Tue 12th Jan 2021 at 6:00pm by Ebb

Run > Hill Work

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Time
27:58
Miles
2.54
Min/mi
11:01
Pacing
41%
WAVA
45.20
Stride(cm)
83
Cals
258
Cadence
175
BPM
153
%MHR
81.5
B/mi
1687
Asc(m)
105
Hillscore
10
Surface
Road

Notes & Comments

2 comments

Split Summary
===
1) 1m - 9:36(9:36/m) 150/177bpm 91cal
2) 1m - 11:34(11:34/m) 155/178bpm 108cal
3) 0.54m - 6:49(12:43/m) 153/183bpm 59cal

9:36 11:34 6:49

	Evangel Good running; a nice, brisk 1st mile.
	Ebb Thanks Evangel. It was a pyramid hill session of 6 reps with 2 minutes rest after reps 3 and 5, so although it looks like I slowed that's the standing rest, so I was fairly even. I was pleased with session though it was cold and my breathing felt a bit harder again (then again my runny buddy complained of the same issue).

Pace

12%

15%

42%

20%

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	9:23	109 82-130	1022	179 176-180	5/0
0.25	2:24	1:13	9:46	133 125-141	1300	174 166-180	11/11
0.38	3:32	1:08	9:05	150 141-153	1363	176 170-178	1/5
0.50	4:45	1:13	9:47	157 151-168	1537	177 174-178	7/0
0.63	5:57	1:12	9:33	168 154-175	1605	172 164-180	8/13
0.75	7:07	1:11	9:25	152 151-155	1431	176 170-178	1/3
0.88	8:26	1:18	10:25	162 155-174	1687	177 176-178	10/0
1.00	9:36	1:10	9:20	167 157-175	1560	171 164-180	4/15
1.13	10:44	1:08	9:05	160 157-165	1452	175 168-176	1/1
1.25	13:55	3:11	25:28	145 110-167	3692	174 168-180	1/2
1.38	15:12	1:18	10:20	142 115-168	1468	180 178-180	7/1
1.50	16:27	1:14	9:56	171 163-176	1698	173 166-182	8/14
1.63	17:36	1:10	9:16	161 159-164	1493	176 174-178	0/2
1.75	18:50	1:14	9:53	168 163-175	1660	177 174-180	12/0
1.88	19:57	1:06	8:52	174 166-178	1542	173 166-180	1/15
2.00	21:09	1:12	9:40	163 161-166	1576	174 166-178	1/2
2.13	24:01	2:52	22:57	141 111-163	3236	175 168-204	1/2
2.25	25:16	1:15	9:59	145 117-170	1447	177 176-180	8/0
2.38	26:27	1:10	9:24	177 171-182	1664	172 164-180	8/13
2.50	27:36	1:09	9:12	175 171-179	1610	176 170-178	0/2
2.54	28:00	24	11:24	167 165-170	1903	174 170-176	0/0

Heart

153/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 105m, Range 16m, Flat prediction 25:49

Elevation Graph

Biggest Climbs (m)	Min/mi
16 8.2%	18:07
16 6.7%	9:09
16 4.1%	9:41
16 4.2%	9:58
16 9.1%	24:31
16 4.4%	9:57
See your biggest climbs

Cadence

175 (204 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.7	175	2.5	25:24	10:01
Walk	0.0	0	0	0	NAN:00:00
Still	9.3	-	-	2:36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:53	41.74%	More
800m	4:36	9:15	44.17%	More
1km	5:47	9:18	45.70%	More
Mile	9:26	9:26	47.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:25	10:25	43.07
5km	34:37	11:09	45.29
5M	57:20	11:28	44.62
10km	1:12:11	11:37	44.37
10M	1:59:32	11:57	44.06
Half	2:39:09	12:09	43.17
20M	4:09:14	12:28	43.27
Mara	5:31:50	12:40	42.97

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