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Fri 11th Jan 2019 at 6:00am by ZORBAX65

Run > Hill Work
  • v cold
  • Time
    1:16:39
  • Miles
    9.02
  • Min/mi
    8:30
  • Pacing
    54.7%
  • WAVA
    58.69
  • Stride(cm)
    114
  • Cals
    874
  • Cadence
    167
  • BPM
    144
  • %MHR
    82.1
  • B/mi
    1221
  • Asc(m)
    286
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Casa_Collana_Vomero_Tasso_Falcone_SMartino_Giardinetti_Casa
===
1) 1km - 5:09(5:09/km) 128/140bpm 53cal 11.66/12.6kmph
2) 1km - 4:55(4:55/km) 132/137bpm 52cal 12.21/15.05kmph
3) 1km - 5:42(5:42/km) 135/141bpm 62cal 10.53/12.53kmph
4) 1km - 5:30(5:30/km) 143/154bpm 65cal 10.93/11.92kmph
5) 1km - 5:13(5:13/km) 144/149bpm 61cal 11.5/12.19kmph
6) 1km - 4:59(4:59/km) 145/149bpm 59cal 12.05/12.83kmph
7) 1km - 5:10(5:10/km) 150/163bpm 63cal 11.63/12.87kmph
8) 1km - 5:24(5:24/km) 147/152bpm 64cal 11.12/12.23kmph
9) 1km - 5:29(5:29/km) 147/152bpm 65cal 10.95/11.15kmph
10) 1km - 5:32(5:32/km) 148/152bpm 65cal 10.83/11.69kmph
11) 1km - 5:43(5:43/km) 148/152bpm 67cal 10.48/11.89kmph
12) 1km - 5:25(5:25/km) 143/160bpm 54cal 11.09/13.1kmph
13) 1km - 5:02(5:02/km) 147/151bpm 57cal 11.9/12.33kmph
14) 1km - 5:03(5:03/km) 149/152bpm 59cal 11.88/13.23kmph
15) 0.51km - 2:24(4:44/km) 153/163bpm 28cal 12.66/12.87kmph
5:09 4:55 5:42 5:30 5:13 4:59 5:10 5:24 5:29 5:32 5:43 5:25 5:02 5:03 2:24

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.24 10:00 10:00 8:06 130 96-140 1052 164 122-172 23/34
2.36 20:00 10:00 8:55 139 129-154 1239 166 160-172 22/20
3.53 30:00 10:00 8:32 144 133-149 1228 167 164-176 21/31
4.75 40:00 10:00 8:12 148 141-163 1215 166 162-174 28/95
5.86 50:00 10:00 8:58 147 144-152 1319 168 164-174 92/8
6.97 1:00:00 10:00 9:01 148 142-152 1334 167 160-172 53/31
7.79 1:10:00 10:00 +3:14 12:16 144 108-160 1765 165 102-182 16/32
8.98 1:20:00 10:00 +21 8:22 149 141-163 1247 170 152-174 24/35
9.01 1:20:13 13 7:29 161 160-163 1206 167 166-170 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 163 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    103 3.9% 9:06
    22 11.8% 8:58
    19 6.2% 24:09
    16 3.4% 9:08
    10 1.4% 9:08

  • Cadence Distribution

    167 avge / 182 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.2 166 9 1:16:18 8:40
    Walk 2.7 114 0 2:13 1:42:53
    Pause 2.1 - - 1:42 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:13 46.90% More
    800m 3:41 7:25 53.92% More
    1km 4:40 7:30 56.07% More
    Mile 7:47 7:47 57.92% More
    5k 26:07 8:24 57.31% More
    5 miles 42:07 8:25 57.95% More
    10k 52:55 8:31 57.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:05 8:05 55.73
    5km 25:46 8:18 58.08
    5M 41:55 8:23 58.23
    10km 52:21 8:25 58.23
    10M 1:25:11 8:31 58.77
    Half 1:52:17 8:34 58.85
    20M 2:53:05 8:39 59.73
    Mara 3:48:09 8:42 60.59

Photos



Bespoke Fields

Amend your bespoke fields
Amici Michele Z Mauro Giuseppe Fabio Gianfranco Armando Rosario Graziella
note del giorno

Three Things You Saw Today

1 stamattina il gruppetto cè e si fa come da scheda e si arriva a vedere su S Martino una stupenda ALBA
2 Si va stiamo seguendo la scheda da lunedi e sembra che le cose vadano benino non mi esalto ma
3 devo anche dire che sembra che migliori la mia situazione fisica relativamente alla corsa
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