Fri 21st Jan 2022 at 10:56am by tipsku

Run > Hill Work

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Time
41:02
Miles
4.48
Min/mi
9:10
Pacing
81%
WAVA
53.70
Stride(cm)
100
Cals
379
Cadence
175
BPM
157
%MHR
84
B/mi
1439
Asc(m)
57
Hillscore
5
Surface
Road

Notes & Comments

Training 16: 4x 400/400 hill repeats
1 mile warm up then 4x 400 m uphill, turnaround, 400 fast downhill, 1 minute recoveries and then repositioning, finally 1 mile cool down. It was just above freezing but the sun was out so it didn't feel that cold. Enjoyed the suffering 😛😅

Split Summary
===
1) 0.62m - 5:59(9:37/m) 139/158bpm [1337b/mi] 54cal
2) 0.38m - 3:33(9:22/m) 156/162bpm [1462b/mi] 30cal
3) 0.11m - 1:01(9:02/m) 152/155bpm [1372b/mi] 8cal
4) 0.25m - 1:55(7:42/m) 156/162bpm [1201b/mi] 21cal
5) 0.25m - 1:53(7:35/m) 165/168bpm [1251b/mi] 20cal
6) 0.07m - 1:00(14:16/m) 155/163bpm [2212b/mi] 7cal
7) 0.07m - 33(7:26/m) 147/150bpm [1092b/mi] 5cal
8) 0.24m - 1:57(8:09/m) 160/164bpm [1304b/mi] 21cal
9) 0.25m - 1:51(7:28/m) 165/167bpm [1233b/mi] 19cal
10) 0.07m - 1:00(14:10/m) 155/166bpm [2197b/mi] 8cal
11) 0.02m - 10(9:42/m) 135/136bpm [1310b/mi] 1cal
12) 0.25m - 1:55(7:41/m) 161/171bpm [1236b/mi] 19cal
13) 0.25m - 1:51(7:28/m) 169/172bpm [1261b/mi] 19cal
14) 0.07m - 1:00(14:31/m) 162/170bpm [2352b/mi] 8cal
15) 0.02m - 12(10:35/m) 147/150bpm [1556b/mi] 1cal
16) 0.25m - 1:51(7:27/m) 163/171bpm [1216b/mi] 19cal
17) 0.25m - 1:48(7:16/m) 176/183bpm [1280b/mi] 19cal
18) 0.07m - 1:00(14:16/m) 160/173bpm [2283b/mi] 6cal
19) 0.62m - 6:19(10:09/m) 157/164bpm [1594b/mi] 56cal
20) 0.38m - 4:14(11:12/m) 166/174bpm [1860b/mi] 38cal

5:59 3:33 1:01 1:55 1:53 1:00 33 1:57 1:51 1:00 10 1:55 1:51 1:00 12 1:51 1:48 1:00 6:19 4:14

Pin Map

0mi in 0

Pace

11%

26%

15%

32%

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	9:53	114 86-133	1126	175 172-180	3/1
0.25	2:28	1:14	9:55	140 133-146	1389	175 172-178	3/0
0.38	3:38	1:09	9:14	146 142-153	1349	179 176-180	3/0
0.50	4:46	1:08	9:06	148 142-152	1347	179 176-180	4/1
0.63	6:00	1:14	9:53	151 140-158	1492	175 172-180	1/1
0.75	7:12	1:12	9:35	156 153-158	1496	177 170-182	5/0
0.88	8:20	1:08	9:01	159 157-162	1435	178 174-182	0/8
1.00	9:31	1:11	9:28	154 150-159	1457	175 172-178	1/3
1.13	10:37	1:06	8:48	152 148-155	1337	179 174-188	0/8
1.25	11:32	56	7:25	154 151-158	1143	184 182-188	1/3
1.38	12:35	1:02	8:19	160 156-162	1331	179 176-182	4/0
1.50	13:30	55	7:18	165 159-166	1205	182 180-186	1/2
1.63	14:33	1:03	8:28	165 161-168	1397	173 82-182	1/3
1.75	15:49	1:16	10:11	150 144-159	1528	158 126-192	1/1
1.88	16:49	1:00	7:56	158 150-163	1254	184 180-192	4/0
2.00	17:55	1:06	8:45	162 159-164	1419	177 168-186	7/0
2.13	18:48	54	7:09	165 162-167	1180	186 184-188	0/7
2.25	19:46	58	7:44	166 165-167	1285	181 174-186	0/4
2.38	21:08	1:21	10:50	147 135-164	1593	146 116-186	1/1
2.50	22:07	1:00	7:59	162 152-169	1294	183 180-186	4/0
2.63	23:08	1:01	8:05	170 168-171	1374	179 168-186	4/3
2.75	24:04	56	7:30	168 167-170	1260	185 182-186	0/4
2.88	25:19	1:15	9:57	167 156-172	1662	165 120-186	0/2
3.00	26:24	1:04	8:36	151 144-160	1298	169 120-188	4/0
3.13	27:21	58	7:43	168 161-171	1296	185 182-188	4/1
3.25	28:19	57	7:40	171 167-177	1311	183 180-188	0/4
3.38	29:13	54	7:13	179 176-183	1292	187 186-190	1/3
3.50	30:40	1:27	11:36	161 144-178	1867	156 124-188	4/0
3.63	31:55	1:15	10:02	155 151-158	1554	178 176-180	4/0
3.75	33:18	1:23	11:02	161 156-164	1777	174 172-176	4/3
3.88	34:32	1:14	9:55	155 151-160	1538	176 174-178	1/3
4.00	35:45	1:13	9:42	159 158-161	1542	177 176-180	1/2
4.13	37:04	1:19	10:31	158 157-161	1661	176 172-182	8/1
4.25	38:26	1:22	11:00	165 159-174	1815	173 170-174	4/1
4.38	39:47	1:21	10:44	170 166-172	1825	174 172-178	1/1
4.48	41:02	1:15	11:44	164 161-168	1924	169 162-174	0/1

Heart

157/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 57m, Range 22m, Flat prediction 38:37

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.6%	9:34
12 2.6%	11:06
12 1.9%	9:13
11 2.2%	11:28
See your biggest climbs

Cadence

175 (192 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.3	178	4.3	37:52	8:52
Walk	7.7	124	0.2	3:10	14:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	49.08%	More
800m	3:40	7:23	52.89%	More
1km	4:56	7:56	51.36%	More
Mile	8:02	8:02	53.90%	More
5k	26:29	8:31	57.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	55.30
5km	27:24	8:49	55.24
5M	46:19	9:16	53.27
10km	58:52	9:28	52.46
10M	1:39:32	9:57	50.97
Half	2:14:06	10:14	49.34
20M	3:33:54	10:42	48.53
Mara	4:48:09	11:00	47.63

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