Wed 24th Apr 2024 at 6:48pm by serasqueak
Run > Hill Work
- Not good
- cold
-
Time
46:34
-
Miles
3.86
-
Min/mi
12:04
-
Pacing
71.3%
-
WAVA
42.04
-
Stride(cm)
79
-
Cals
452
-
Cadence
169
-
BPM
133
-
%MHR
78.1
-
B/mi
1610
-
Asc(m)
171
-
Hillscore
12
-
Surface
Road
Notes & Comments
1) 1km - 6:47(6:47/km) 128/148bpm [869b/km] 77cal
2) 1km - 6:47(6:47/km) 138/147bpm [935b/km] 71cal
3) 0.18km - 1:12(6:37/km) 144/146bpm [954b/km] 13cal
4) 0km - 1(7:22/km) 144/144bpm [1061b/km]
5) 0km - 1(7:10/km) 144/144bpm [1032b/km]
6) 0.04km - 30(13:41/km) 150/155bpm [2051b/km] 5cal
7) 0.19km - 1:31(7:58/km) 128/148bpm [1021b/km] 13cal
8) 0.19km - 1:16(6:47/km) 125/136bpm [848b/km] 16cal
9) 0.03km - 30(19:33/km) 127/132bpm [2482b/km] 4cal
10) 0.17km - 1:17(7:30/km) 126/133bpm [945b/km] 10cal
11) 0.17km - 1:10(6:43/km) 123/135bpm [826b/km] 10cal
12) 0.03km - 30(18:49/km) 134/138bpm [2521b/km] 5cal
13) 0.17km - 1:23(8:14/km) 129/136bpm [1063b/km] 11cal
14) 0.14km - 55(6:35/km) 123/131bpm [809b/km] 7cal
15) 0.03km - 30(14:54/km) 116/121bpm [1729b/km] 3cal
16) 0.19km - 1:46(9:18/km) 135/153bpm [1255b/km] 12cal
17) 0.16km - 1:30(9:06/km) 145/152bpm [1320b/km] 15cal
18) 0.03km - 30(16:55/km) 128/143bpm [2166b/km] 3cal
19) 0.16km - 1:14(7:58/km) 119/126bpm [948b/km] 8cal
20) 0.17km - 1:30(8:49/km) 132/142bpm [1164b/km] 15cal
21) 0.01km - 8(26:46/km) 136/138bpm [3640b/km] 1cal
22) 0.17km - 1:21(7:55/km) 124/137bpm [982b/km] 9cal
23) 1km - 7:00(7:00/km) 141/159bpm [986b/km] 71cal
24) 0.99km - 7:14(7:19/km) 144/154bpm [1054b/km] 73cal
6:47 6:47 1:12 1 1 30 1:31 1:16 30 1:17 1:10 30 1:23 55 30 1:46 1:30 30 1:14 1:30 8 1:21 7:00 7:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:23 |
1:23 |
11:07 |
93 68-115 |
1033 |
168 162-172 |
1/1 |
0.25 |
2:45 |
1:22 |
10:56 |
131 117-139 |
1432 |
173 170-176 |
14/0 |
0.38 |
4:10 |
1:24 |
11:16 |
137 132-146 |
1543 |
173 170-178 |
20/0 |
0.50 |
5:29 |
1:19 |
10:30 |
142 132-148 |
1492 |
173 170-174 |
9/2 |
0.63 |
6:50 |
1:22 |
10:52 |
137 132-142 |
1489 |
173 172-174 |
9/5 |
0.75 |
8:14 |
1:24 |
11:10 |
140 132-146 |
1564 |
173 172-174 |
0/9 |
0.88 |
9:35 |
1:21 |
10:45 |
140 134-146 |
1504 |
172 170-176 |
5/9 |
1.00 |
10:58 |
1:24 |
11:10 |
138 135-141 |
1542 |
170 168-172 |
2/12 |
1.13 |
12:17 |
1:19 |
10:28 |
133 130-135 |
1393 |
170 162-172 |
5/7 |
1.25 |
13:39 |
1:22 |
10:55 |
136 131-141 |
1484 |
170 170-172 |
21/0 |
1.38 |
16:37 |
