Fri 25th Nov 2022 at 6:32pm by JCB

Run > Hill Work

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Time
25:58
Miles
2.53
Min/mi
10:16
Pacing
94%
WAVA
45.35
Stride(cm)
94
Cals
296
Cadence
166
BPM
140
%MHR
82.4
B/mi
1438
Asc(m)
94
Hillscore
6
Surface
Mixed

Notes & Comments

Personal plan: 20-25 minutes, going up and down a steepish hill. Bonus hill before the main one. Keeping heart rate in lower zones. Last rep at about 80% effort.

Split Summary
===
1) 1km - 6:35(6:35/km) 135/147bpm [889b/km] 69cal 9.12/9.74kmph
2) 1km - 6:18(6:18/km) 141/149bpm [888b/km] 72cal 9.53/10.31kmph
3) 1km - 6:35(6:35/km) 140/149bpm [921b/km] 76cal 9.12/10.01kmph
4) 1km - 6:06(6:06/km) 147/156bpm [897b/km] 75cal 9.84/11.66kmph
5) 0.07km - 24(6:09/km) 146/147bpm [898b/km] 4cal 9.76/9.61kmph

6:35 6:18 6:35 6:06 24

Pace

44%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:19	1:19	10:29	120 91-134	1257	165 160-168	1/2
0.25	2:39	1:20	10:42	134 131-137	1435	165 162-166	2/2
0.38	3:59	1:20	10:43	136 132-139	1457	165 162-166	1/5
0.50	5:17	1:18	10:25	139 136-142	1448	165 162-166	2/5
0.63	6:36	1:18	10:26	143 140-147	1492	166 152-170	1/7
0.75	7:51	1:15	10:01	140 135-146	1403	164 160-168	8/1
0.88	9:02	1:12	9:33	142 139-145	1356	165 164-166	1/10
1.00	10:22	1:19	10:35	138 134-143	1460	164 160-168	10/1
1.13	11:38	1:17	10:13	145 140-148	1481	167 164-172	2/9
1.25	12:56	1:17	10:18	140 136-145	1442	164 160-170	8/7
1.38	14:14	1:18	10:28	135 130-144	1413	167 164-168	9/3
1.50	15:34	1:20	10:39	144 134-147	1534	164 162-168	1/11
1.63	16:55	1:21	10:51	141 133-148	1529	166 162-170	11/3
1.75	18:12	1:17	10:15	137 133-145	1405	167 164-170	3/7
1.88	19:31	1:19	10:34	147 138-150	1554	165 160-170	8/8
2.00	20:39	1:07	8:58	142 136-153	1273	172 164-180	9/3
2.13	21:53	1:14	9:52	153 147-156	1510	168 164-172	2/3
2.25	23:08	1:15	10:02	145 143-147	1456	167 164-170	4/2
2.38	24:26	1:18	10:23	147 145-150	1526	168 166-170	5/1
2.50	25:41	1:15	10:01	146 144-148	1464	171 168-172	2/0
2.53	25:57	16	10:20	147 147-147	1519	168 168-168	0/0

Heart

140/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 94m, Range 18m, Flat prediction 25:50

Elevation Graph

Biggest Climbs (m)	Min/mi
11 6.5%	10:12
11 8.1%	10:26
11 7.3%	10:30
11 7.8%	10:13
10 8.1%	10:30
10 9.1%	11:07
See your biggest climbs

Cadence

166 (180 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	166	2.5	25:57	10:16
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:23	35.40%	More
800m	4:50	9:42	40.17%	More
1km	6:04	9:45	41.70%	More
Mile	10:05	10:05	42.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:37	8:37	49.82
5km	33:09	10:40	44.07
5M	58:23	11:41	40.75
10km	1:15:36	12:10	39.30
10M	2:13:09	13:19	36.88
Half	3:03:34	14:01	35.13
20M	5:03:39	15:11	33.65
Mara	6:58:39	15:59	32.54

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Short Summary
Personal Plan