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Sun 5th May 2024 at 10:10am by Strutbrother

Run > Hill Work
  • Time
    45:49
  • Miles
    3.93
  • Min/mi
    11:39
  • Pacing
    75.7%
  • WAVA
    44.56
  • Stride(cm)
    86
  • Cals
    525
  • Watts
    308
  • Cadence
    160
  • BPM
    129
  • %MHR
    72.3
  • B/mi
    1509
  • Asc(m)
    136
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

1) 1km - 7:28(7:28/km) 116/129bpm [865b/km] 81cal 292/418W
2) 0.06km - 46(12:53/km) 107/123bpm [1378b/km] 6cal 171/231W
3) 0.09km - 30(5:35/km) 94/96bpm [525b/km] 3cal 343/638W
4) 0.03km - 20(12:23/km) 117/139bpm [1449b/km] 3cal 198/630W
5) 0.08km - 41(8:43/km) 127/137bpm [1106b/km] 8cal 197/232W
6) 0.1km - 30(4:55/km) 117/124bpm [574b/km] 6cal 415/661W
7) 0.03km - 20(10:49/km) 130/149bpm [1405b/km] 4cal 369/668W
8) 0.1km - 1:18(13:12/km) 123/148bpm [1624b/km] 13cal 101/238W
9) 0.1km - 30(4:58/km) 122/130bpm [606b/km] 7cal 483/646W
10) 0.04km - 20(9:08/km) 134/138bpm [1224b/km] 4cal 396/657W
11) 0.09km - 48(9:05/km) 139/147bpm [1262b/km] 9cal 153/222W
12) 0.1km - 30(5:03/km) 133/141bpm [672b/km] 6cal 418/613W
13) 0.03km - 20(10:43/km) 147/150bpm [1575b/km] 4cal 375/620W
14) 0.09km - 49(9:21/km) 136/150bpm [1271b/km] 9cal 147/211W
15) 0.19km - 1:00(5:22/km) 138/148bpm [742b/km] 14cal 471/593W
16) 0.05km - 30(10:34/km) 149/151bpm [1575b/km] 6cal 259/467W
17) 0.15km - 1:15(8:13/km) 130/148bpm [1068b/km] 13cal 203/237W
18) 0.19km - 1:00(5:14/km) 130/154bpm [680b/km] 13cal 460/588W
19) 0.05km - 30(10:56/km) 154/155bpm [1683b/km] 6cal 223/459W
20) 0.16km - 1:20(8:17/km) 132/150bpm [1093b/km] 14cal 192/220W
21) 0.19km - 1:00(5:12/km) 127/139bpm [661b/km] 14cal 475/597W
22) 0.05km - 30(10:34/km) 139/141bpm [1468b/km] 6cal 242/477W
23) 0.17km - 1:33(9:18/km) 126/149bpm [1172b/km] 14cal 163/235W
24) 0.18km - 1:00(5:29/km) 133/149bpm [729b/km] 14cal 453/587W
25) 0.04km - 30(11:18/km) 153/158bpm [1730b/km] 6cal 222/454W
26) 0.16km - 1:19(8:25/km) 132/151bpm [1111b/km] 14cal 189/231W
27) 0.26km - 1:30(5:40/km) 145/159bpm [822b/km] 21cal 436/552W
28) 0.05km - 30(10:32/km) 158/160bpm [1665b/km] 7cal 220/405W
29) 0.23km - 1:42(7:20/km) 133/149bpm [975b/km] 19cal 237/274W
30) 0.28km - 1:30(5:22/km) 129/136bpm [692b/km] 20cal 468/601W
31) 0.05km - 30(10:21/km) 146/164bpm [1511b/km] 6cal 181/425W
32) 0.26km - 2:40(10:24/km) 125/157bpm [1300b/km] 22cal 153/247W
33) 0.32km - 1:30(4:40/km) 120/138bpm [560b/km] 19cal 510/642W
34) 0.03km - 30(19:49/km) 140/165bpm [2773b/km] 6cal 111/520W
35) 0.32km - 2:49(8:41/km) 135/168bpm [1172b/km] 31cal 175/274W
36) 1km - 5:55(5:55/km) 136/147bpm [804b/km] 75cal 319/446W
37) 0.02km - 7(6:36/km) 148/148bpm [978b/km] 2cal 366/370W
7:28 46 30 20 41 30 20 1:18 30 20 48 30 20 49 1:00 30 1:15 1:00 30 1:20 1:00 30 1:33 1:00 30 1:19 1:30 30 1:42 1:30 30 2:40 1:30 30 2:49 5:55 7

