Thu 9th May 2024 at 6:50pm by westmoors
Run > Hill Work
- warm
-
Time
21:54
-
Miles
1.87
-
Min/mi
11:43
-
Pacing
86.1%
-
WAVA
45.73
-
Stride(cm)
80
-
Cals
212
-
Cadence
171
-
BPM
135
-
%MHR
80.2
-
B/mi
1577
-
Asc(m)
30
-
Surface
Trail
Notes & Comments
1) 0.07mi - 35(8:50/mi) 110/125bpm [972b/mi] 4cal 6.79/7.87mph
2) 0.05mi - 37(12:55/mi) 129/131bpm [1666b/mi] 6cal 4.65/6.85mph
3) 0.11mi - 1:04(10:04/mi) 135/139bpm [1358b/mi] 11cal 5.96/6.2mph
4) 0.1mi - 1:12(11:32/mi) 135/139bpm [1557b/mi] 11cal 5.2/6.18mph
5) 0.16mi - 1:36(10:15/mi) 138/143bpm [1414b/mi] 17cal 5.86/6.62mph
6) 0.16mi - 1:41(10:49/mi) 136/143bpm [1471b/mi] 16cal 5.55/6.18mph
7) 0.1mi - 1:04(10:09/mi) 137/142bpm [1390b/mi] 11cal 5.91/6.95mph
8) 0.11mi - 1:13(11:37/mi) 140/143bpm [1626b/mi] 13cal 5.17/6.66mph
9) 0.05mi - 33(11:29/mi) 136/138bpm [1561b/mi] 5cal 5.23/7.06mph
10) 0.05mi - 37(13:28/mi) 139/140bpm [1873b/mi] 6cal 4.45/6.14mph
11) 0.01mi - 30(52:55/mi) 127/137bpm [6720b/mi] 3cal 1.13/4.8mph
12) 0.05mi - 30(9:39/mi) 127/134bpm [1225b/mi] 4cal 6.22/7.53mph
13) 0.05mi - 38(13:54/mi) 136/136bpm [1890b/mi] 6cal 4.32/6.7mph
14) 0.1mi - 1:04(10:41/mi) 140/143bpm [1496b/mi] 11cal 5.61/6.45mph
15) 0.1mi - 1:13(12:13/mi) 140/144bpm [1711b/mi] 13cal 4.91/6.24mph
16) 0.15mi - 1:37(10:39/mi) 141/145bpm [1501b/mi] 18cal 5.64/6.45mph
17) 0.16mi - 1:43(10:54/mi) 139/146bpm [1514b/mi] 17cal 5.51/6.07mph
18) 0.1mi - 1:03(10:22/mi) 138/140bpm [1430b/mi] 11cal 5.79/6.55mph
19) 0.11mi - 1:13(11:19/mi) 141/143bpm [1597b/mi] 12cal 5.3/6.55mph
20) 0.05mi - 33(11:42/mi) 138/139bpm [1615b/mi] 5cal 5.13/6.72mph
21) 0.05mi - 38(13:14/mi) 139/140bpm [1839b/mi] 6cal 4.54/5.99mph
22) 0.01mi - 1:01(1:33:06/mi) 116/139bpm [10799b/mi] 6cal 0.64/4.7mph
35 37 1:04 1:12 1:36 1:41 1:04 1:13 33 37 30 30 38 1:04 1:13 1:37 1:43 1:03 1:13 33 38 1:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
32 |
32 |
8:28 |
107 87-125 |
907 |
174 118-190 |
1/1 |
0.13 |
1:21 |
49 |
13:02 |
130 126-132 |
1695 |
173 170-178 |
2/2 |
0.19 |
1:57 |
36 |
9:36 |
135 133-137 |
1297 |
178 176-180 |
3/2 |
0.25 |
2:38 |
41 |
10:54 |
138 137-139 |
1505 |
173 164-178 |
1/1 |
0.31 |
3:20 |
42 |
11:16 |
133 131-136 |
1499 |
170 168-172 |
0/3 |
0.38 |
4:02 |
42 |
11:12 |
133 131-138 |
1489 |
173 166-176 |
6/2 |
0.44 |
4:36 |
35 |
9:14 |
139 138-140 |
1284 |
174 172-176 |
6/1 |
