Sat 20th Feb 2021 at 9:00am by paul the builder

Run > Hill Work

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Time
1:56:04
Miles
12.71
Min/mi
9:08
Pacing
86%
WAVA
53.83
Cals
1279
BPM
142
%MHR
83.4
B/mi
1294
Asc(m)
351
Hillscore
30
Surface
Road

Notes & Comments

Ach, that was too much. Sore R achilles after that - there were a few general grumbles from it last week, but they were so vague I couldn't even be sure what they were. I know now. Week or two rest.

Split Summary
===
1) 1m - 9:40(9:40/m) 131/145bpm 104cal 6.21/6.96mph
2) 1m - 9:20(9:20/m) 139/146bpm 121cal 6.43/7.27mph
3) 1m - 10:08(10:09/m) 146/150bpm 137cal 5.91/6.93mph
4) 1m - 10:12(10:12/m) 151/156bpm 142cal 5.88/6.96mph
5) 1m - 9:50(9:50/m) 144/153bpm 118cal 6.1/7.04mph
6) 1m - 9:43(9:43/m) 143/154bpm 111cal 6.18/7.33mph
7) 1m - 8:10(8:11/m) 140/152bpm 83cal 7.34/7.83mph
8) 1m - 7:46(7:46/m) 140/146bpm 74cal 7.73/8.39mph
9) 1m - 7:50(7:50/m) 140/151bpm 71cal 7.66/8.7mph
10) 1m - 8:54(8:54/m) 141/146bpm 84cal 6.74/7.26mph
11) 1m - 9:05(9:05/m) 140/146bpm 78cal 6.6/7.55mph
12) 1m - 9:06(9:07/m) 143/147bpm 91cal 6.59/7.81mph
13) 0.71m - 6:19(8:54/m) 145/148bpm 65cal 6.74/7.63mph

9:40 9:20 10:08 10:12 9:50 9:43 8:10 7:46 7:50 8:54 9:05 9:06 6:19

Pin Map

0mi in 0

Pace

11%

22%

42%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.50	4:52	4:52	9:45	124 89-138	1209	15/6
1.00	9:41	4:48	9:37	139 135-145	1336	16/1
1.50	14:28	4:47	9:34	141 135-146	1348	19/3
2.00	19:01	4:33	9:06	138 132-144	1256	8/7
2.50	23:52	4:51	9:42	145 140-150	1407	24/0
3.00	29:09	5:17	10:34	148 144-150	1565	45/0
3.50	34:04	4:55	9:51	151 143-156	1487	33/2
4.00	39:22	5:17	10:34	150 145-153	1586	47/0
4.50	44:39	5:17	10:35	149 144-153	1576	35/0
5.00	49:11	4:32	9:05	139 132-146	1261	4/13
5.50	54:09	4:58	9:57	142 131-151	1412	26/4
6.00	58:53	4:43	9:26	145 134-154	1369	14/9
6.50	1:02:57	4:04	8:08	136 132-140	1106	0/36
7.00	1:07:04	4:07	8:15	145 141-152	1196	2/14
7.50	1:11:00	3:56	7:53	143 139-146	1127	0/27
8.00	1:14:50	3:49	7:39	138 136-139	1056	0/52
8.50	1:18:39	3:49	7:38	137 134-141	1046	0/61
9.00	1:22:40	4:01	8:02	143 137-151	1149	1/21
9.50	1:27:52	5:12 +49	10:24	138 122-143	1435	3/12
10.00	1:32:24	4:31	9:03	142 138-145	1285	6/8
10.50	1:36:52	4:29	8:58	139 134-144	1246	1/25
11.00	1:41:29	4:36	9:13	141 134-145	1299	8/11
11.50	1:46:02	4:33	9:05	142 136-146	1291	6/9
12.00	1:50:34	4:33	9:06	145 141-147	1319	6/8
12.50	1:55:02	4:28	8:56	145 138-148	1295	6/6
12.71	1:56:53	1:51	8:57	146 145-148	1307	4/2

Heart

142/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 351m, Range 275m, Flat prediction 1:50:05

Elevation Graph

Biggest Climbs (m)	Min/mi
206 4.4%	10:04
42 4.0%	9:50
31 2.5%	9:36
11 3.1%	9:11
11 1.5%	9:18
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:27	44.23%	More
800m	3:46	7:34	51.10%	More
1km	4:43	7:35	53.15%	More
Mile	7:38	7:38	55.76%	More
5k	24:40	7:56	58.75%	More
5 miles	42:24	8:29	55.65%	More
10k	53:31	8:37	55.06%	More
10 miles	1:30:52	9:05	53.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:49	7:49	54.49
5km	26:02	8:23	55.67
5M	43:08	8:38	54.70
10km	54:19	8:44	54.24
10M	1:30:00	9:00	54.10
Half	1:59:51	9:09	53.34
20M	3:07:45	9:23	53.95
Mara	4:10:02	9:33	54.02

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