Wed 20th Jul 2022 at 7:58pm by Shortcut Cam

Run > Hill Work

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Time
31:04
Miles
2.96
Min/mi
10:30
Pacing
74%
WAVA
45.03
Stride(cm)
99
Cals
373
Cadence
155
BPM
136
%MHR
80.3
B/mi
1424
Asc(m)
131
Hillscore
11
Surface
Road

Notes & Comments

Gun Hill 8x90s
===
1) 0.19m - 1:30(7:58/m) 142/155bpm [1132b/mi] 19cal 7.53/9.87mph
2) 0.22m - 2:31(11:38/m) 130/155bpm [1513b/mi] 30cal 5.15/6.78mph
3) 0.19m - 1:30(8:04/m) 144/157bpm [1162b/mi] 20cal 7.43/8.97mph
4) 0.22m - 2:31(11:42/m) 130/157bpm [1521b/mi] 29cal 5.13/7.16mph
5) 0.18m - 1:30(8:18/m) 145/156bpm [1203b/mi] 20cal 7.23/8.77mph
6) 0.21m - 2:31(12:02/m) 128/156bpm [1539b/mi] 29cal 4.99/6.85mph
7) 0.19m - 1:30(8:03/m) 144/157bpm [1160b/mi] 20cal 7.45/8.7mph
8) 0.22m - 2:29(11:26/m) 129/157bpm [1475b/mi] 28cal 5.25/7.16mph
9) 0.18m - 1:30(8:16/m) 148/158bpm [1222b/mi] 21cal 7.27/7.66mph
10) 0.21m - 2:27(11:30/m) 130/158bpm [1495b/mi] 27cal 5.22/7.1mph
11) 0.18m - 1:30(8:31/m) 145/157bpm [1235b/mi] 20cal 7.05/8.41mph
12) 0.2m - 2:31(12:36/m) 128/157bpm [1613b/mi] 27cal 4.76/6.85mph
13) 0.17m - 1:30(8:35/m) 146/159bpm [1253b/mi] 20cal 6.99/8.41mph
14) 0.2m - 2:32(12:29/m) 130/159bpm [1623b/mi] 27cal 4.8/6.87mph
15) 0.18m - 1:30(8:18/m) 147/159bpm [1221b/mi] 20cal 7.23/8.18mph
16) 0.03m - 1:31(55:35/m) 134/159bpm [7448b/mi] 16cal 1.08/7.41mph

1:30 2:31 1:30 2:31 1:30 2:31 1:30 2:29 1:30 2:27 1:30 2:31 1:30 2:32 1:30 1:31

Pace

29%

32%

21%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	57	57	7:33	134 107-151	1011	165 102-176	11/1
0.25	2:19	1:22	10:59	148 135-155	1625	154 92-166	7/5
0.38	3:27	1:08	9:02	125 118-135	1129	166 164-168	0/14
0.50	4:45	1:19	10:28	126 107-150	1319	154 94-180	11/3
0.63	6:13	1:27	11:39	151 136-157	1758	144 104-170	11/2
0.75	7:23	1:11	9:25	126 121-134	1186	165 160-166	0/14
0.88	8:34	1:11	9:25	126 116-144	1186	158 108-180	6/3
1.00	9:45	1:11	9:28	153 145-156	1448	159 106-170	10/0
1.13	11:12	1:27	11:37	133 119-152	1546	138 110-166	2/11
1.25	12:26	1:14	9:56	123 117-138	1221	159 106-174	6/6
1.38	13:29	1:03	8:23	151 140-156	1265	168 168-170	13/2
1.50	15:06	1:37	12:54	134 116-157	1728	137 70-168	1/8
1.63	16:13	1:07	8:58	123 119-134	1103	167 162-174	4/7
1.75	17:16	1:03	8:22	148 137-156	1238	168 166-170	11/1
1.88	18:52	1:36	12:47	139 114-158	1777	141 80-170	2/12
2.00	20:02	1:10	9:19	121 118-124	1127	166 162-174	7/7
2.13	21:05	1:03	8:27	143 125-155	1208	169 168-172	11/3
2.25	22:48	1:42	13:40	139 117-157	1900	135 86-170	2/8
2.38	24:03	1:16	10:06	118 115-121	1192	165 162-174	6/5
2.50	25:07	1:04	8:31	144 124-157	1226	168 166-172	12/3
2.63	26:51	1:44	13:51	142 120-159	1968	135 102-170	2/8
2.75	28:03	1:12	9:39	121 118-126	1169	166 164-172	9/9
2.88	29:05	1:02	8:13	146 128-156	1199	170 168-172	11/0
2.96	31:04	1:59	24:33	141 107-159	3460	157 118-168	1/1

Heart

136/159max

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BPM
WHR
MHR
Bands
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Elevation

Asc 131m, Range 20m, Flat prediction 31:42

Elevation Graph

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Biggest Climbs (m)	Min/mi
19 6.0%	8:31
16 5.3%	9:42
16 4.5%	9:51
15 4.8%	9:24
15 6.6%	9:13
13 5.8%	8:26
See your biggest climbs

Cadence

155 (180 max) Stride Length: 99cm Run: 79% Walk: 21%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:28	39.49%	More
800m	4:42	9:27	41.60%	More
1km	5:54	9:30	43.15%	More
Mile	9:44	9:44	44.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:06	9:06	47.55
5km	32:49	10:34	44.87
5M	56:13	11:15	42.67
10km	1:11:52	11:34	41.69
10M	2:03:07	12:19	40.23
Half	2:47:06	12:45	38.92
20M	4:29:40	13:29	38.22
Mara	6:05:59	13:58	37.55

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