Thu 21st Oct 2021 at 9:17am by Uwe

Run > Hill Work

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Time
48:09
Miles
4.02
Min/mi
11:59
Pacing
70%
WAVA
44.22
Stride(cm)
88
Cals
531
Cadence
152
BPM
127
%MHR
74.1
B/mi
1518
Asc(m)
216
Hillscore
18
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 10:02(10:02/m) 118/136bpm [1184b/mi] 109cal 5.98/7.76mph
2) 1m - 11:47(11:47/m) 129/143bpm [1519b/mi] 136cal 5.09/8.27mph
3) 1m - 13:09(13:09/m) 130/148bpm [1708b/mi] 146cal 4.57/8.2mph
4) 1m - 12:58(12:58/m) 131/149bpm [1699b/mi] 137cal 4.63/8.16mph
5) 0.02m - 14(11:54/m) 147/149bpm [1750b/mi] 3cal 5.04/5.28mph

Included 10 x 262m hill sprints (last one 217m) at rates of 9:23, 8:33, 8:26, 9:16, 9:04, 8:58, 9:54, 9:10, 8:20 and 10:15. The extra 50m was a killer!

10:02 11:47 13:09 12:58 14

Pace

40%

15%

17%

15%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:55	96 75-110	952	160 154-164	2/3
0.25	2:26	1:12	9:32	117 110-121	1116	157 154-164	6/5
0.38	3:35	1:09	9:15	119 117-121	1101	158 154-162	1/9
0.50	4:45	1:10	9:22	117 114-121	1095	160 158-162	4/5
0.63	5:55	1:09	9:14	122 116-129	1127	163 154-168	12/2
0.75	7:33	1:38	13:04	131 125-136	1711	152 116-172	2/12
0.88	9:02	1:29	11:52	118 110-125	1401	156 152-170	5/2
1.00	10:02	1:00	8:03	125 113-135	1007	170 168-172	13/6
1.13	11:43	1:40	13:23	134 128-140	1793	145 108-168	4/10
1.25	13:02	1:20	10:39	122 117-127	1300	160 150-176	11/8
1.38	14:06	1:03	8:27	133 123-143	1123	169 162-174	2/13
1.50	15:56	1:50	14:40	134 126-143	1966	140 108-152	13/4
1.63	17:21	1:25	11:21	121 114-126	1374	150 104-168	2/10
1.75	19:06	1:45	13:58	134 125-139	1871	156 104-228	10/9
1.88	20:28	1:22	10:59	127 124-131	1395	153 150-156	11/10
2.00	21:48	1:20	10:38	122 116-129	1298	158 104-168	2/13
2.13	23:54	2:06	16:47	131 118-142	2198	140 104-166	17/4
2.25	25:30	1:36	12:47	119 106-124	1521	142 116-154	11/13
2.38	26:30	1:01	8:05	123 114-134	995	171 166-174	2/12
2.50	28:26	1:56	15:25	137 131-146	2111	142 84-168	10/0
2.63	30:08	1:42	13:40	137 131-148	1872	156 150-168	5/15
2.75	31:34	1:26	11:25	134 127-139	1530	159 110-166	3/7
2.88	33:16	1:43	13:40	130 125-134	1777	140 110-156	16/1
3.00	34:57	1:41	13:27	124 113-132	1669	157 126-170	2/11
3.13	36:49	1:51	14:50	133 120-144	1973	140 100-166	1/9
3.25	38:25	1:36	12:50	127 121-133	1629	150 146-154	14/0
3.38	39:35	1:10	9:21	128 122-139	1197	151 96-174	7/14
3.50	41:45	2:10	17:23	133 124-146	2312	141 108-226	3/4
3.63	43:11	1:26	11:29	128 122-136	1469	154 148-164	10/7
3.75	45:05	1:53	15:07	130 121-137	1966	147 88-164	7/4
3.88	46:31	1:26	11:28	123 111-136	1410	145 100-158	5/4
4.00	47:57	1:26	11:26	140 132-149	1600	157 152-162	8/5
4.02	48:10	13	12:12	145 144-146	1769	156 156-156	0/0

Heart

127/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 216m, Range 32m, Flat prediction 52:12

Elevation Graph

Biggest Climbs (m)	Min/mi
26 11.6%	9:30
23 7.7%	9:48
20 7.4%	10:47
19 7.0%	11:51
18 6.6%	11:37
18 6.4%	9:24
See your biggest climbs

Cadence

152 (228 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.0	159	3.8	40:56	10:48
Walk	13.8	111	0.2	6:40	28:58
Still	1.2	-	-	34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:05	39.74%	More
800m	4:37	9:18	46.56%	More
1km	5:50	9:24	48.11%	More
Mile	9:58	9:58	47.96%	More
5k	36:29	11:45	44.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:01	11:01	43.38
5km	36:39	11:48	44.46
5M	1:00:41	12:08	43.94
10km	1:16:24	12:18	43.68
10M	2:06:30	12:39	43.72
Half	2:48:26	12:51	43.17
20M	4:23:46	13:11	43.69
Mara	5:51:10	13:24	43.76

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