2:58 +1:26
|
23:44 |
146 143-154 |
3466 |
162 110-172 |
10/10 |
1.50 |
18:18 |
1:41 |
13:26 |
129 117-148 |
1733 |
150 104-168 |
3/5 |
1.63 |
19:54 |
1:36 |
12:51 |
127 115-136 |
1631 |
178 164-184 |
2/12 |
1.75 |
21:33 |
1:40 +9
|
13:16 |
125 112-132 |
1659 |
158 108-182 |
13/2 |
1.88 |
23:20 |
1:47 |
14:13 |
129 115-138 |
1835 |
156 82-184 |
5/15 |
2.00 |
24:50 |
1:30 |
11:58 |
128 123-133 |
1532 |
171 162-186 |
13/1 |
2.13 |
26:40 |
1:50 |
14:41 |
119 112-135 |
1748 |
161 110-190 |
1/8 |
2.25 |
28:20 |
1:40 |
13:19 |
143 135-152 |
1904 |
170 106-190 |
4/5 |
2.38 |
30:28 |
2:08 |
17:06 |
132 113-151 |
2258 |
150 94-188 |
8/0 |
2.50 |
32:05 |
1:36 |
12:51 |
131 120-142 |
1683 |
182 164-190 |
1/14 |
2.63 |
33:55 |
1:50 |
14:41 |
129 118-140 |
1895 |
147 106-170 |
12/0 |
2.75 |
35:19 |
1:24 |
11:14 |
124 116-137 |
1392 |
171 164-174 |
2/4 |
2.88 |
36:47 |
1:28 |
11:45 |
143 137-148 |
1679 |
168 122-174 |
1/11 |
3.00 |
38:10 |
1:23 |
11:03 |
142 137-147 |
1568 |
172 170-174 |
6/5 |
3.13 |
39:33 |
1:24 |
11:10 |
144 137-152 |
1607 |
173 170-176 |
6/4 |
3.25 |
40:57 |
1:23 |
11:07 |
153 147-159 |
1700 |
175 172-176 |
5/6 |
3.38 |
42:18 |
1:21 |
10:47 |
145 143-147 |
1564 |
175 172-178 |
6/3 |
3.50 |
43:42 |
1:25 |
11:17 |
144 139-146 |
1624 |
174 172-176 |
2/3 |
3.63 |
45:07 |
1:25 |
11:19 |
148 146-149 |
1674 |
175 170-178 |
7/3 |
3.75 |
46:55 |
1:48 |
14:21 |
146 135-154 |
2095 |
174 172-176 |
12/4 |
3.86 |
48:09 |
1:14 |
11:15 |
132 131-133 |
1485 |
172 168-176 |
1/6 |
Elevation
Biggest Climbs (m) |
Min/mi |
31 5.8% |
10:51
|
22 20.0% |
33:34
|
14 11.4% |
13:32
|
14 9.4% |
10:37
|
13 6.5% |
16:42
|
12 8.9% |
11:07
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.6 |
172 |
3.8 |
45:31 |
12:06 |
Walk |
4.3 |
107 |
0.1 |
2:04 |
24:20 |
Still |
0.8 |
- |
- |
24 |
- |
Pause |
0.3 |
- |
- |
9 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:37 |
10:32 |
35.21% |
More |
800m |
5:21 |
10:47 |
37.88% |
More |
1km |
6:43 |
10:49 |
39.30% |
More |
Mile |
10:51 |
10:51 |
41.33% |
More |
5k |
39:17 |
12:39 |
39.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:07 |
11:07 |
40.36 |
5km |
37:00 |
11:55 |
42.37 |
5M |
1:01:16 |
12:15 |
41.76 |
10km |
1:17:08 |
12:25 |
41.52 |
10M |
2:07:44 |
12:46 |
41.23 |
Half |
2:50:04 |
12:59 |
40.40 |
20M |
4:26:18 |
13:19 |
40.50 |
Mara |
5:54:34 |
13:32 |
40.22 |
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