Thu 2nd Mar 2023 at 6:30am by Richard-M

Run > Hill Work

breezy
cold

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Time
1:14:00
Miles
9.51
Min/mi
7:47
Pacing
51%
WAVA
64.06
Stride(cm)
124
Cals
975
Cadence
166
BPM
144
%MHR
84.5
B/mi
1117
Asc(m)
316
Hillscore
27
Surface
Road

Notes & Comments

Run: Thursday Hill work ... ⛅
felt good... ususal session 1, 5, 1

Split Summary
===
1) 1km - 5:10(5:10/km) 126/135bpm [652b/km] 60cal 11.6/12.06kmph
2) 1km - 4:51(4:51/km) 133/137bpm [646b/km] 62cal 12.36/12.7kmph
3) 1km - 4:54(4:54/km) 138/141bpm [676b/km] 65cal 12.25/13.13kmph
4) 1km - 5:32(5:32/km) 140/147bpm [774b/km] 73cal 10.85/12.39kmph
5) 1km - 5:25(5:25/km) 142/154bpm [769b/km] 71cal 11.08/12.56kmph
6) 0.46km - 2:03(4:26/km) 142/149bpm [630b/km] 27cal 13.53/14.24kmph
7) 0.31km - 1:39(5:19/km) 149/162bpm [791b/km] 21cal 11.3/12.87kmph
8) 0.34km - 1:29(4:22/km) 134/159bpm [586b/km] 16cal 13.72/14.11kmph
9) 0.31km - 1:37(5:08/km) 146/163bpm [749b/km] 20cal 11.69/12.63kmph
10) 0.33km - 1:30(4:29/km) 133/161bpm [597b/km] 15cal 13.37/13.81kmph
11) 0.32km - 1:35(4:58/km) 147/164bpm [731b/km] 19cal 12.07/12.9kmph
12) 0.34km - 1:30(4:24/km) 137/162bpm [602b/km] 17cal 13.65/13.77kmph
13) 0.31km - 1:33(5:02/km) 148/165bpm [746b/km] 19cal 11.9/12.36kmph
14) 0.36km - 1:27(4:03/km) 140/164bpm [567b/km] 16cal 14.81/14.04kmph
15) 0.31km - 1:33(4:59/km) 149/166bpm [742b/km] 19cal 12.05/12.93kmph
16) 0.61km - 2:38(4:20/km) 139/165bpm [603b/km] 30cal 13.84/15.12kmph
17) 1km - 5:15(5:15/km) 152/158bpm [799b/km] 76cal 11.41/14.41kmph
18) 1km - 4:50(4:50/km) 153/162bpm [740b/km] 66cal 12.4/13.98kmph
19) 1km - 4:10(4:10/km) 150/155bpm [626b/km] 59cal 14.39/15.08kmph
20) 1km - 4:40(4:40/km) 153/156bpm [714b/km] 68cal 12.86/13.6kmph
21) 1km - 4:40(4:40/km) 154/158bpm [719b/km] 68cal 12.85/13.5kmph
22) 1km - 4:42(4:42/km) 156/159bpm [734b/km] 70cal 12.74/13.54kmph
23) 0.3km - 1:16(4:08/km) 157/160bpm [649b/km] 18cal 14.52/14.44kmph

5:10 4:51 4:54 5:32 5:25 2:03 1:39 1:29 1:37 1:30 1:35 1:30 1:33 1:27 1:33 2:38 5:15 4:50 4:10 4:40 4:40 4:42 1:16

Pin Map

0mi in 0

Pace

13%

12%

33%

24%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:12	4:12	8:25	125 104-132	1052	163 116-166	11/6
1.00	8:10	3:57	7:55	133 129-135	1052	165 162-166	6/7
1.50	12:03	3:53	7:46	136 124-140	1056	166 164-168	7/9
2.00	15:58	3:56	7:51	138 136-141	1084	165 164-166	15/12
2.50	20:48	4:50 +12	9:39	141 129-147	1361	166 162-170	42/0
3.00	25:54	5:06 +38	10:13	143 116-154	1461	164 130-168	18/13
3.50	30:28	4:34 +46	9:08	141 118-158	1288	168 118-178	27/31
4.00	36:39	6:11 +2:16	12:21	142 109-162	1754	166 104-178	28/37
4.50	42:18	5:39 +1:54	11:18	138 106-164	1560	167 100-178	26/38
5.00	48:34	6:16 +2:45	12:31	141 109-164	1765	169 104-180	32/35
5.50	54:32	5:59 +2:20	11:57	143 110-166	1709	166 102-178	35/41
6.00	58:30	3:57	7:55	148 135-157	1171	166 162-168	28/31
6.50	1:02:48	4:19	8:38	157 154-162	1354	167 164-170	17/25
7.00	1:07:31	4:42 +1:05	9:25	148 121-156	1394	168 158-202	39/0
7.50	1:10:54	3:23	6:46	150 148-153	1014	166 162-172	8/35
8.00	1:14:39	3:46	7:31	154 152-156	1158	167 164-170	2/33
8.50	1:18:28	3:49	7:38	153 146-156	1168	167 164-170	9/9
9.00	1:22:09	3:40	7:21	156 154-159	1145	167 162-170	10/10
9.50	1:25:49	3:41	7:21	157 154-160	1155	168 160-174	11/11
9.51	1:25:54	5	6:49	159 159-159	1083	171 170-172	0/0

Heart

144/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 316m, Range 70m, Flat prediction 1:11:06

Elevation Graph

Biggest Climbs (m)	Min/mi
61 4.8%	9:12
57 4.6%	8:44
34 11.5%	8:04
32 10.4%	8:21
31 9.9%	7:51
30 9.8%	8:07
See your biggest climbs

Cadence

166 (202 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.8	167	9.5	1:14:27	8:41
Walk	3.8	113	0	3:35	2:13:18
Still	0.0	-	-	1	-
Pause	8.4	-	-	7:51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:15	53.78%	More
800m	3:12	6:26	61.68%	More
1km	4:07	6:37	62.44%	More
Mile	6:51	6:51	63.61%	More
5k	23:48	7:40	62.35%	More
5 miles	43:29	8:42	55.64%	More
10k	57:44	9:17	52.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	71.49
5km	21:25	6:54	69.32
5M	36:17	7:15	66.67
10km	46:10	7:26	65.46
10M	1:18:14	7:49	63.87
Half	1:45:32	8:03	62.18
20M	2:48:41	8:26	61.64
Mara	3:47:31	8:41	60.94

Bespoke Fields

Amend your bespoke fields

Fetch Miles

7:20	Egham to Staines

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