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Wed 22nd Mar 2023 at 12:38pm by Shortcut Cam

Run > Hill Work

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Time
11:04
Miles
1.07
Min/mi
10:21
Pacing
82.3%
WAVA
43.38
Stride(cm)
93
Cals
135
Cadence
167
BPM
141
%MHR
84.8
B/mi
1456
Asc(m)
52
Surface
Road

Notes & Comments

Gun Hill 8x30s
===
1) 0.06mi - 30(7:53/mi) 121/142bpm [955b/mi] 4cal 7.61/8.27mph
2) 0.07mi - 1:00(13:28/mi) 133/144bpm [1791b/mi] 11cal 4.46/7.78mph
3) 0.05mi - 30(9:08/mi) 133/148bpm [1215b/mi] 6cal 6.57/7.64mph
4) 0.08mi - 1:00(12:56/mi) 136/148bpm [1759b/mi] 12cal 4.64/7.24mph
5) 0.06mi - 30(8:43/mi) 140/152bpm [1220b/mi] 6cal 6.89/7.68mph
6) 0.08mi - 1:00(12:09/mi) 142/153bpm [1726b/mi] 13cal 4.94/7.7mph
7) 0.06mi - 30(7:59/mi) 143/153bpm [1143b/mi] 6cal 7.51/8.5mph
8) 0.07mi - 1:00(13:38/mi) 144/154bpm [1964b/mi] 14cal 4.4/7.83mph
9) 0.06mi - 30(8:17/mi) 144/154bpm [1193b/mi] 6cal 7.24/7.18mph
10) 0.09mi - 1:00(10:52/mi) 145/155bpm [1577b/mi] 13cal 5.52/7.24mph
11) 0.07mi - 30(7:29/mi) 147/156bpm [1101b/mi] 6cal 8.01/8.75mph
12) 0.09mi - 1:00(10:36/mi) 147/157bpm [1558b/mi] 13cal 5.66/8.25mph
13) 0.06mi - 30(7:56/mi) 145/152bpm [1150b/mi] 6cal 7.57/8.66mph
14) 0.08mi - 1:00(12:03/mi) 144/154bpm [1734b/mi] 13cal 4.98/7.74mph
15) 0.06mi - 30(8:13/mi) 142/151bpm [1166b/mi] 6cal 7.3/8.97mph
16) 0.01mi - 4(7:44/mi) 152/152bpm [1176b/mi] 7.76/7.66mph

30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 4

Pace

41%

48%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	29	29	7:40	121 90-142	927	176 174-180	8/2
0.13	1:22	54	14:19	135 121-144	1933	166 118-174	1/5
0.19	1:57	35	9:13	130 118-146	1199	176 168-180	9/6
0.25	2:46	49	13:07	139 126-148	1822	156 112-176	8/7
0.31	3:23	37	9:47	134 123-148	1311	170 162-174	9/13
0.38	4:06	43	11:24	147 140-153	1675	168 160-176	11/9
0.44	4:43	37	9:59	135 129-144	1349	171 166-176	4/8
0.50	5:27	44	11:40	150 145-154	1749	164 120-176	13/11
0.56	6:09	42	11:13	137 132-145	1537	170 166-180	8/13
0.63	6:46	37	9:57	150 141-155	1492	165 116-176	6/4
0.69	7:22	35	9:27	143 135-150	1351	171 166-174	4/6
0.75	7:54	32	8:32	143 134-154	1220	171 162-174	2/5
0.81	8:32	38	10:07	153 146-157	1548	165 132-172	9/4
0.88	9:08	36	9:43	140 137-145	1360	169 160-176	2/9
0.94	9:43	35	9:20	149 141-154	1390	165 118-178	9/4
1.00	10:26	44	11:36	141 132-150	1637	158 120-170	0/5
1.06	10:58	32	8:24	141 132-151	1185	170 168-172	7/3
1.07	11:03	5	8:53	152 151-152	1349	170 168-172	2/0

Heart

141/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 52m, Range 12m, Flat prediction 11:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (180 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.8	170	1	10:22	9:55
Walk	6.2	121	0	41	25:34

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:59	37.45%	More
800m	4:47	9:37	41.22%	More
1km	6:11	9:56	41.98%	More
Mile	10:26	10:26	42.75%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:15	10:15	43.54
5km	36:57	11:54	40.17
5M	1:03:18	12:40	38.24
10km	1:20:56	13:01	37.34
10M	2:18:38	13:52	35.79
Half	3:08:10	14:22	34.80
20M	5:03:39	15:11	33.73
Mara	6:52:07	15:44	33.23

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