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Wed 17th Apr 2024 at 5:05pm by McGettingThere

Run > Hill Work

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Time
46:16
Miles
5.00
Min/mi
9:15
Pacing
80.8%
WAVA
52.30
Cals
579
BPM
144
%MHR
81.1
B/mi
1335
Asc(m)
253
Hillscore
25
Surface
Road

Notes & Comments

Kinni King of the hills.

10 minute warmup (10kmh)
1 min @ 15kmh @ 5%
2 min @ 8kmh
x8
with increasing elev 0.5% each time
cool down @ 11.1 kph to make up to 5 miles.

1) 1.06mi - 10:14(9:40/mi) 120cal
2) 0.14mi - 1:00(7:02/mi) 16cal
3) 0.21mi - 2:15(10:28/mi) 25cal
4) 0.11mi - 45(7:09/mi) 13cal
5) 0.18mi - 2:00(11:20/mi) 20cal
6) 0.32mi - 3:00(9:20/mi) 38cal
7) 0.49mi - 4:15(8:41/mi) 58cal
8) 0.48mi - 4:45(9:59/mi) 56cal
9) 0.15mi - 1:00(6:51/mi) 18cal
10) 0.18mi - 2:00(11:20/mi) 21cal
11) 1.7mi - 15:01(8:51/mi) 194cal

10:14 1:00 2:15 45 2:00 3:00 4:15 4:45 1:00 2:00 15:01

Pace

24%

27%

24%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:31	2:31	10:03	115 50-141	1155	8/0
0.50	4:56	2:25	9:40	137 130-141	1323	7/0
0.75	7:20	2:25	9:39	140 138-142	1351	7/0
1.00	9:45	2:25	9:39	141 134-145	1360	7/0
1.25	11:49	2:04	8:16	152 141-161	1256	17/0
1.50	14:00	2:11	8:46	145 135-159	1271	17/0
1.75	16:33	2:32	10:09	147 129-162	1493	14/0
2.00	19:06	2:33	10:14	145 129-166	1483	10/0
2.25	21:15	2:09	8:36	149 129-166	1281	19/0
2.50	23:24	2:08	8:34	145 129-166	1242	21/0
2.75	25:48	2:24	9:36	142 132-160	1363	22/0
3.00	28:20	2:32	10:08	146 133-167	1479	19/0
3.25	30:41	2:22	9:26	152 136-168	1435	10/0
3.50	32:49	2:08	8:33	152 136-170	1299	25/0
3.75	35:21	2:31	10:05	140 131-149	1413	8/0
4.00	37:31	2:11	8:42	147 144-151	1279	8/0
4.25	39:42	2:10	8:42	148 144-152	1287	8/0
4.50	41:52	2:10	8:42	149 148-151	1296	8/0
4.75	44:02	2:10	8:42	149 144-152	1296	7/0
5.00	46:13	2:10	8:42	149 149-151	1296	8/0
5.00	46:15	2	8:56	149 149-149	1331	0/0

Heart

144/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 253m, Range 253m, Flat prediction 1:02:22

Elevation Graph

Biggest Climbs (m)	Min/mi
252 3.2%	9:13
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:42	43.75%	More
800m	4:13	8:30	46.67%	More
1km	5:24	8:41	47.60%	More
Mile	8:42	8:42	50.15%	More
5k	28:15	9:05	52.56%	More
5 miles	46:08	9:14	52.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:16	7:16	60.02
5km	26:46	8:37	55.46
5M	46:16	9:15	52.28
10km	59:24	9:34	50.88
10M	1:42:41	10:16	48.67
Half	2:20:06	10:42	46.84
20M	3:47:56	11:24	45.62
Mara	5:10:57	11:52	44.59

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