Tue 21st Nov 2017 at 6:00am by puzzler

Run > Hill Work

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Time
30:55
Miles
3.15
Min/mi
9:49
Pacing
80.5%
WAVA
47.56
Stride(cm)
103
Cals
417
Cadence
159
BPM
143
%MHR
77.1
B/mi
1401
Asc(m)
42
Hillscore
14
Surface
Road

Notes & Comments

Lydiard hill session

5 hills but took it fairly easy on downhill. Was supposed to be 6but could feel calves on 5th and need to ease into these.

Split Summary
===
1) 1m - 9:53(9:53/m) 143/157bpm 139cal 6.07/8.56mph
2) 1m - 9:09(9:09/m) 144/159bpm 126cal 6.55/9.71mph
3) 1m - 10:02(10:02/m) 141/164bpm 127cal 5.98/11.27mph
4) 0.15m - 1:51(11:58/m) 145/160bpm 25cal 5.01/5.38mph

9:53 9:09 10:02 1:51

Pace

61%

10%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.01	10:00	10:00	9:54	143 128-157	1415	158 120-192	56/31
2.10	20:00	10:00	9:12	143 131-159	1316	164 144-190	32/56
3.08	30:00	10:00	10:10	142 132-164	1444	156 140-186	54/29
3.15	30:54	54	12:34	142 134-146	1785	160 154-162	1/3

Heart

143/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 28m, Flat prediction 26:52

Elevation Graph

Biggest Climbs (m)	Min/mi
28 5.8%	10:55
28 5.6%	11:22
28 5.8%	11:31
27 5.7%	11:49
27 6.3%	10:41
See your biggest climbs

Cadence

159 (192 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	63.1	166	2.1	19:30	9:07
Walk	36.7	146	1	11:20	11:11
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	47.03%	More
800m	4:18	8:38	44.73%	More
1km	5:39	9:06	44.29%	More
Mile	8:49	8:49	48.32%	More
5k	30:19	9:45	47.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:19	9:19	45.72
5km	30:28	9:48	47.57
5M	50:08	10:02	47.06
10km	1:02:55	10:08	46.83
10M	1:43:29	10:21	47.05
Half	2:17:16	10:29	46.57
20M	3:33:40	10:41	47.41
Mara	4:43:24	10:49	47.66

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