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Mon 22nd Apr 2024 at 4:27am by emmanicholls
Run > Hill Work
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Time
45:02
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Miles 4.61
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Min/mi 9:46
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Pacing
80.3%
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WAVA
51.82
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Stride(cm)
98
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Cals
404
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Watts
241
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Cadence
168
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BPM
136
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%MHR
79.3
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B/mi 1324
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Asc(m)
134
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Hillscore
12
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Surface
Road
Notes & Comments
1) 1mi - 9:45(9:45/mi) 132/140bpm [1286b/mi] 90cal 254/362W
2) 0.64mi - 5:51(9:10/mi) 140/144bpm [1283b/mi] 58cal 259/335W
3) 0.07mi - 30(6:47/mi) 145/148bpm [983b/mi] 5cal 355/412W
4) 0.1mi - 1:30(14:38/mi) 143/149bpm [2093b/mi] 13cal 150/401W
5) 0.14mi - 1:00(7:15/mi) 146/150bpm [1059b/mi] 10cal 371/455W
6) 0.17mi - 2:00(11:42/mi) 133/148bpm [1557b/mi] 16cal 160/309W
7) 0.07mi - 30(6:44/mi) 133/138bpm [895b/mi] 5cal 339/429W
8) 0.1mi - 1:30(15:24/mi) 134/141bpm [2063b/mi] 11cal 138/427W
9) 0.14mi - 1:00(7:07/mi) 129/137bpm [917b/mi] 10cal 334/460W
10) 0.17mi - 2:00(11:55/mi) 132/139bpm [1574b/mi] 15cal 161/326W
11) 0.07mi - 30(6:48/mi) 126/129bpm [856b/mi] 5cal 338/435W
12) 0.1mi - 1:30(14:37/mi) 129/136bpm [1886b/mi] 9cal 141/434W
13) 0.13mi - 1:00(7:25/mi) 133/140bpm [987b/mi] 11cal 373/444W
14) 0.17mi - 2:00(12:06/mi) 127/140bpm [1536b/mi] 15cal 163/310W
15) 0.07mi - 30(6:53/mi) 129/134bpm [889b/mi] 5cal 336/425W
16) 0.1mi - 1:30(14:26/mi) 131/139bpm [1892b/mi] 10cal 155/432W
17) 0.14mi - 1:00(7:10/mi) 135/149bpm [967b/mi] 10cal 380/468W
18) 0.2mi - 2:00(10:14/mi) 139/148bpm [1423b/mi] 18cal 208/333W
19) 1mi - 9:14(9:14/mi) 140/144bpm [1292b/mi] 86cal 235/386W
20) 0.02mi - 12(10:01/mi) 147/148bpm [1473b/mi] 2cal 296/309W
2) 0.64mi - 5:51(9:10/mi) 140/144bpm [1283b/mi] 58cal 259/335W
3) 0.07mi - 30(6:47/mi) 145/148bpm [983b/mi] 5cal 355/412W
4) 0.1mi - 1:30(14:38/mi) 143/149bpm [2093b/mi] 13cal 150/401W
