Mon 21st Dec 2020 at 7:00pm by snogard

Run > Hill Work

Good
drizzle
warm

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Time
44:19
Miles
2.80
Min/mi
15:50
Pacing
39%
WAVA
37.89
Stride(cm)
65
Cals
324
Cadence
157
BPM
140
%MHR
73.9
B/mi
2212
Asc(m)
142
Hillscore
4
Surface
Road

Notes & Comments

3 comments

Didn't start the watch for the 1st mile. This session is called the 12 hills of Christmas, each set increases by 1 hill until it gets to 12. Never made it past the 5th set.

Split Summary
===
1) 0.21m - 6:24(30:54/m) 106/133bpm 28cal 1.94/6.66mph
2) 1m - 12:46(12:46/m) 143/155bpm 112cal 4.7/6.43mph
3) 1m - 16:45(16:45/m) 140/157bpm 127cal 3.58/6.45mph
4) 0.59m - 8:25(14:18/m) 138/151bpm 57cal 4.2/8.22mph

6:24 12:46 16:45 8:25

	Corrah That’s a tough one!
	Autumnleaves Oof!
	ferret Ouch, that’s a great elevation graph

Pace

60%

11%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:26	1:26	11:31	128 117-133	1475	153 122-168	1/8
0.25	6:42	5:15	42:02	109 91-133	4581	153 112-178	5/7
0.38	8:25	1:43	13:45	138 132-144	1898	161 122-168	8/8
0.50	9:50	1:25	11:19	145 140-150	1642	166 160-170	7/8
0.63	11:48	1:58	15:43	138 124-149	2170	168 162-172	7/8
0.75	13:13	1:25	11:23	149 145-153	1697	169 164-172	7/8
0.88	14:39	1:26	11:31	150 146-154	1727	167 162-170	7/8
1.00	16:44	2:05	16:38	141 129-150	2344	166 122-172	7/6
1.13	18:08	1:24	11:15	150 147-154	1688	166 156-170	8/8
1.25	19:33	1:25	11:17	152 148-155	1716	167 164-170	8/8
1.38	20:57	1:24	11:09	152 148-155	1695	165 158-170	8/7
1.50	23:25	2:29	19:48	138 121-148	2733	163 126-170	7/7
1.63	24:57	1:32	12:13	147 143-151	1795	159 130-166	8/8
1.75	26:46	1:49	14:36	145 137-150	2117	163 156-168	7/7
1.88	30:19	3:32	28:18	127 117-142	3593	160 122-164	1/1
2.00	31:44	1:26	11:25	150 143-157	1712	166 164-168	8/0
2.13	34:52	3:08	25:06	146 123-157	3664	122 106-166	14/1
2.25	36:24	1:31	12:11	147 139-150	1792	162 122-170	8/0
2.38	38:25	2:01	16:11	134 131-143	2168	127 122-134	6/0
2.50	40:27	2:02	16:15	132 123-145	2144	149 122-166	3/2
2.63	41:54	1:27	11:34	147 143-151	1700	156 122-166	0/0
2.75	43:25	1:31	12:12	146 138-149	1781	156 110-168	1/0
2.79	44:19	54	19:59	127 119-138	2538	117 112-122	0/0

Heart

140/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 142m, Range 38m, Flat prediction 42:35

Elevation Graph

Biggest Climbs (m)	Min/mi
38 2.3%	16:50
See your biggest climbs

Cadence

157 (178 max) Stride Length: 65cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.6	166	2.4	33:30	13:42
Walk	23.3	118	0.3	10:18	29:36
Still	1.2	-	-	31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:37	10:33	40.93%	More
800m	6:09	12:22	40.33%	More
1km	7:39	12:19	41.88%	More
Mile	12:31	12:31	42.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	14:17	14:17	37.52
5km	49:41	15:59	37.69
5M	1:23:52	16:46	36.56
10km	1:46:30	17:08	36.10
10M	2:59:46	17:59	35.38
Half	4:01:56	18:28	34.41
20M	6:25:19	19:16	34.18
Mara	8:38:35	19:48	33.75

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