Wed 3rd Aug 2022 at 8:22am by hillstrider

Run > Hill Work

breezy
v warm

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Time
1:00:54
Miles
4.40
Min/mi
13:50
Pacing
29%
WAVA
44.74
Stride(cm)
74
Cals
341
Cadence
157
BPM
111
%MHR
66.3
B/mi
1542
Asc(m)
90
Hillscore
5
Surface
Mixed

Notes & Comments

6 hill reps with 50 metres sprint at the top on the gravel track with Mike.

Split Summary
===
1) 1m - 13:32(13:32/m) 106/118bpm [1434b/mi] 76cal 4.44/5.8mph
2) 1m - 14:31(14:31/m) 104/120bpm [1510b/mi] 68cal 4.13/6.03mph
3) 1m - 15:08(15:08/m) 115/140bpm [1741b/mi] 88cal 3.96/6.72mph
4) 1m - 12:47(12:47/m) 118/133bpm [1508b/mi] 74cal 4.7/5.43mph
5) 0.4m - 4:55(12:18/m) 126/135bpm [1550b/mi] 35cal 4.88/5.47mph

13:32 14:31 15:08 12:47 4:55

Pin Map

0mi in 0

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:14	2:14	17:54	101 90-114	1809	156 96-166	4/3
0.25	4:01	1:47	14:12	104 101-109	1477	166 160-170	2/2
0.38	5:37	1:36	12:46	108 99-116	1378	167 164-170	4/6
0.50	7:04	1:27	11:36	110 107-114	1275	165 158-170	6/3
0.63	9:09	2:05 +36	16:40	111 104-118	1850	161 82-174	2/7
0.75	10:51	1:43	13:40	102 93-117	1394	166 162-170	2/1
0.88	12:29	1:38	13:07	106 95-114	1391	164 162-168	1/0
1.00	14:07	1:38	13:04	109 101-117	1424	161 150-166	5/0
1.13	16:00	1:52	14:57	112 108-117	1674	154 140-164	4/0
1.25	17:40	1:40	13:24	110 105-116	1474	161 158-164	0/0
1.38	20:11	2:31	20:08	97 89-107	1953	126 80-168	1/2
1.50	21:44	1:33	12:23	94 88-100	1164	168 154-178	11/9
1.63	23:35	1:51	14:45	102 95-108	1504	132 88-184	4/4
1.75	25:08	1:34	12:29	111 103-120	1386	162 142-170	4/12
1.88	27:06	1:57	15:40	110 101-120	1723	135 88-176	9/0
2.00	28:39	1:33	12:25	98 92-103	1217	165 158-174	3/9
2.13	30:31	1:52	14:59	108 98-113	1618	136 86-180	14/4
2.25	32:06	1:35	12:39	110 102-114	1392	162 158-168	2/6
2.38	34:03	1:57	15:39	114 106-122	1784	143 88-176	10/11
2.50	35:33	1:29	11:55	116 110-125	1382	168 160-176	5/8
2.63	38:13	2:40	21:23	125 107-140	2672	130 88-180	12/7
2.75	40:36	2:23	19:06	108 103-127	2063	132 92-164	5/6
2.88	42:06	1:29	11:53	120 116-126	1427	164 158-170	2/1
3.00	43:48	1:43	13:41	117 112-122	1600	156 82-168	4/2
3.13	45:24	1:36	12:50	121 116-124	1554	164 160-168	2/8
3.25	47:25	2:01 +20	16:04	126 118-131	2024	156 82-174	1/8
3.38	50:45	3:20 +1:47	26:39	119 99-133	3172	157 84-172	3/5
3.50	52:27	1:42	13:37	119 113-124	1621	168 162-172	7/2
3.63	53:59	1:32	12:18	114 108-122	1403	167 158-170	3/6
3.75	55:39	1:40	13:20	111 107-117	1480	166 148-172	5/1
3.88	57:12	1:33	12:25	117 108-125	1453	161 80-170	5/5
4.00	1:04:08	6:56 +5:27	55:24	118 105-125	6538	167 158-172	1/8
4.13	1:05:37	1:29	11:55	124 119-129	1478	167 162-172	9/1
4.25	1:07:12	1:34	12:34	124 120-129	1558	152 80-170	7/4
4.38	1:08:44	1:32	12:16	129 124-135	1582	159 82-166	0/1
4.40	1:09:04	20	13:39	130 128-132	1775	164 162-166	0/0

Heart

111/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 18m, Flat prediction 1:00:24

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.1%	14:47
12 8.4%	11:18
12 4.7%	14:21
10 8.4%	11:57
See your biggest climbs

Cadence

157 (184 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.1	164	4.1	53:41	15:00
Walk	8.9	96	0.3	6:54	24:43
Still	0.4	-	-	20	-
Pause	10.6	-	-	8:10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:56	11:47	37.65%	More
800m	6:17	12:38	40.39%	More
1km	8:12	13:12	40.25%	More
Mile	13:36	13:36	41.10%	More
5k	44:50	14:26	42.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:47	10:47	51.81
5km	40:33	13:03	47.05
5M	1:10:43	14:09	43.87
10km	1:31:09	14:40	42.49
10M	2:38:54	15:53	40.55
Half	3:37:50	16:38	38.97
20M	5:57:06	17:51	37.68
Mara	8:09:33	18:41	36.63

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