Fri 15th Jan 2021 at 3:00pm by mdsparky

Run > Hill Work

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Time
45:08
Miles
4.24
Min/mi
10:39
Pacing
74.2%
WAVA
42.12
Stride(cm)
94
Cals
588
Cadence
161
BPM
159
%MHR
94.9
B/mi
1697
Asc(m)
376
Hillscore
34
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:55(9:55/m) 153/169bpm 127cal 6.06/7.58mph
2) 1m - 10:13(10:13/m) 158/178bpm 133cal 5.88/7.7mph
3) 1m - 9:21(9:21/m) 166/189bpm 130cal 6.42/8.97mph
4) 1m - 12:40(12:40/m) 162/194bpm 158cal 4.74/7.66mph
5) 0.24m - 3:00(12:43/m) 168/179bpm 40cal 4.72/6.07mph

9:55 10:13 9:21 12:40 3:00

Pace

41%

15%

12%

15%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:18	149 111-166	1535	176 174-180	12/0
0.25	2:24	1:07	8:53	155 151-161	1377	173 170-174	4/1
0.38	3:39	1:15	9:58	153 146-155	1526	174 172-176	10/0
0.50	5:00	1:21	10:49	149 145-152	1612	173 170-174	15/0
0.63	6:30	1:30	11:59	153 147-156	1833	167 118-174	21/0
0.75	7:56	1:27	11:33	150 133-159	1732	163 122-174	17/0
0.88	8:57	1:01	8:08	160 157-167	1302	164 158-172	1/11
1.00	9:55	57	7:39	163 161-167	1246	165 162-170	0/24
1.13	10:53	58	7:46	158 153-162	1226	167 164-170	0/17
1.25	11:53	1:00	8:02	161 159-164	1293	166 162-170	0/17
1.38	13:00	1:07	8:55	162 157-165	1444	172 168-174	1/3
1.50	14:06	1:06	8:50	158 155-161	1396	172 172-172	8/0
1.63	15:32	1:26	11:24	159 157-161	1814	172 168-174	32/0
1.75	17:26	1:55	15:17	158 130-177	2416	132 114-244	19/3
1.88	18:59	1:32	12:20	150 133-161	1850	155 118-172	19/0
2.00	20:07	1:08	9:04	161 155-165	1459	168 162-172	5/4
2.13	21:02	55	7:20	163 161-166	1196	164 162-166	0/14
2.25	21:53	51	6:47	165 162-168	1120	171 162-174	2/25
2.38	22:47	55	7:16	166 164-169	1207	170 168-172	5/37
2.50	23:48	1:00	8:02	163 162-165	1309	169 164-172	0/11
2.63	25:14	1:27	11:33	163 160-166	1883	170 166-172	10/5
2.75	26:27	1:13	9:43	176 168-187	1710	172 170-174	3/1
2.88	27:49	1:22	10:56	171 164-176	1870	164 118-176	17/0
3.00	29:28	1:39	13:14	160 151-168	2118	149 118-178	17/0
3.13	31:04	1:35	12:42	151 132-177	1918	158 118-176	19/0
3.25	32:43	1:39	13:12	156 139-169	2060	154 116-174	20/0
3.38	34:20	1:37	12:55	154 135-170	1989	145 102-174	9/6
3.50	35:54	1:34	12:35	163 155-172	2052	160 110-172	10/9
3.63	36:56	1:02	8:14	170 167-175	1400	172 166-174	0/23
3.75	38:09	1:13	9:46	168 164-175	1642	171 166-182	1/25
3.88	40:08	1:59	15:54	167 157-174	2655	150 112-174	28/0
4.00	42:08	2:00	15:58	170 150-194	2714	150 110-172	24/0
4.13	43:31	1:23	11:02	168 146-178	1854	170 164-174	11/0
4.24	45:08	1:37	14:40	169 163-174	2479	157 128-172	12/11

Heart

159/194max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 376m, Range 111m, Flat prediction 43:44

Elevation Graph

Biggest Climbs (m)	Min/mi
88 14.8%	13:07
86 7.2%	10:30
71 16.6%	12:45
45 8.4%	8:08
44 16.7%	14:01
10 5.8%	7:42
See your biggest climbs

Cadence

161 (244 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.1	170	3.7	36:10	9:44
Walk	19.9	117	0.5	8:58	17:11

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:59	45.27%	More
800m	3:38	7:19	50.09%	More
1km	4:45	7:39	50.04%	More
Mile	8:47	8:47	46.34%	More
5k	30:45	9:54	45.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:22	9:22	43.45
5km	32:11	10:22	43.00
5M	54:00	10:48	41.64
10km	1:08:25	11:01	41.00
10M	1:54:49	11:29	40.34
Half	2:34:02	11:45	39.45
20M	4:04:06	12:12	39.45
Mara	5:27:29	12:30	39.21

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