Thu 17th Nov 2022 at 5:38pm by JCB

Run > Hill Work

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Time
30:51
Miles
3.39
Min/mi
9:06
Pacing
92.2%
WAVA
51.78
Stride(cm)
103
Cals
365
Cadence
172
BPM
142
%MHR
83.5
B/mi
1292
Asc(m)
60
Hillscore
5
Surface
Road

Notes & Comments

2 comments

Personal plan: 30 minutes with a hill in it. Want to get some ascent and descent. Felt good, not going for any fast pace.

Split Summary
===
1) 1km - 5:53(5:53/km) 121/133bpm [712b/km] 58cal 10.2/10.81kmph
2) 1km - 5:25(5:25/km) 139/147bpm [753b/km] 63cal 11.07/12.02kmph
3) 1km - 5:57(5:57/km) 148/160bpm [880b/km] 75cal 10.09/11.08kmph
4) 1km - 5:03(5:03/km) 150/162bpm [758b/km] 62cal 11.88/12.43kmph
5) 1km - 5:56(5:56/km) 148/155bpm [877b/km] 74cal 10.12/11.15kmph
6) 0.45km - 2:38(5:53/km) 149/153bpm [877b/km] 33cal 10.19/10.21kmph

5:53 5:25 5:57 5:03 5:56 2:38

	Ness Nice running 👍
	JCB Thanks!

Pace

24%

47%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:15	1:15	9:58	116 95-127	1156	169 166-172
0.25	2:27	1:13	9:41	119 114-124	1153	170 166-174
0.38	3:39	1:12	9:33	120 117-123	1147	170 168-176
0.50	4:46	1:07	8:59	123 116-127	1105	172 164-176
0.63	5:54	1:08	9:02	131 128-132	1183	173 170-178
0.75	7:02	1:07	9:00	132 129-136	1188	174 168-178
0.88	8:07	1:05	8:42	135 131-139	1174	175 174-176
1.00	9:11	1:05	8:36	143 136-147	1231	174 170-176
1.13	10:15	1:04	8:32	144 139-146	1228	174 172-176
1.25	11:22	1:06	8:50	144 142-147	1272	174 170-176
1.38	12:32	1:11	9:26	143 141-145	1349	171 168-172
1.50	13:43	1:11	9:27	143 141-146	1351	170 166-172
1.63	15:03	1:20	10:38	146 138-154	1551	168 164-172
1.75	16:13	1:10	9:19	154 151-156	1435	170 168-174
1.88	17:20	1:07	8:54	157 151-160	1396	174 170-176
2.00	18:18	58	7:46	156 153-162	1212	177 174-180
2.13	19:18	1:00	8:01	154 150-159	1233	177 174-180
2.25	20:18	1:00	8:00	147 144-151	1177	174 164-176
2.38	21:19	1:01	8:10	148 140-152	1208	175 170-178
2.50	22:26	1:07	8:54	144 141-149	1281	173 170-176
2.63	23:40	1:14	9:52	145 142-149	1431	161 84-172
2.75	24:49	1:09	9:10	151 147-155	1383	172 170-174
2.88	26:01	1:12	9:37	150 148-152	1443	171 168-174
3.00	27:11	1:11	9:25	150 145-154	1413	171 168-174
3.13	28:23	1:11	9:30	146 142-149	1388	173 166-176
3.25	29:33	1:10	9:21	149 147-151	1394	175 172-178
3.38	30:46	1:13	9:42	150 146-153	1455	171 168-174
3.38	30:51	5	9:57	148 148-148	1473	172 172-172

Heart

142/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (180 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	172	3.4	30:46	9:06
Walk	0.3	84	0	5	20:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:52	42.20%	More
800m	3:58	7:59	48.88%	More
1km	5:02	8:06	50.20%	More
Mile	8:34	8:34	50.08%	More
5k	28:07	9:03	51.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:13	7:13	59.49
5km	27:49	8:57	52.52
5M	48:59	9:48	48.57
10km	1:03:25	10:12	46.85
10M	1:51:42	11:10	43.96
Half	2:34:00	11:45	41.87
20M	4:14:43	12:44	40.11
Mara	5:51:11	13:24	38.80

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Short Summary
Personal Plan