Pace

19% 13% 10% 9% 19% 30%

Splits

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 1:16 1:16 10:10 94 66-108 955 170 158-178 359 328-390 3/2
0.25 2:54 1:38 13:03 114 108-119 1488 168 150-176 288 218-364 4/0
0.38 4:31 1:37 12:54 126 119-129 1625 169 156-180 316 223-390 6/3
0.50 5:54 1:23 11:06 115 110-124 1277 165 156-172 298 243-347 2/2
0.63 7:31 1:37 12:58 125 119-129 1620 165 116-178 313 144-418 6/0
0.75 9:25 1:53 +5 15:07 109 92-139 1648 143 120-194 294 123-638 10/0
0.88 11:20 1:55 15:21 125 112-149 1918 165 114-192 353 107-668 7/7
1.00 12:37 1:17 10:14 121 113-135 1239 166 120-194 360 143-657 1/6
1.13 14:03 1:26 11:31 137 128-147 1578 151 120-192 255 79-620 8/6
1.25 15:40 1:37 12:54 136 125-150 1754 152 122-192 266 116-620 8/6
1.38 17:08 1:28 11:47 145 133-151 1708 161 124-188 348 132-593 10/5
1.50 18:30 1:22 10:54 123 116-132 1342 164 120-186 298 131-577 1/8
1.63 19:59 1:29 11:55 146 130-155 1740 159 122-186 304 126-588 11/3
1.75 21:21 1:22 10:52 124 113-131 1348 162 122-184 309 136-591 0/9
1.88 23:03 1:42 13:39 135 119-149 1842 146 116-186 269 121-597 11/2
2.00 24:25 1:21 10:51 121 116-132 1312 162 124-180 299 125-575 0/7
2.13 25:58 1:33 12:27 145 130-158 1804 155 112-186 293 48-587 11/4
2.25 27:21 1:23 11:03 129 120-146 1426 163 82-178 337 80-552 0/9
2.38 28:45 1:24 11:14 156 145-160 1752 162 122-184 354 151-539 11/2
2.50 30:07 1:22 10:55 134 125-145 1462 160 124-164 243 168-274 3/3
2.63 31:21 1:14 9:53 126 121-132 1246 177 124-188 460 155-601 4/11
2.75 32:56 1:35 12:42 141 129-164 1791 144 92-188 259 134-469 10/0
2.88 34:48 1:51 14:51 121 107-127 1797 145 122-162 192 123-247 0/6
3.00 35:58 1:10 9:20 111 104-125 1036 191 186-194 576 497-642 0/8
3.13 37:44 1:46 14:10 143 125-168 2026 156 100-198 317 18-522 16/0
3.25 39:22 1:38 13:03 130 126-136 1697 147 118-162 209 70-274 1/4
3.38 40:41 1:19 10:35 125 122-128 1323 161 156-166 259 233-301 0/9
3.50 41:47 1:06 8:49 132 127-135 1164 168 162-174 325 291-356 0/9
3.63 43:02 1:15 9:57 139 135-145 1384 169 158-174 366 323-446 0/7
3.75 44:19 1:17 10:17 142 135-147 1461 162 156-172 282 236-416 5/6
3.88 45:26 1:07 8:53 138 133-143 1226 169 166-172 329 287-352 0/5
3.93 45:54 28 9:16 146 143-148 1352 175 172-178 357 339-370 0/1

Heart

129/168max
  • Show Beats/Mile

Elevation

Asc 136m, Range 37m, Flat prediction 49:22
Elevation Graph
Biggest Climbs (m) Min/mi
19 3.7% 13:04
17 5.0% 9:48
14 5.0% 8:46
14 5.3% 9:22
13 2.6% 11:51
11 5.6% 8:51
See your biggest climbs

Power

308W (668 max)
Power Graph
Power Bands

Cadence

160 (198 max) Stride Length: 86cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 75.0 171 3.4 34:24 10:14
Walk 21.6 123 0.6 9:56 17:54
Still 3.2 - - 1:29 -
Pause 0.2 - - 5 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:17 9:09 38.98% More
800m 4:43 9:29 44.99% More
1km 5:54 9:30 46.83% More
Mile 10:24 10:24 45.19% More
5k 35:42 11:30 44.84% More

Predictions

Dist Time Per Mile WAVA
1M 10:44 10:44 43.77
5km 35:43 11:30 44.83
5M 59:08 11:50 44.27
10km 1:14:28 11:59 43.98
10M 2:03:18 12:20 44.00
Half 2:44:10 12:32 43.44
20M 4:17:04 12:51 43.96
Mara 5:42:16 13:04 44.03
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