Tue 6th Apr 2021 at 6:00pm by Ebb

Run > Hill Work

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Time
31:21
Miles
2.26
Min/mi
13:52
Pacing
43%
WAVA
35.69
Stride(cm)
66
Cals
249
Cadence
177
BPM
136
%MHR
72.3
B/mi
1886
Hillscore
17
Surface
Road

Notes & Comments

1 comments

Hill repeats - 1 minute up, 2 minutes recovery down X 10 with an extra 2 minute rest after rep 5.

Split Summary
===
1) 1m - 12:59(12:59/m) 124/167bpm 97cal
2) 1m - 14:51(14:51/m) 139/171bpm 120cal
3) 0.26m - 3:31(13:16/m) 151/172bpm 32cal

12:59 14:51 3:31

Evangel
Well done on doing these reps. 1 minute is a long time running uphill. [Well done for SW getting a massive win last week. 2or 3 more wins and a couple of draws will see them safe.]

Pace

27%

16%

31%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:32	106 92-123	1011	182 180-184	4/0
0.13	1:15	39	10:23	120 116-125	1246	177 164-184	9/4
0.19	1:57	43	11:21	124 117-128	1408	168 166-168	1/11
0.25	3:12	1:15	20:00	110 94-124	2200	173 158-184	3/0
0.31	3:49	37	9:52	108 99-116	1065	182 180-184	12/0
0.38	4:32	43	11:30	122 118-125	1404	173 164-184	1/9
0.44	5:11	39	10:21	126 125-129	1304	168 166-170	5/3
0.50	6:24	1:13	19:32	116 110-124	2265	182 168-184	6/0
0.56	7:01	36	9:40	134 120-146	1294	183 178-186	4/8
0.63	7:45	45	11:52	148 145-152	1757	169 166-176	5/8
0.69	9:03	1:17	20:39	128 111-144	2644	173 168-182	9/1
0.75	9:41	38	10:06	118 111-127	1192	182 182-186	5/2
0.81	10:21	40	10:41	126 123-130	1346	178 168-188	1/16
0.88	10:59	39	10:17	128 122-136	1317	169 166-170	6/1
0.94	12:23	1:24	22:19	130 117-143	2902	178 170-182	9/0
1.00	12:57	34	9:09	148 127-167	1353	185 182-186	1/16
1.06	13:36	39	10:25	167 161-169	1739	172 166-186	2/1
1.13	16:44	3:08	50:01	132 100-158	6602	169 168-170	0/2
1.19	17:34	50	13:21	115 100-132	1535	188 186-190	14/0
1.25	18:12	38	10:09	136 132-140	1380	183 166-190	4/3
1.31	18:55	43	11:30	141 132-151	1622	167 166-170	1/14
1.38	20:09	1:14	19:43	137 114-156	2701	174 168-184	1/2
1.44	20:47	38	10:02	131 116-145	1314	186 184-188	12/0
1.50	21:30	43	11:34	147 137-155	1701	173 164-188	7/4
1.56	22:10	40	10:37	138 131-149	1465	168 166-170	0/12
1.63	23:26	1:16	20:22	133 120-150	2708	179 160-186	4/4
1.69	23:59	33	8:48	156 134-170	1372	186 182-188	5/0
1.75	24:39	40	10:43	168 166-170	1801	169 166-172	10/5
1.81	25:51	1:12	19:06	150 131-167	2864	169 168-170	0/12
1.88	26:33	42	11:20	136 123-155	1541	185 178-188	6/0
1.94	27:11	37	9:54	166 159-170	1642	182 168-188	9/0
2.00	27:49	38	10:12	167 163-170	1703	169 168-170	2/9
2.06	29:04	1:15	20:03	142 123-163	2846	175 168-186	1/3
2.13	29:45	41	11:03	145 123-165	1601	185 182-188	5/0
2.19	30:29	43	11:35	169 166-171	1958	173 118-188	5/1
2.25	31:10	42	11:05	161 154-169	1785	170 168-172	2/17
2.26	31:20	10	10:46	150 148-151	1615	169 168-170	0/1

Heart

136/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 26m, Flat prediction 37:23

Elevation Graph

Biggest Climbs (m)	Min/mi
21 10.0%	9:30
19 7.9%	13:02
19 7.8%	14:20
18 8.9%	14:57
18 6.8%	10:54
17 8.1%	9:39
See your biggest climbs

Cadence

177 (190 max) Stride Length: 66cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.2	176	2.3	24:48	10:59
Walk	0.4	118	0	8	19:01
Still	20.4	-	-	6:24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:04	12:20	30.07%	More
800m	6:12	12:28	32.73%	More
1km	7:25	11:56	35.61%	More
Mile	12:42	12:42	35.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:13	13:13	33.95
5km	43:56	14:08	35.68
5M	1:12:45	14:33	35.17
10km	1:31:35	14:44	34.97
10M	2:31:40	15:10	34.72
Half	3:21:56	15:25	34.02
20M	5:16:13	15:49	34.10
Mara	7:01:00	16:04	33.87

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