Tue 7th Dec 2021 at 5:31pm by SimonF

Run > Hill Work

Not good
rain
v windy
v cold

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Time
56:13
Miles
4.00
Min/mi
14:03
Pacing
67%
WAVA
35.44
Stride(cm)
78
Cals
509
Cadence
147
BPM
129
%MHR
71.4
B/mi
1807
Asc(m)
333
Hillscore
23
Surface
Trail

Notes & Comments

Old Coach Road Hill Reps

Split Summary
===
1) 1m - 14:18(14:18/m) 127/138bpm [1815b/mi] 129cal
2) 1m - 18:34(18:34/m) 114/139bpm [2116b/mi] 141cal
3) 1m - 12:33(12:33/m) 144/163bpm [1807b/mi] 133cal
4) 1m - 10:49(10:49/m) 142/163bpm [1536b/mi] 106cal

14:18 18:34 12:33 10:49

Pin Map

0mi in 0

Pace

50%

34%

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	1:13	1:13	9:41	125 96-137	1211	172 164-178	1/19
0.25	3:13	2:01	16:05	126 107-138	2027	162 110-172	7/4
0.38	4:31	1:17	10:19	134 130-137	1382	169 164-172	15/2
0.50	6:03	1:32	12:17	131 127-135	1609	165 150-172	20/0
0.63	7:35	1:32	12:19	135 132-137	1663	168 164-170	19/1
0.75	9:22	1:47	14:15	133 123-137	1894	153 108-168	16/2
0.88	11:35	2:13	17:44	127 118-138	2252	134 102-158	17/3
1.00	14:20	2:45	21:57	112 94-125	2459	108 82-160	15/1
1.13	17:08	2:48	22:28	119 103-132	2673	126 96-158	13/4
1.25	20:17	3:09	25:13	100 81-120	2522	99 80-160	21/0
1.38	23:12	2:55	23:19	104 84-116	2425	111 84-188	27/1
1.50	25:51	2:38	21:07	109 98-122	2302	113 80-154	19/0
1.63	27:58	2:08	17:02	116 97-127	1977	135 38-164	21/1
1.75	29:31	1:33	12:24	120 116-125	1488	160 82-188	16/1
1.88	31:14	1:42	13:39	125 119-129	1707	161 110-242	13/6
2.00	32:52	1:39	13:09	134 125-138	1763	155 116-186	16/9
2.13	34:44	1:52	14:52	134 128-139	1992	158 90-190	18/17
2.25	36:09	1:25	11:17	140 131-146	1580	159 154-166	17/28
2.38	37:32	1:23	11:07	142 138-149	1578	162 158-166	13/18
2.50	38:57	1:25	11:20	142 137-144	1610	159 152-164	6/27
2.63	40:40	1:43	13:42	145 138-150	1986	165 160-170	0/24
2.75	42:07	1:27	11:39	150 143-154	1748	161 154-170	1/22
2.88	43:34	1:27	11:38	149 144-151	1734	164 148-186	12/7
3.00	45:25	1:51	14:49	155 140-163	2296	164 118-180	1/23
3.13	46:37	1:12	9:35	149 131-162	1428	166 164-170	0/33
3.25	47:59	1:21	10:51	138 133-145	1496	165 158-168	8/11
3.38	49:15	1:16	10:10	146 141-154	1483	166 162-170	4/12
3.50	50:31	1:16	10:11	152 149-155	1548	167 160-182	4/16
3.63	51:59	1:28	11:42	148 144-152	1731	161 158-164	4/35
3.75	53:15	1:16	10:08	151 148-155	1531	161 160-164	4/12
3.88	54:39	1:24	11:13	135 108-153	1514	159 138-162	6/17
4.00	56:14	1:35	12:50	117 107-126	1501	155 114-170	16/15

Heart

129/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 333m, Range 235m, Flat prediction 47:33

Elevation Graph

Biggest Climbs (m)	Min/mi
229 11.6%	18:59
See your biggest climbs

Cadence

147 (242 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.3	162	3.5	41:48	12:07
Walk	23.6	99	0.5	13:16	24:12
Still	2.1	-	-	1:10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:37	35.92%	More
800m	5:01	10:06	40.59%	More
1km	6:21	10:13	41.79%	More
Mile	10:28	10:28	43.04%	More
5k	44:20	14:16	34.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:09	13:09	34.25
5km	43:08	13:53	35.57
5M	1:11:02	14:12	35.24
10km	1:29:12	14:21	35.08
10M	2:26:53	14:41	35.26
Half	3:14:56	14:53	34.90
20M	5:03:43	15:11	35.50
Mara	6:43:05	15:23	35.66

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