Thu 25th Mar 2021 at 6:00am by Richard-M

Run > Hill Work

cold

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Time
1:12:32
Miles
9.41
Min/mi
7:42
Pacing
63%
WAVA
63.48
Stride(cm)
127
Cals
965
Cadence
165
BPM
139
%MHR
81.7
B/mi
1070
Asc(m)
242
Hillscore
26
Surface
Road

Notes & Comments

Run: Thursday Hills: cool but sunny ⛅
Usual set: 3.5k WU 1 long Hill, 5 short steep hill sprints, 1 long hill tempo back - mostly felt good but worked hard...
Mostly Sunny, 4°C, Feels like 1°C, Humidity 92%, Wind 8km/h from SSW

Split Summary
===
1) 1km - 5:00(5:00/km) 122/129bpm 60cal 12.01/12.77kmph
2) 1km - 4:46(4:46/km) 130/132bpm 64cal 12.57/13.07kmph
3) 1km - 4:44(4:44/km) 134/139bpm 64cal 12.68/13.67kmph
4) 1km - 5:18(5:18/km) 137/144bpm 73cal 11.34/12.9kmph
5) 1km - 5:16(5:16/km) 139/149bpm 73cal 11.39/13.1kmph
6) 0.45km - 2:11(4:51/km) 133/139bpm 28cal 12.37/13.13kmph
7) 0.31km - 1:35(5:08/km) 143/158bpm 20cal 11.69/13.13kmph
8) 0.32km - 1:27(4:34/km) 127/156bpm 15cal 13.15/13.2kmph
9) 0.31km - 1:36(5:13/km) 144/159bpm 20cal 11.49/12.26kmph
10) 0.32km - 1:25(4:29/km) 128/158bpm 15cal 13.36/13.64kmph
11) 0.31km - 1:33(5:01/km) 144/161bpm 19cal 11.95/12.83kmph
12) 0.32km - 1:23(4:25/km) 133/160bpm 17cal 13.6/13.84kmph
13) 0.31km - 1:32(4:53/km) 146/162bpm 20cal 12.28/13.2kmph
14) 0.33km - 1:23(4:16/km) 131/161bpm 15cal 14.05/13.91kmph
15) 0.31km - 1:33(4:58/km) 146/163bpm 20cal 12.07/13.17kmph
16) 0.73km - 3:10(4:21/km) 132/161bpm 35cal 13.82/14.51kmph
17) 1km - 5:25(5:25/km) 147/156bpm 79cal 11.07/14.75kmph
18) 1km - 4:42(4:42/km) 144/156bpm 65cal 12.74/14.54kmph
19) 1km - 4:15(4:15/km) 139/147bpm 53cal 14.12/15.42kmph
20) 1km - 4:38(4:38/km) 146/149bpm 66cal 12.96/14.04kmph
21) 1km - 4:34(4:34/km) 148/152bpm 67cal 13.13/14.11kmph
22) 1km - 4:33(4:33/km) 151/153bpm 69cal 13.21/14.01kmph
23) 0.14km - 33(4:03/km) 153/154bpm 8cal 14.84/14.51kmph

5:00 4:46 4:44 5:18 5:16 2:11 1:35 1:27 1:36 1:25 1:33 1:23 1:32 1:23 1:33 3:10 5:25 4:42 4:15 4:38 4:34 4:33 33

Pin Map

0mi in 0

Pace

11%

32%

29%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:03	4:03 +5	8:07	121 102-129	982	161 116-166	17/8
1.00	7:57	3:53	7:47	129 117-132	1004	163 162-168	10/11
1.50	11:46	3:49	7:37	131 128-135	999	164 162-168	8/10
2.00	15:34	3:49	7:37	135 123-139	1028	164 162-166	12/11
2.50	19:59	4:25	8:50	137 128-144	1210	163 162-168	27/3
3.00	24:31	4:32 +10	9:04	140 116-149	1269	162 102-166	35/3
3.50	29:20	4:49 +51	9:38	133 103-156	1281	169 130-188	6/31
4.00	35:09	5:49 +1:55	11:39	139 102-159	1619	167 110-186	37/35
4.50	40:29	5:20 +1:37	10:40	136 94-161	1450	168 108-176	44/29
5.00	46:26	5:57 +2:14	11:54	137 99-162	1629	167 110-174	28/34
5.50	50:46	4:20 +42	8:40	139 120-163	1206	166 108-178	30/49
6.00	54:49	4:02	8:05	143 132-151	1156	164 160-168	16/29
6.50	59:34	4:46 +27	9:31	149 130-156	1418	162 100-164	42/3
7.00	1:03:02	3:27	6:55	141 126-148	975	166 156-174	9/14
7.50	1:06:42	3:40 +10	7:20	139 134-147	1019	166 158-176	1/50
8.00	1:10:27	3:46	7:31	146 144-149	1099	165 162-170	6/8
8.50	1:14:08	3:41	7:22	147 144-150	1083	165 162-170	10/9
9.00	1:17:49	3:41	7:21	150 146-153	1103	164 162-166	8/10
9.41	1:20:41	2:52	7:04	151 149-154	1067	165 162-170	10/8

Heart

139/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 242m, Range 66m, Flat prediction 1:06:28

Elevation Graph

Biggest Climbs (m)	Min/mi
59 3.4%	8:37
57 4.3%	8:43
27 9.7%	7:48
27 8.7%	7:56
26 8.8%	11:14
26 8.5%	11:16
See your biggest climbs

Cadence

165 (188 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.4	165	9.4	1:11:43	8:03
Walk	6.1	116	0	5:12	2:36:29
Still	0.0	-	-	1	-
Pause	4.4	-	-	3:45	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	51.34%	More
800m	3:17	6:37	58.94%	More
1km	4:15	6:51	59.37%	More
Mile	7:05	7:05	60.57%	More
5k	23:13	7:28	62.93%	More
5 miles	40:48	8:10	58.30%	More
10k	54:44	8:49	54.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:03	6:03	70.96
5km	21:14	6:50	68.80
5M	35:59	7:12	66.12
10km	45:47	7:22	64.89
10M	1:17:35	7:46	63.30
Half	1:44:40	7:59	61.61
20M	2:47:17	8:22	61.08
Mara	3:45:39	8:37	60.38

Bespoke Fields

Amend your bespoke fields

Fetch Miles

7:11	Egham to Staines

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