jul 2020 at 4:00pm by AngeM

Run > Hill Work

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Time
39:24
Miles
4.04
Min/mi
9:45
Pacing
0%
WAVA
54.76
Stride(cm)
82
Cals
381
Cadence
202
BPM
145
%MHR
85
B/mi
1417
Asc(m)
178
Hillscore
5
Surface
Road

Notes & Comments

AWP Kenyan Hills..still live..still not lone but with the lovely Stephen! :0)
wu - Border Hill Loop of 5 mins Kenyans - 2 min recovery x 4 - w/d. Actually enjoyable in a weird sort of way! :0) Looking at the lap times, defo really unfit though...

Split Summary
===
1) 0.71m - 6:05(8:38/m) 129/147bpm 55cal
2) 0.63m - 5:00(7:54/m) 147/163bpm 51cal
3) 0.05m - 2:00(36:37/m) 125/161bpm 13cal
4) 0.63m - 5:00(7:54/m) 155/172bpm 53cal
5) 0.03m - 2:00(58:28/m) 133/167bpm 15cal
6) 0.64m - 5:00(7:50/m) 159/171bpm 54cal
7) 0.03m - 2:00(1:09:54/m) 137/167bpm 14cal
8) 0.63m - 5:00(7:59/m) 156/175bpm 53cal
9) 0.05m - 2:00(40:37/m) 147/174bpm 18cal
10) 0.64m - 5:19(8:17/m) 151/163bpm 55cal

6:05 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:19

Pin Map

0mi in 0

Pace

23%

19%

34%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:11	109 78-137	1002	199 194-206	4/0
0.25	2:11	1:02	8:19	131 128-136	1089	197 192-202	1/7
0.38	3:45	1:33 +29	12:27	116 105-131	1443	202 196-208	1/3
0.50	4:49	1:04	8:32	138 134-142	1178	201 196-204	1/1
0.63	5:52	1:03	8:25	143 141-146	1203	200 198-202	2/2
0.75	11:59	6:07 +5:23	48:55	112 77-147	5479	209 196-226	2/1
0.88	13:16	1:18	10:22	132 96-154	1369	218 206-240	8/4
1.00	14:25	1:09	9:12	155 152-158	1427	206 206-208	18/5
1.13	15:23	57	7:40	155 153-158	1188	204 198-210	0/12
1.25	16:19	56	7:26	155 151-160	1152	210 198-216	6/4
1.38	17:44	1:25	11:22	153 132-162	1739	155 106-206	2/9
1.50	19:43	1:59	15:54	119 98-152	1892	206 112-224	5/1
1.63	20:48	1:05	8:40	158 152-161	1368	205 196-208	16/8
1.75	21:55	1:06	8:52	163 161-165	1445	205 186-214	5/9
1.88	22:49	54	7:15	168 165-172	1217	205 202-214	0/11
2.00	23:48	59	7:51	166 163-170	1304	209 198-218	8/4
2.13	26:27	2:39	21:12	136 106-167	2882	163 88-226	1/5
2.25	27:25	58	7:42	153 130-165	1178	212 208-220	10/8
2.38	28:33	1:09	9:10	166 164-167	1521	208 204-214	17/7
2.50	29:27	54	7:13	167 163-169	1204	207 204-210	0/14
2.63	30:25	57	7:37	166 164-167	1266	212 198-218	10/3
2.75	33:07	2:42	21:36	147 113-168	3176	199 102-226	0/5
2.88	34:08	1:01	8:09	137 117-148	1116	215 204-224	9/5
3.00	35:13	1:06	8:45	157 150-166	1375	207 206-210	18/6
3.13	36:16	1:03	8:22	162 159-166	1355	208 204-214	0/12
3.25	37:09	53	7:05	167 165-172	1184	213 206-218	5/3
3.38	38:41	1:32	12:15	166 150-174	2033	188 92-214	3/9
3.50	45:24	6:43 +4:58	53:42	132 111-152	7088	203 110-214	3/0
3.63	47:02	1:38 +11	13:05	154 149-158	2016	205 202-208	2/4
3.75	48:00	58	7:47	154 153-157	1197	208 198-216	1/3
3.88	49:23	1:23 +22	11:01	157 148-163	1730	213 198-218	4/1
4.00	50:51	1:28 +24	11:46	155 148-161	1825	200 76-216	6/1
4.04	51:14	23	8:26	161 160-162	1356	209 208-210	0/2

Heart

145/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 178m, Range 23m, Flat prediction 39:40

Elevation Graph

Biggest Climbs (m)	Min/mi
19 12.4%	8:40
18 18.0%	9:18
17 14.2%	8:14
See your biggest climbs

Cadence

202 (240 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.7	208	4	33:08	9:59
Walk	15.4	104	0.1	8:55	2:18:58
Still	4.5	-	-	2:36	-
Pause	11.4	-	-	6:35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	54.53%	More
800m	3:48	7:38	55.74%	More
1km	4:48	7:43	57.61%	More
Mile	9:20	9:20	50.55%	More
5k	35:48	11:31	46.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:58	8:58	52.62
5km	29:50	9:36	55.26
5M	49:23	9:53	54.48
10km	1:02:11	10:00	54.17
10M	1:42:59	10:18	53.89
Half	2:17:06	10:28	52.86
20M	3:34:42	10:44	53.11
Mara	4:45:51	10:55	52.83

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