Thu 12th Jan 2023 at 7:24pm by ChristianPoulton

Run > Hill Work

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Time
27:53
Miles
3.22
Min/mi
8:40
Pacing
74%
WAVA
57.20
Stride(cm)
116
Cals
312
Cadence
161
BPM
127
%MHR
65.4
B/mi
1099
Asc(m)
198
Hillscore
19
Surface
Road

Notes & Comments

Thursday hill reps - 6 x Hyde Vale

Fairly consistent however I did feel tired and ran slower than I normally would

Split Summary
===
1) 0.46km - 1:52(4:03/km) 115/130bpm [467b/km] 18cal 14.79/18.37kmph
2) 0.48km - 3:14(6:45/km) 122/133bpm [823b/km] 36cal 8.9/13.71kmph
3) 0.46km - 1:57(4:12/km) 131/140bpm [550b/km] 24cal 14.28/17.54kmph
4) 0.48km - 3:09(6:32/km) 124/140bpm [811b/km] 34cal 9.17/13.87kmph
5) 0.46km - 1:56(4:14/km) 128/138bpm [541b/km] 22cal 14.18/17.5kmph
6) 0.49km - 3:03(6:17/km) 133/141bpm [835b/km] 38cal 9.55/14.01kmph
7) 0.46km - 1:58(4:16/km) 134/142bpm [572b/km] 25cal 14.06/17.5kmph
8) 0.48km - 3:13(6:43/km) 126/141bpm [847b/km] 33cal 8.92/13.84kmph
9) 0.46km - 1:56(4:15/km) 131/139bpm [557b/km] 22cal 14.12/16.96kmph
10) 0.49km - 3:27(7:07/km) 128/139bpm [910b/km] 37cal 8.43/14.31kmph
11) 0.46km - 1:56(4:10/km) 132/146bpm [551b/km] 21cal 14.38/17.47kmph
12) 0.02km - 11(10:44/km) 141/142bpm [1513b/km] 2cal 5.59/14.18kmph

1:52 3:14 1:57 3:09 1:56 3:03 1:58 3:13 1:56 3:27 1:56 11

Pace

48%

17%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	46	46	6:05	101 86-119	615	176 172-186	1/1
0.25	1:36	51	6:47	125 120-129	847	169 166-172	16/1
0.38	2:54	1:18	10:21	124 116-131	1283	148 82-168	4/7
0.50	3:56	1:02	8:13	118 117-120	969	160 158-162	2/16
0.63	5:20	1:25	11:19	124 120-128	1403	165 158-180	1/6
0.75	6:11	51	6:46	126 123-135	852	168 164-174	14/0
0.88	7:03	52	6:54	138 136-139	952	166 164-168	14/2
1.00	8:23	1:21	10:44	126 117-140	1353	142 108-166	7/21
1.13	9:26	1:03	8:23	123 119-125	1031	159 154-162	0/16
1.25	10:41	1:14	9:55	120 113-128	1190	169 158-176	13/0
1.38	11:33	52	6:56	129 119-136	894	166 164-168	22/1
1.50	12:40	1:08	9:01	136 130-138	1227	157 102-168	3/10
1.63	13:47	1:07	8:53	128 126-131	1136	159 154-160	0/21
1.75	14:47	1:00	7:56	136 131-140	1080	159 158-160	2/8
1.88	15:55	1:08	9:05	130 124-140	1180	169 166-174	20/3
2.00	16:50	55	7:24	139 136-141	1028	166 164-168	19/0
2.13	18:11	1:21	10:50	132 118-141	1430	148 106-170	2/8
2.25	19:17	1:06	8:45	121 118-124	1058	159 156-160	0/16
2.38	20:34	1:17	10:16	124 121-128	1272	162 152-176	1/10
2.50	21:26	52	6:59	130 124-135	908	166 164-170	16/1
2.63	22:17	51	6:46	136 134-138	919	167 166-170	18/1
2.75	23:44	1:27	11:35	128 116-139	1482	139 96-170	2/10
2.88	24:47	1:04	8:29	129 123-134	1094	159 158-160	2/22
3.00	26:13	1:25	11:24	122 109-136	1390	164 150-178	7/0
3.13	27:06	53	7:03	133 125-143	937	167 166-170	12/0
3.23	27:53	47	7:52	143 140-146	1124	167 164-170	9/1

Heart

127/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 198m, Range 39m, Flat prediction 30:26

Elevation Graph

Biggest Climbs (m)	Min/mi
37 8.9%	7:33
30 6.2%	7:46
30 6.5%	8:28
29 11.0%	7:26
20 9.0%	7:46
19 10.3%	8:38
See your biggest climbs

Cadence

161 (186 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.5	163	3.1	24:57	7:59
Walk	6.7	109	0.1	1:52	19:11
Still	3.8	-	-	1:03	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:17	55.06%	More
800m	3:52	7:48	52.60%	More
1km	5:10	8:19	51.39%	More
Mile	8:19	8:19	54.15%	More
5k	26:55	8:40	56.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:04	8:04	55.84
5km	26:51	8:39	57.14
5M	44:27	8:53	56.32
10km	55:58	9:00	55.92
10M	1:32:41	9:16	55.88
Half	2:03:24	9:25	55.13
20M	3:13:15	9:40	55.79
Mara	4:17:17	9:49	55.87

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