Tue 5th Jan 2021 at 9:00pm by Groundhog

Run > Hill Work

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Time
29:14
Miles
3.16
Min/mi
9:15
Pacing
87%
WAVA
52.58
Stride(cm)
102
Cals
385
Cadence
170
BPM
151
%MHR
80.5
B/mi
1392
Asc(m)
156
Hillscore
13
Surface
Road

Notes & Comments

Mickle Hill parkrun :-)

Hilly road and lots of steps up and down the 5 ways of Mickle Hill plus a good measure of Scotland Hill.

This is my run saver if I don't get out till late. Very close to home and a good workout, definitely not slacking. ;-)

Split Summary
===
1) 1m - 9:18(9:18/m) 140/161bpm 114cal 6.45/7.24mph
2) 1m - 9:15(9:15/m) 155/173bpm 127cal 6.49/7.58mph
3) 1m - 9:07(9:07/m) 155/169bpm 123cal 6.59/7.72mph
4) 0.16m - 1:34(10:06/m) 157/168bpm 21cal 5.94/7.39mph

9:18 9:15 9:07 1:34

Pace

21%

39%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:19	122 104-137	1137	167 120-174	5/1
0.25	2:26	1:16	10:10	135 129-138	1372	162 136-184	1/19
0.38	3:33	1:07	8:54	127 121-136	1130	174 172-176	2/6
0.50	4:38	1:05	8:41	143 137-148	1242	175 172-180	4/6
0.63	5:46	1:08	9:03	144 137-158	1304	175 172-178	6/1
0.75	7:16	1:30	12:02	158 155-161	1902	166 152-174	19/0
0.88	8:18	1:01	8:12	153 148-159	1254	172 170-172	1/2
1.00	9:19	1:02	8:12	140 133-148	1149	172 172-172	0/12
1.13	10:19	1:00	7:58	140 135-145	1115	173 170-176	1/4
1.25	11:28	1:09	9:08	153 149-162	1398	174 172-176	10/0
1.38	12:40	1:13	9:44	166 161-171	1615	172 168-174	3/11
1.50	13:45	1:04	8:35	147 142-160	1262	169 166-172	3/6
1.63	14:59	1:14	9:56	160 145-173	1589	169 164-172	16/4
1.75	16:07	1:07	8:59	155 144-169	1393	170 168-172	4/14
1.88	17:30	1:23	11:04	160 154-167	1770	164 154-172	17/1
2.00	18:34	1:04	8:33	159 155-163	1360	170 168-170	1/2
2.13	19:50	1:17	10:13	153 146-157	1563	168 150-180	1/11
2.25	20:56	1:05	8:41	142 140-144	1234	170 166-174	0/14
2.38	22:12	1:16	10:09	154 146-162	1563	171 170-172	13/0
2.50	23:23	1:11	9:29	160 154-169	1518	171 170-172	6/4
2.63	24:35	1:12	9:35	164 159-169	1572	171 168-172	11/0
2.75	25:41	1:07	8:53	162 158-165	1439	170 166-172	2/2
2.88	26:39	58	7:41	154 149-161	1184	171 170-172	0/9
3.00	27:41	1:02	8:12	146 144-149	1198	171 170-172	0/7
3.13	28:58	1:17	10:15	158 146-167	1619	170 166-172	16/4
3.15	29:15	17	9:48	155 154-157	1518	164 162-168	1/0

Heart

151/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 156m, Range 29m, Flat prediction 27:30

Elevation Graph

Biggest Climbs (m)	Min/mi
28 6.9%	10:27
23 8.1%	10:45
19 4.0%	9:25
16 14.1%	10:06
15 3.3%	9:17
15 11.4%	10:44
See your biggest climbs

Cadence

170 (184 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	170	3.1	28:43	9:13
Walk	1.8	138	0	32	13:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:55	43.11%	More
800m	4:10	8:22	48.18%	More
1km	5:21	8:37	48.80%	More
Mile	8:50	8:50	50.13%	More
5k	28:44	9:15	52.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:29	7:29	59.22
5km	28:39	9:13	52.67
5M	50:20	10:04	48.88
10km	1:05:06	10:29	47.23
10M	1:54:23	11:26	44.46
Half	2:37:28	12:01	42.43
20M	4:19:54	13:00	40.73
Mara	5:57:49	13:39	39.45

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