Thu 7th Jan 2021 at 12:00pm by Tiggers mate Roo

Run > Hill Work

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Time
1:14:34
Miles
6.02
Min/mi
12:23
Pacing
41.5%
WAVA
54.06
Stride(cm)
76
Cadence
170
BPM
131
%MHR
79.2
B/mi
1618
Asc(m)
256
Hillscore
19
Surface
Road

Notes & Comments

Kenyan hills in Cofton Park, 4x10mins
Worked v well

Split Summary
===
1) 0.99m - 14:21(14:28/m) 105/167bpm 83/89rpm 4.15/5.59mph
2) 0.98m - 10:43(10:55/m) 134/169bpm 87/89rpm 5.5/6.84mph
3) 1.06m - 11:54(11:14/m) 134/169bpm 86/89rpm 5.34/6.84mph
4) 0.21m - 2:57(14:10/m) 129/142bpm 82/87rpm 4.23/6.03mph
5) 0.94m - 11:39(12:24/m) 145/154bpm 86/89rpm 4.84/6.4mph
6) 0.29m - 4:42(16:29/m) 122/147bpm 82/89rpm 3.64/5.59mph
7) 1.29m - 14:24(11:09/m) 147/154bpm 88/91rpm 5.38/6.28mph
8) 0.11m - 2:13(19:43/m) 122/152bpm 73/87rpm 3.04/5.9mph
9) 1.03m - 12:24(12:03/m) 141/153bpm 86/91rpm 4.98/6.46mph
10) 1m - 12:53(12:54/m) 123/141bpm 86/89rpm 4.65/5.53mph

14:21 10:43 11:54 2:57 11:39 4:42 14:24 2:13 12:24 12:53

Pace

64%

18%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	4:07	4:07	16:28	110 72-127	1812	160 78-168	19/6
0.50	7:39	3:32	14:06	101 81-129	1424	167 160-172	8/11
0.75	11:26	3:47	15:09	83 81-86	1258	167 112-178	4/8
1.00	15:09	3:43	14:54	159 98-167	2368	165 88-178	7/9
1.25	17:51	2:41	10:45	98 98-98	1053	174 170-178	8/12
1.50	20:38	2:48	11:10	141 98-169	1575	175 170-178	12/8
1.75	23:23	2:44	10:58	143 120-151	1568	175 172-178	11/3
2.00	27:04	3:42	14:47	137 105-152	2026	168 48-178	7/8
2.25	31:06	4:02	16:08	137 113-151	2211	169 86-178	17/12
2.50	34:10	3:03	12:14	147 135-154	1797	171 164-178	15/14
2.75	37:13	3:03	12:13	149 142-154	1820	171 164-178	15/14
3.00	42:27	5:14	20:54	131 107-153	2738	168 88-178	9/6
3.25	46:37	4:11	16:43	129 102-145	2157	171 86-180	9/9
3.50	49:25	2:48	11:11	146 142-149	1633	177 174-182	11/7
3.75	52:14	2:49	11:16	150 148-153	1690	176 172-178	10/8
4.00	57:33	5:18	21:13	146 110-154	3098	163 44-178	6/11
4.25	1:03:15	5:42	22:49	126 109-137	2874	166 56-180	23/5
4.50	1:06:20	3:05	12:20	140 130-150	1727	173 160-178	14/14
4.75	1:09:11	2:52	11:27	141 131-150	1614	174 166-178	9/20
5.00	1:12:38	3:27	13:47	148 133-153	2040	172 50-178	16/5
5.25	1:16:20	3:42	14:47	123 114-133	1819	170 128-178	1/20
5.50	1:21:19	4:59	19:56	128 104-141	2551	172 86-178	12/7
5.75	1:24:19	3:00	12:01	117 108-126	1406	174 164-178	3/20
6.00	1:27:35	3:15	13:02	124 117-131	1616	173 170-178	7/6
6.02	1:27:52	17	14:26	128 127-129	1848	174 172-174	0/0

Heart

131/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 256m, Range 44m, Flat prediction 1:06:25

Elevation Graph

Biggest Climbs (m)	Min/mi
24 5.2%	18:30
23 7.4%	27:45
23 9.7%	17:17
21 7.7%	13:20
20 7.3%	13:25
15 7.1%	12:27
See your biggest climbs

Cadence

170 (182 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.5	171	6	1:16:51	12:54
Walk	10.4	97	0.1	9:08	2:19:42
Still	2.1	-	-	1:52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:17	44.78%	More
800m	5:14	10:32	53.32%	More
1km	6:38	10:41	53.86%	More
Mile	11:39	11:39	49.65%	More
5k	41:52	13:29	48.29%	More
5 miles	1:11:55	14:23	46.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:01	10:01	57.78
5km	35:35	11:27	56.83
5M	1:00:35	12:07	54.78
10km	1:17:15	12:26	53.94
10M	2:11:32	13:09	52.54
Half	2:57:55	13:35	50.92
20M	4:45:36	14:17	50.36
Mara	6:26:17	14:45	49.60

Bespoke Fields

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Stride length
NP
Stokes per length, session average