5) 0.14mi - 1:00(7:15/mi) 146/150bpm [1059b/mi] 10cal 371/455W
6) 0.17mi - 2:00(11:42/mi) 133/148bpm [1557b/mi] 16cal 160/309W
7) 0.07mi - 30(6:44/mi) 133/138bpm [895b/mi] 5cal 339/429W
8) 0.1mi - 1:30(15:24/mi) 134/141bpm [2063b/mi] 11cal 138/427W
9) 0.14mi - 1:00(7:07/mi) 129/137bpm [917b/mi] 10cal 334/460W
10) 0.17mi - 2:00(11:55/mi) 132/139bpm [1574b/mi] 15cal 161/326W
11) 0.07mi - 30(6:48/mi) 126/129bpm [856b/mi] 5cal 338/435W
12) 0.1mi - 1:30(14:37/mi) 129/136bpm [1886b/mi] 9cal 141/434W
13) 0.13mi - 1:00(7:25/mi) 133/140bpm [987b/mi] 11cal 373/444W
14) 0.17mi - 2:00(12:06/mi) 127/140bpm [1536b/mi] 15cal 163/310W
15) 0.07mi - 30(6:53/mi) 129/134bpm [889b/mi] 5cal 336/425W
16) 0.1mi - 1:30(14:26/mi) 131/139bpm [1892b/mi] 10cal 155/432W
17) 0.14mi - 1:00(7:10/mi) 135/149bpm [967b/mi] 10cal 380/468W
18) 0.2mi - 2:00(10:14/mi) 139/148bpm [1423b/mi] 18cal 208/333W
19) 1mi - 9:14(9:14/mi) 140/144bpm [1292b/mi] 86cal 235/386W
20) 0.02mi - 12(10:01/mi) 147/148bpm [1473b/mi] 2cal 296/309W
9:45 5:51 30 1:30 1:00 2:00 30 1:30 1:00 2:00 30 1:30 1:00 2:00 30 1:30 1:00 2:00 9:14 12
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.13 | 1:11 | 1:11 | 9:27 | 110 85-125 | 1040 | 170 166-174 | 214 187-251 | 1/9 |
0.25 | 2:21 | 1:10 | 9:21 | 129 125-133 | 1205 | 170 166-174 | 243 185-332 | 5/4 |
0.38 | 3:41 | 1:20 | 10:42 | 136 133-138 | 1456 | 168 164-172 | 312 272-362 | 12/0 |
0.50 | 5:01 | 1:20 | 10:37 | 138 136-139 | 1466 | 170 166-174 | 292 262-307 | 11/0 |
0.63 | 6:12 | 1:12 | 9:32 | 136 133-140 | 1297 | 170 166-176 | 260 228-298 | 5/0 |
0.75 | 7:23 | 1:11 | 9:26 | 137 135-138 | 1292 | 170 166-174 | 272 243-302 | 5/0 |
0.88 | 8:34 | 1:11 | 9:30 | 135 134-136 | 1283 | 171 168-174 | 230 193-271 | 1/4 |
1.00 | 9:44 | 1:09 | 9:14 | 134 133-135 | 1238 | 171 168-176 | 222 187-250 | 1/4 |
1.13 | 10:50 | 1:06 | 8:49 | 135 134-136 | 1190 | 173 168-176 | 266 244-286 | 2/0 |
1.25 | 11:59 | 1:09 | 9:10 | 138 136-142 | 1265 | 173 168-176 | 248 225-263 | 1/1 |
1.38 | 13:07 | 1:08 | 9:06 | 142 141-143 | 1292 | 174 172-178 | 249 227-258 | 0/3 |
1.50 | 14:15 | 1:09 | 9:09 | 143 142-144 | 1308 | 174 168-176 | 242 229-269 | 4/1 |
1.63 | 15:26 | 1:10 | 9:24 | 142 140-143 | 1334 | 173 168-176 | 291 251-335 | 6/0 |
1.75 | 16:47 | 1:21 | 10:47 | 145 139-149 | 1564 | 158 114-208 | 235 67-412 | 4/6 |
1.88 | 17:59 | 1:12 | 9:39 | 141 139-146 | 1360 | 172 150-198 | 240 51-455 | 10/3 |
2.00 | 19:23 | 1:23 | 11:06 | 144 134-150 | 1600 | 159 110-226 | 229 72-455 | 1/2 |
2.13 | 20:35 | 1:12 | 9:37 | 128 122-133 | 1231 | 166 158-170 | 198 160-227 | 1/9 |
