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Wed 17th Apr 2024 at 6:48pm by RRR-CAZ 🇬🇧

Run > Hill Work

breezy

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Time
1:06:11
Miles
4.82
Min/mi
13:44
Pacing
23.1%
WAVA
37.06
Stride(cm)
66
Cals
447
Cadence
178
BPM
111
%MHR
65.1
B/mi
1529
Asc(m)
253
Hillscore
11
Surface
Road

Notes & Comments

2 comments

🏃‍♂️ First time with club for at least 18 months - ish. Jog to Anderson Ave Hill work @ Anderson Hill jog back to track two times 200 efforts steady back.

1) 1mi - 15:44(15:44/mi) 116/142bpm [1825b/mi] 131cal 3.81/10.96mph
2) 1mi - 14:21(14:22/mi) 111/124bpm [1594b/mi] 91cal 4.18/17.7mph
3) 1mi - 18:14(18:14/mi) 100/122bpm [1824b/mi] 88cal 3.29/14.46mph
4) 1mi - 10:37(10:37/mi) 114/131bpm [1210b/mi] 72cal 5.65/12.21mph
5) 0.82mi - 7:15(8:53/mi) 127/133bpm [1129b/mi] 65cal 6.75/7.08mph

15:44 14:21 18:14 10:37 7:15

	Autumnleaves Intrigued!!
	Sombrero Ooh nice.

Pin Map

0mi in 0

Pace

75%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:42	2:42	10:47	123 92-137	1327	169 120-176	6/21
0.50	8:20	5:38 +5	22:34	108 63-134	2437	174 126-200	25/9
0.75	11:47	3:27	13:49	121 80-142	1671	175 120-194	9/18
1.00	15:48	4:00	16:01	109 89-123	1747	185 158-206	17/17
1.25	19:16	3:29	13:54	110 91-122	1530	177 108-204	25/25
1.50	22:25	3:08	12:34	110 104-118	1382	196 162-240	16/21
1.75	26:11	3:46	15:05	108 90-116	1630	178 120-206	23/17
2.00	30:08	3:57	15:47	112 98-120	1767	176 120-222	18/16
2.25	34:10	4:02	16:10	110 97-120	1778	188 166-208	12/24
2.50	37:14	3:03	12:14	112 96-122	1369	183 120-206	25/24
2.75	40:06	2:53	11:31	115 104-122	1324	169 122-182	22/17
3.00	49:26	9:20 +1:07	37:20	91 57-121	3397	176 112-222	13/31
3.25	53:02	3:36	14:23	109 90-124	1568	184 120-218	46/32
3.50	55:29	2:27	9:49	113 102-125	1110	179 174-188	12/9
3.75	57:46	2:17	9:09	114 111-117	1043	180 176-184	17/16
4.00	1:00:07	2:20	9:22	125 115-131	1170	177 172-182	21/26
4.25	1:02:25	2:18	9:11	129 126-132	1184	176 166-178	27/14
4.50	1:04:35	2:10	8:41	127 124-132	1103	177 174-180	17/14
4.75	1:06:45	2:10	8:42	124 119-131	1078	177 174-182	23/31
4.82	1:07:22	37	9:22	130 130-131	1217	176 174-180	2/9

Heart

111/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 253m, Range 43m, Flat prediction 1:09:38

Elevation Graph

Biggest Climbs (m)	Min/mi
18 14.0%	18:43
17 13.8%	15:14
17 7.6%	7:24
15 6.3%	8:10
14 5.6%	9:26
14 6.7%	8:25
See your biggest climbs

Cadence

178 (240 max) Stride Length: 66cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.3	184	4.6	54:45	11:57
Walk	13.7	120	0.2	9:15	40:29
Still	4.9	-	-	3:16	-
Pause	0.1	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:31	46.58%	More
800m	4:18	8:38	48.21%	More
1km	5:25	8:44	49.73%	More
Mile	8:58	8:58	51.12%	More
5k	41:14	13:16	37.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:30	12:30	36.64
5km	41:33	13:22	37.55
5M	1:08:48	13:46	37.03
10km	1:26:38	13:57	36.78
10M	2:23:27	14:21	36.77
Half	3:11:00	14:35	36.29
20M	4:59:06	14:57	36.72
Mara	6:38:13	15:12	36.78

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