Thu 1st Dec 2022 at 5:42pm by JCB

Run > Hill Work

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Time
34:09
Miles
3.45
Min/mi
9:54
Pacing
91%
WAVA
47.75
Stride(cm)
96
Cals
408
Cadence
170
BPM
143
%MHR
84.2
B/mi
1416
Asc(m)
122
Hillscore
7
Surface
Mixed

Notes & Comments

Personal plan: 30 minutes with ascent from water’s edge. (Beach) Legs feeling it, especially in the last rep of the hill.

Split Summary
===
1) 1km - 6:03(6:03/km) 130/137bpm [786b/km] 65cal 9.93/10.61kmph
2) 1km - 5:40(5:40/km) 137/145bpm [777b/km] 66cal 10.58/10.98kmph
3) 1km - 5:51(5:51/km) 142/154bpm [830b/km] 70cal 10.27/11.62kmph
4) 1km - 6:37(6:37/km) 152/168bpm [1005b/km] 83cal 9.07/10.48kmph
5) 1km - 6:29(6:29/km) 152/162bpm [985b/km] 81cal 9.26/10.31kmph
6) 0.56km - 3:30(6:14/km) 149/160bpm [929b/km] 43cal 9.62/10.28kmph

6:03 5:40 5:51 6:37 6:29 3:30

Pace

27%

30%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:27	117 94-132	1222	169 160-174	1/2
0.25	2:32	1:13	9:48	132 129-135	1293	170 168-172	0/3
0.38	3:44	1:12	9:37	134 131-137	1290	172 170-174	2/2
0.50	4:54	1:10	9:20	130 128-132	1213	173 166-180	0/6
0.63	6:04	1:10	9:23	131 128-134	1229	176 174-180	3/1
0.75	7:12	1:08	9:00	135 132-137	1215	176 174-180	2/2
0.88	8:21	1:09	9:10	135 131-137	1238	177 176-180	3/2
1.00	9:31	1:10	9:20	138 137-139	1288	176 172-178	2/3
1.13	10:37	1:07	8:53	137 135-140	1218	173 166-176	2/6
1.25	11:47	1:10	9:17	141 135-145	1308	174 172-180	7/1
1.38	12:57	1:10	9:20	144 141-149	1345	173 170-176	1/4
1.50	14:00	1:04	8:29	139 135-143	1178	173 170-176	1/5
1.63	15:05	1:05	8:38	143 135-149	1235	172 166-174	6/4
1.75	16:18	1:13	9:41	140 136-147	1356	170 162-176	0/18
1.88	17:38	1:20	10:38	143 131-156	1522	166 162-172	17/0
2.00	18:55	1:17	10:16	159 153-166	1631	167 164-172	5/8
2.13	20:15	1:21	10:45	144 138-162	1547	165 160-172	4/14
2.25	21:34	1:19	10:31	151 140-158	1587	166 162-168	12/0
2.38	22:50	1:16	10:07	158 146-168	1599	167 160-172	2/11
2.50	24:19	1:29	11:52	143 138-149	1698	164 158-170	12/12
2.63	25:42	1:23	11:07	159 152-162	1767	166 160-168	10/0
2.75	26:57	1:15	10:00	152 144-161	1521	170 168-172	0/7
2.88	28:14	1:16	10:11	146 144-149	1486	171 170-174	6/2
3.00	29:35	1:21	10:51	153 150-154	1660	168 164-170	5/2
3.13	30:49	1:13	9:48	147 144-151	1440	170 168-172	0/7
3.25	32:06	1:17	10:18	144 142-147	1484	171 170-176	2/2
3.38	33:22	1:17	10:13	151 147-157	1542	171 168-174	6/1
3.46	34:09	47	9:34	159 157-160	1521	171 168-172	3/0

Heart

143/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 122m, Range 31m, Flat prediction 33:49

Elevation Graph

Biggest Climbs (m)	Min/mi
22 11.0%	10:35
22 14.8%	11:56
22 9.3%	10:02
See your biggest climbs

Cadence

170 (180 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	169	3.5	34:08	9:53
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	30	7:58	36.96%	More
200m	1:02	8:16	38.32%	More
400m	2:07	8:31	39.01%	More
800m	4:26	8:55	43.76%	More
1km	5:31	8:53	45.73%	More
Mile	9:00	9:00	47.67%	More
5k	30:33	9:50	47.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	54.80
5km	30:09	9:42	48.45
5M	53:06	10:37	44.80
10km	1:08:45	11:04	43.21
10M	2:01:05	12:07	40.56
Half	2:46:57	12:45	38.62
20M	4:36:09	13:48	37.00
Mara	6:20:44	14:32	35.78

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Short Summary
Personal Plan