0.50 |
5:20 |
43 |
11:31 |
142 141-143 |
1636 |
169 164-174 |
0/4 |
0.56 |
6:02 |
42 |
11:09 |
136 133-140 |
1517 |
169 168-170 |
1/3 |
0.63 |
6:38 |
36 |
9:39 |
133 132-133 |
1284 |
169 168-170 |
5/1 |
0.69 |
7:19 |
42 |
11:08 |
135 132-138 |
1504 |
174 166-176 |
4/3 |
0.75 |
7:57 |
38 |
10:00 |
141 139-142 |
1411 |
172 164-176 |
1/6 |
0.81 |
8:40 |
43 |
11:35 |
140 137-142 |
1623 |
167 166-168 |
4/2 |
0.88 |
9:23 |
42 |
11:20 |
136 135-137 |
1540 |
171 168-176 |
3/2 |
0.94 |
10:10 |
47 |
12:34 |
138 137-140 |
1734 |
170 166-176 |
1/0 |
1.00 |
11:10 |
1:00 |
16:04 |
125 112-137 |
2008 |
173 148-182 |
2/1 |
1.06 |
12:04 |
53 |
14:14 |
136 135-138 |
1936 |
170 162-176 |
1/5 |
1.13 |
12:41 |
38 |
10:03 |
140 138-142 |
1407 |
177 176-178 |
5/1 |
1.19 |
13:29 |
47 |
12:38 |
143 141-143 |
1807 |
170 164-176 |
1/3 |
1.25 |
14:14 |
46 |
12:10 |
137 135-141 |
1668 |
170 166-174 |
2/6 |
1.31 |
14:53 |
39 |
10:17 |
139 137-142 |
1429 |
176 174-176 |
4/1 |
1.38 |
15:29 |
36 |
9:30 |
143 142-144 |
1360 |
174 172-176 |
6/1 |
1.44 |
16:16 |
47 |
12:35 |
144 142-146 |
1811 |
168 162-172 |
2/5 |
1.50 |
16:54 |
38 |
10:10 |
138 135-141 |
1403 |
168 166-170 |
0/3 |
1.56 |
17:37 |
43 |
11:23 |
134 133-135 |
1526 |
169 166-176 |
2/2 |
1.63 |
18:13 |
37 |
9:44 |
139 136-140 |
1354 |
175 174-176 |
1/2 |
1.69 |
18:54 |
41 |
10:58 |
141 140-143 |
1547 |
170 166-174 |
1/3 |
1.75 |
19:34 |
40 |
10:37 |
141 139-143 |
1497 |
169 166-172 |
2/1 |
1.81 |
20:17 |
43 |
11:24 |
138 137-139 |
1574 |
172 166-176 |
1/1 |
1.87 |
21:54 |
1:37 |
29:52 |
124 83-140 |
3703 |
168 166-172 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.1 |
171 |
1.9 |
20:50 |
11:11 |
Walk |
0.2 |
129 |
0 |
3 |
13:16 |
Still |
4.7 |
- |
- |
1:01 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
31 |
8:19 |
41.22% |
More |
200m |
1:11 |
9:34 |
39.54% |
More |
400m |
2:33 |
10:15 |
39.49% |
More |
800m |
5:14 |
10:31 |
42.63% |
More |
1km |
6:33 |
10:33 |
44.31% |
More |
Mile |
11:11 |
11:11 |
44.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:06 |
11:06 |
44.44 |
5km |
38:01 |
12:14 |
45.34 |
5M |
1:03:46 |
12:45 |
44.16 |
10km |
1:20:45 |
13:00 |
43.68 |
10M |
2:15:26 |
13:33 |
42.97 |
Half |
3:01:37 |
13:52 |
41.88 |
20M |
4:47:37 |
14:23 |
41.68 |
Mara |
6:25:43 |
14:43 |
41.21 |
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