Wed 20th Jul 2022 at 8:32am by hillstrider

Run > Hill Work

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Time
55:11
Miles
4.04
Min/mi
13:40
Pacing
56%
WAVA
45.23
Stride(cm)
75
Cals
392
Cadence
157
BPM
135
%MHR
80.5
B/mi
1846
Asc(m)
90
Hillscore
5
Surface
Grass

Notes & Comments

Solo 6 hill reps at Ipley Crossroads with 50 metres sprints on flat gravel trail at the top.

Split Summary
===
1) 1m - 13:34(13:34/m) 147/164bpm [1995b/mi] 144cal 4.42/5.38mph
2) 1m - 15:16(15:16/m) 153/170bpm [2336b/mi] 161cal 3.93/7.64mph
3) 1m - 13:45(13:45/m) 123/162bpm [1692b/mi] 58cal 4.36/6.76mph
4) 1m - 12:05(12:05/m) 110/117bpm [1329b/mi] 28cal 4.96/5.74mph
5) 0.04m - 31(12:06/m) 113/114bpm [1367b/mi] 1cal 4.96/5.49mph

13:34 15:16 13:45 12:05 31

Pin Map

0mi in 0

Pace

89%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:36	1:36	12:47	121 93-140	1547	159 80-172	3/2
0.25	3:16	1:40	13:17	143 140-148	1900	172 164-180	4/6
0.38	5:02	1:46	14:08	144 139-148	2035	153 84-174	2/3
0.50	6:44	1:42	13:39	148 143-152	2021	164 82-172	7/9
0.63	11:00	4:16 +2:41	34:07	147 138-153	5015	151 80-170	5/4
0.75	12:34	1:34	12:34	153 150-156	1922	162 82-172	3/3
0.88	14:29	1:55	15:24	157 151-164	2417	157 80-170	11/0
1.00	16:16	1:46	14:08	160 156-164	2262	158 82-168	4/6
1.13	18:02	1:47	14:16	156 153-161	2224	154 106-166	3/2
1.25	19:48	1:45	14:02	148 135-166	2077	140 104-164	1/11
1.38	22:56	3:08	25:07	151 119-170	3793	158 82-186	10/1
1.50	24:30	1:34	12:29	156 125-166	1949	168 158-186	2/19
1.63	25:54	1:25	11:16	163 154-167	1838	171 152-188	5/6
1.75	27:33	1:39	13:10	155 151-159	2041	146 112-186	12/8
1.88	29:40	2:07	16:56	155 142-165	2625	148 82-186	13/3
2.00	31:31	1:51	14:49	144 134-153	2134	145 80-186	3/3
2.13	33:03	1:32	12:12	153 149-161	1868	164 148-174	2/2
2.25	35:04	2:01	16:11	120 97-160	1942	132 90-184	1/3
2.38	36:38	1:33	12:27	121 115-128	1507	167 144-180	2/1
2.50	38:31	1:53	15:05	120 109-128	1810	128 96-186	1/8
2.63	40:09	1:38	13:02	123 112-132	1604	168 154-184	13/3
2.75	42:24	2:15	18:02	122 107-136	2200	143 82-186	4/8
2.88	43:56	1:33	12:21	116 112-121	1433	163 84-170	4/10
3.00	45:18	1:21	10:50	117 115-119	1268	167 160-170	8/4
3.13	46:51	1:33	12:23	108 104-115	1338	162 158-168	4/5
3.25	48:21	1:30	11:59	110 104-115	1319	166 158-174	6/3
3.38	50:30	2:09 +28	17:12	111 99-114	1910	150 82-170	0/6
3.50	52:02	1:33 +3	12:21	109 103-114	1346	167 158-174	4/10
3.63	54:39	2:37 +1:04	20:52	109 104-116	2275	161 80-170	5/5
3.75	56:13	1:34	12:34	112 106-116	1408	167 164-170	3/4
3.88	57:33	1:20	10:42	113 111-115	1210	169 162-172	6/2
4.00	58:58	1:25	11:21	115 112-117	1304	167 166-168	6/5
4.04	59:29	31	12:11	113 113-114	1376	128 80-166	1/2

Heart

135/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 29m, Flat prediction 55:16

Elevation Graph

Biggest Climbs (m)	Min/mi
13 4.1%	15:10
13 8.5%	12:36
11 8.4%	11:51
11 8.4%	12:04
See your biggest climbs

Cadence

157 (188 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.1	166	3.7	48:46	13:21
Walk	16.4	98	0.4	9:48	27:48
Still	0.7	-	-	27	-
Pause	0.8	-	-	28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:40	10:45	41.23%	More
800m	5:47	11:37	43.90%	More
1km	7:22	11:51	44.82%	More
Mile	13:09	13:09	42.49%	More
5k	44:04	14:11	43.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:48	10:48	51.73
5km	40:36	13:04	46.99
5M	1:10:47	14:09	43.83
10km	1:31:15	14:41	42.45
10M	2:39:05	15:55	40.50
Half	3:38:05	16:39	38.92
20M	5:57:31	17:53	37.64
Mara	8:10:06	18:42	36.59

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