2.25 | 21:52 | 1:17 | 10:15 | 136 131-141 | 1395 | 164 116-202 | 240 78-429 | 6/5 |
2.38 | 23:07 | 1:15 | 10:00 | 128 123-133 | 1280 | 163 116-202 | 238 77-460 | 9/4 |
2.50 | 24:34 | 1:28 | 11:43 | 134 124-139 | 1570 | 151 96-196 | 213 74-460 | 2/2 |
2.63 | 25:43 | 1:08 | 9:08 | 129 125-131 | 1178 | 171 160-204 | 216 191-288 | 0/10 |
2.75 | 27:11 | 1:28 | 11:43 | 129 124-136 | 1512 | 155 114-250 | 200 67-435 | 8/3 |
2.88 | 28:16 | 1:05 | 8:42 | 130 124-138 | 1130 | 180 150-198 | 306 60-444 | 7/5 |
3.00 | 29:45 | 1:29 | 11:54 | 130 117-140 | 1547 | 147 102-194 | 187 69-392 | 4/1 |
3.13 | 30:53 | 1:08 | 9:01 | 125 120-129 | 1126 | 172 162-202 | 227 188-379 | 0/9 |
3.25 | 32:25 | 1:32 | 12:17 | 131 123-139 | 1610 | 157 96-198 | 196 68-432 | 8/2 |
3.38 | 33:25 | 1:00 | 8:00 | 132 126-143 | 1056 | 179 92-200 | 362 51-468 | 6/6 |
3.50 | 34:46 | 1:21 | 10:46 | 141 134-149 | 1519 | 160 110-194 | 213 95-336 | 7/0 |
3.63 | 35:53 | 1:07 | 8:56 | 137 132-139 | 1225 | 175 174-178 | 222 203-248 | 1/4 |
3.75 | 37:00 | 1:07 | 8:54 | 139 138-140 | 1237 | 170 166-174 | 236 206-264 | 0/11 |
3.88 | 38:06 | 1:07 | 8:55 | 141 139-142 | 1256 | 176 166-182 | 261 221-294 | 3/2 |
4.00 | 39:15 | 1:08 | 9:06 | 140 137-142 | 1275 | 176 172-180 | 213 196-240 | 0/7 |
4.13 | 40:18 | 1:03 | 8:26 | 137 136-138 | 1156 | 177 174-180 | 260 218-301 | 3/1 |
4.25 | 41:25 | 1:07 | 8:57 | 141 139-143 | 1261 | 175 174-178 | 261 244-300 | 2/1 |
4.38 | 42:33 | 1:08 | 9:01 | 141 139-143 | 1271 | 175 170-182 | 194 169-243 | 0/19 |
4.50 | 43:41 | 1:08 | 9:07 | 140 138-141 | 1276 | 173 168-178 | 174 157-234 | 3/12 |
4.61 | 45:01 | 1:20 | 11:59 | 142 140-148 | 1702 | 168 162-174 | 304 47-386 | 12/0 |
Heart
136/150max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 134m,
Range 49m, Flat prediction 45:50
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
40 4.3% | 10:02 |
15 7.5% | 11:47 |
14 3.7% | 8:47 |
14 3.9% | 9:35 |
11 4.3% | 8:59 |
11 4.6% | 7:57 |
See your biggest climbs |
Power
241W (468 max)
Power Graph
Power Bands
Cadence
168 (250 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 88.6 | 174 | 4.4 | 39:52 | 9:10 |
Walk | 11.4 | 115 | 0.3 | 5:07 | 19:47 |
Still | 0.1 | - | - | 2 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:44 | 8:44 | 50.95 |
5km | 29:29 | 9:29 | 52.74 |
5M | 49:08 | 9:50 | 51.64 |
10km | 1:02:03 | 9:59 | 51.19 |
10M | 1:43:25 | 10:21 | 50.49 |
Half | 2:18:12 | 10:33 | 49.28 |
20M | 3:37:40 | 10:53 | 49.10 |
Mara | 4:50:52 | 11:06 | 48.57 |
Bespoke Fields
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