Tue 21st Sep 2021 at 4:02pm by Uwe

Run > Hill Work

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Time
29:53
Miles
2.67
Min/mi
11:12
Pacing
76%
WAVA
46.55
Stride(cm)
92
Cals
350
Cadence
156
BPM
129
%MHR
75.3
B/mi
1441
Asc(m)
137
Hillscore
8
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 10:02(10:02/m) 121/136bpm [1214b/mi] 114cal 5.98/8.08mph
2) 1m - 11:39(11:39/m) 132/149bpm [1538b/mi] 137cal 5.15/8.72mph
3) 0.67m - 8:12(12:10/m) 135/148bpm [1643b/mi] 99cal 4.93/9.2mph

7 x 200m hill sprints at rates of 9:43, 8:20, 7:38, 10:00, 8:03, 7:38 and 8:38. R Achilles a bit tight but R thigh - in front of hip joint - hurts.

10:02 11:39 8:12

Pace

37%

12%

23%

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	1:12	1:12	9:33	98 78-110	935	159 156-162	1/25
0.25	2:23	1:12	9:33	114 110-117	1088	157 154-162	3/10
0.38	3:37	1:14	9:53	120 118-122	1187	157 154-160	6/11
0.50	4:50	1:13	9:42	124 122-126	1202	156 154-160	14/8
0.63	5:54	1:04	8:31	127 127-128	1082	159 156-162	6/8
0.75	7:09	1:15	10:03	126 124-130	1266	160 150-166	4/5
0.88	8:44	1:34 +5	12:35	133 130-136	1674	160 120-234	2/11
1.00	10:06	1:22	10:57	124 119-127	1358	157 152-172	15/1
1.13	11:34	1:28	11:48	132 123-138	1557	159 114-172	1/13
1.25	12:56	1:21	10:51	127 124-128	1379	152 120-168	11/4
1.38	14:17	1:22	10:53	139 125-149	1513	153 118-172	0/26
1.50	15:51	1:34	12:30	131 124-139	1637	151 146-162	11/2
1.63	17:46	1:55 +24	15:20	133 125-138	2040	156 116-166	6/8
1.75	19:08	1:21	10:52	124 123-127	1347	157 150-174	11/2
1.88	20:34	1:26	11:28	136 125-142	1559	169 118-224	5/5
2.00	22:08	1:34	12:36	131 125-137	1650	144 112-174	4/7
2.13	23:41	1:33	12:24	140 127-148	1735	159 100-176	9/6
2.25	25:11	1:30	12:00	133 127-137	1597	150 110-228	1/8
2.38	26:32	1:20	10:44	128 116-145	1373	167 112-228	12/3
2.50	28:22	1:50	14:42	137 132-146	2015	150 106-222	10/6
2.63	29:45	1:23	11:03	135 133-139	1491	155 150-158	8/8
2.67	30:21	36	12:29	136 136-137	1698	153 150-156	6/0

Heart

129/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 137m, Range 63m, Flat prediction 31:14

Elevation Graph

Biggest Climbs (m)	Min/mi
15 7.5%	8:46
14 7.0%	9:12
14 7.3%	11:44
12 9.7%	9:00
11 8.1%	10:25
11 6.5%	8:11
See your biggest climbs

Cadence

156 (234 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.3	160	2.6	27:04	10:41
Walk	8.8	115	0.1	2:42	26:01
Still	0.6	-	-	11	-
Pause	1.3	-	-	24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:54	40.62%	More
800m	4:40	9:22	46.22%	More
1km	5:48	9:20	48.44%	More
Mile	9:59	9:59	47.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:33	10:33	45.30
5km	35:05	11:18	46.45
5M	58:06	11:37	45.89
10km	1:13:10	11:47	45.61
10M	2:01:09	12:07	45.65
Half	2:41:18	12:19	45.08
20M	4:12:35	12:38	45.62
Mara	5:36:18	12:50	45.69

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