Fri 8th Jan 2021 at 12:00pm by Autumnleaves

Run > Hill Work

icy
breezy
v cold

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Time
46:01
Miles
3.91
Min/mi
11:46
Pacing
75%
WAVA
47.41
Stride(cm)
83
Cals
382
Cadence
165
BPM
143
%MHR
77.1
B/mi
1680
Asc(m)
94
Hillscore
1
Surface
Road

Notes & Comments

6 comments

Hill reps - 8 x 1 minute hard uphill. Went back to my usual location so warm up and cool down were longer. Paces not bad.

Split Summary
===
1) 0.35m - 5:01(14:16/m) 143/168bpm 47cal 4.21/5.22mph
2) 0.64m - 6:31(10:09/m) 140/144bpm 60cal 5.92/6.45mph
3) 0.13m - 1:00(7:33/m) 150/157bpm 9cal 7.95/8.43mph
4) 0.15m - 2:00(13:42/m) 144/155bpm 19cal 4.38/8.16mph
5) 0.13m - 1:01(7:38/m) 149/159bpm 10cal 7.85/8.52mph
6) 0.15m - 2:01(13:29/m) 147/156bpm 19cal 4.45/8.33mph
7) 0.13m - 1:01(7:48/m) 147/160bpm 9cal 7.7/8.56mph
8) 0.15m - 2:00(13:32/m) 148/159bpm 19cal 4.43/8.5mph
9) 0.13m - 1:01(8:05/m) 144/157bpm 9cal 7.42/8.81mph
10) 0.14m - 2:01(13:59/m) 144/157bpm 18cal 4.29/8.12mph
11) 0.13m - 1:02(7:54/m) 146/158bpm 9cal 7.6/8.5mph
12) 0.14m - 2:00(13:56/m) 145/159bpm 18cal 4.31/8.37mph
13) 0.13m - 1:01(7:45/m) 147/160bpm 9cal 7.74/8.62mph
14) 0.15m - 2:00(13:49/m) 148/162bpm 19cal 4.34/8.52mph
15) 0.13m - 1:01(8:03/m) 148/155bpm 9cal 7.46/8.08mph
16) 0.14m - 2:00(14:09/m) 146/155bpm 18cal 4.24/8.08mph
17) 0.13m - 1:01(7:47/m) 147/159bpm 8cal 7.71/8.47mph
18) 0.1m - 2:01(21:08/m) 143/158bpm 17cal 2.84/8.47mph
19) 0.76m - 10:17(13:31/m) 131/150bpm 56cal 4.44/5.11mph

5:01 6:31 1:00 2:00 1:01 2:01 1:01 2:00 1:01 2:01 1:02 2:00 1:01 2:00 1:01 2:00 1:01 2:01 10:17

	LindsD waits for notes
	northernslowcoach Good stuff
	LindsD Well done
	Autumnleaves I don't think you'd recognise what I run up as a hill!!
	snogard 😀
	Corrah Fantastic work, well done xx

Pace

67%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:49	1:49	14:33	147 124-166	2138	155 118-166	0/5
0.25	3:56	2:07 +25	16:59	155 150-160	2633	163 158-172	1/4
0.38	5:40	1:44	13:52	130 121-150	1802	161 158-164	8/0
0.50	6:59	1:18	10:27	138 134-142	1442	166 164-168	4/1
0.63	8:14	1:15	9:58	141 140-142	1406	167 166-168	6/3
0.75	9:25	1:12	9:34	142 139-144	1359	168 166-170	1/4
0.88	10:39	1:14	9:50	142 139-143	1396	169 168-174	2/3
1.00	12:05	1:25	11:24	140 137-142	1596	166 118-198	1/4
1.13	12:57	53	7:02	153 144-157	1075	194 190-198	4/1
1.25	14:40	1:43	13:41	144 137-154	1970	150 118-190	2/4
1.38	15:47	1:07	8:57	146 134-157	1306	188 160-198	3/2
1.50	17:15	1:28	11:46	151 142-159	1776	161 118-192	2/2
1.63	18:38	1:22	10:58	142 135-153	1558	182 158-194	2/2
1.75	19:55	1:18	10:23	155 149-160	1611	172 118-192	4/2
1.88	21:26	1:31	12:08	141 135-153	1710	172 160-192	2/5
2.00	22:40	1:14	9:50	151 145-156	1486	174 118-190	4/1
2.13	24:19	1:39	13:11	139 135-146	1832	164 118-190	2/4
2.25	25:24	1:05	8:40	154 143-159	1336	181 118-190	5/1
2.38	27:02	1:38	13:06	141 134-151	1848	156 118-166	1/5
2.50	28:02	1:00	8:00	146 131-158	1169	190 186-192	6/2
2.63	29:40	1:37	12:58	150 140-161	1945	163 118-192	1/4
2.75	30:53	1:13	9:46	146 138-154	1426	182 164-192	4/3
2.88	32:26	1:33	12:27	149 140-155	1855	158 114-190	1/3
3.00	33:46	1:20	10:38	143 135-155	1520	176 118-198	3/4
3.13	35:43	1:57	15:37	146 130-158	2280	137 100-194	4/0
3.25	37:28	1:45	14:01	134 122-148	1879	155 118-162	1/2
3.38	39:08	1:40	13:19	131 130-132	1745	163 162-166	4/3
3.50	40:46	1:38	13:04	131 128-133	1711	163 162-164	1/1
3.63	42:23	1:37	12:58	128 126-130	1660	161 160-164	1/6
3.75	43:59	1:36	12:46	131 128-135	1673	152 120-166	2/6
3.88	45:48	1:49	14:32	132 130-134	1918	156 118-164	5/1
3.91	46:28	40	19:15	133 131-134	2561	140 118-164	1/0

Heart

143/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 94m, Range 16m, Flat prediction 44:56

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.8%	16:28
See your biggest climbs

Cadence

165 (198 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.5	171	3.6	39:12	11:04
Walk	14.4	118	0.3	6:46	20:26
Still	0.2	-	-	5	-
Pause	0.9	-	-	25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:10	44.18%	More
800m	4:41	9:24	47.69%	More
1km	5:56	9:33	48.94%	More
Mile	9:59	9:59	49.41%	More
5k	34:45	11:11	49.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:17	10:17	47.97
5km	35:45	11:30	48.21
5M	1:00:17	12:03	46.71
10km	1:16:33	12:19	46.08
10M	2:09:08	12:55	45.07
Half	2:53:44	13:16	43.78
20M	4:36:33	13:50	43.34
Mara	6:12:05	14:12	42.72

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