Mon 14th Sep 2020 at 7:00pm by Steve Shaughnessy

Run > Hill Work

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Time
38:57
Miles
4.81
Min/mi
8:06
Pacing
77%
WAVA
66.42
Stride(cm)
122
Cals
451
Cadence
163
BPM
139
%MHR
81.3
B/mi
1125
Asc(m)
213
Hillscore
20
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:00(8:00/m) 132/151bpm 90cal
2) 1m - 7:41(7:41/m) 139/154bpm 91cal
3) 1m - 7:55(7:55/m) 144/157bpm 96cal
4) 1m - 7:53(7:53/m) 139/161bpm 85cal
5) 0.81m - 7:28(9:14/m) 146/161bpm 89cal

8:00 7:41 7:55 7:53 7:28

Pace

20%

41%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:55	1:55	7:39	107 71-121	818	164 160-172	4/21
0.50	4:05	2:10	8:40	143 124-149	1241	165 154-174	15/1
0.75	5:54	1:49	7:17	130 121-142	947	163 158-170	13/22
1.00	7:59	2:05	8:19	146 137-151	1214	164 152-170	8/2
1.25	9:49	1:50	7:20	137 126-146	1005	164 158-170	19/20
1.50	12:23	2:34 +36	10:16	143 133-154	1467	165 160-172	3/1
1.75	14:18	1:55	7:40	137 135-139	1049	160 156-164	6/2
2.00	16:17	1:59	7:57	138 134-141	1098	159 154-164	1/4
2.25	18:10	1:53 +3	7:33	132 129-136	996	162 144-168	1/21
2.50	20:17	2:07	8:28	149 135-154	1262	164 154-168	18/1
2.75	22:12	1:54	7:38	140 131-150	1068	163 158-170	13/20
3.00	24:14	2:02	8:09	152 143-157	1239	163 152-170	7/2
3.25	26:14	2:00	8:00	142 131-153	1136	163 152-172	18/19
3.50	29:04	2:50 +52	11:20	143 125-161	1620	164 158-170	2/1
3.75	31:04	2:01	8:02	138 135-142	1109	158 154-160	4/3
4.00	33:07	2:03 +8	8:11	133 125-140	1088	160 152-166	0/31
4.25	35:28	2:21	9:24	144 125-156	1354	164 154-172	23/14
4.50	37:52	2:24	9:36	145 131-155	1391	165 154-172	21/10
4.75	40:01	2:09	8:37	145 129-156	1250	164 154-174	12/19
4.81	40:36	35	9:41	159 157-160	1539	166 158-170	11/0

Heart

139/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 213m, Range 40m, Flat prediction 33:58

Elevation Graph

Biggest Climbs (m)	Min/mi
25 3.5%	9:10
25 10.8%	9:30
24 2.9%	9:51
23 10.3%	10:06
22 5.7%	8:21
21 9.4%	9:56
See your biggest climbs

Cadence

163 (174 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.6	164	3.9	31:09	8:27
Walk	18.5	156	0.9	7:49	8:24
Still	0.1	-	-	2	-
Pause	3.8	-	-	1:36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	52.71%	More
800m	3:47	7:36	57.39%	More
1km	4:40	7:30	60.75%	More
Mile	7:48	7:48	61.88%	More
5k	24:57	8:02	65.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	65.60
5km	24:30	7:53	67.10
5M	40:35	8:07	66.32
10km	51:07	8:14	65.91
10M	1:24:41	8:28	65.95
Half	1:52:47	8:37	65.12
20M	2:56:42	8:50	65.86
Mara	3:55:19	8:59	65.95

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