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Tue 7th May 2024 at 4:24pm by zp

Run > Hill Work

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Time
1:16:41
Miles
5.03
Min/mi
15:15
Pacing
40.9%
WAVA
30.73
Stride(cm)
65
Cals
815
Watts
238
Cadence
163
BPM
137
%MHR
79.9
B/mi
2082
Asc(m)
639
Hillscore
62
Surface
Road

Notes & Comments

Sweaty, bit overdressed.

4 x 2 min hard, 2 min recovery on lower slopes on Slackdhu. Finish with relaxed ascent to summit, descent via landslide.

1) 3.12km - 24:01(7:42/km) 135/158bpm [1040b/km] 250cal 253/W 7.79/14.94kmph
2) 0.12km - 2:01(16:29/km) 147/163bpm [2424b/km] 24cal 335/W 3.64/6.11kmph
3) 0.13km - 2:01(15:54/km) 138/162bpm [2193b/km] 22cal 116/W 3.77/14.75kmph
4) 0.13km - 2:01(16:05/km) 147/164bpm [2365b/km] 24cal 347/W 3.73/7.29kmph
5) 0.13km - 2:01(15:32/km) 139/164bpm [2159b/km] 22cal 113/W 3.86/9.58kmph
6) 0.12km - 2:01(16:48/km) 146/163bpm [2454b/km] 24cal 337/W 3.57/6.75kmph
7) 0.12km - 2:00(16:32/km) 140/164bpm [2314b/km] 22cal 117/W 3.63/10.31kmph
8) 0.13km - 2:01(15:54/km) 150/165bpm [2384b/km] 25cal 348/W 3.77/7.35kmph
9) 0.12km - 2:01(16:32/km) 138/164bpm [2281b/km] 22cal 137/W 3.63/9.35kmph
10) 3.99km - 36:32(9:10/km) 135/151bpm [1238b/km] 380cal 210/W 6.54/13.53kmph

24:01 2:01 2:01 2:01 2:01 2:01 2:00 2:01 2:01 36:32

Pace

35%

20%

26%

12%

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.
0.25	2:43	2:43	10:51	117 69-130	1269	178 172-186	247 162-312	87/1
0.50	5:17	2:35	10:18	129 123-133	1329	180 176-184	265 199-362	23/4
0.75	7:29	2:12	8:48	129 124-135	1134	180 178-188	258 184-334	11/12
1.00	9:33	2:04	8:17	131 127-136	1084	182 174-210	276 211-370	23/6
1.25	11:45	2:12	8:47	131 127-135	1151	180 176-184	264 207-373	64/0
1.50	14:32	2:47	11:07	134 122-139	1489	177 174-182	263 151-383	56/0
1.75	19:07	4:35	18:19	141 114-151	2583	167 156-182	273 194-376	50/8
2.00	25:44	6:38	26:31	148 114-162	3924	158 52-244	278 54-483	46/40
2.25	31:12	5:27	21:50	146 106-164	3187	177 90-252	255 65-582	43/42
2.50	39:10	7:58	31:53	143 103-165	4559	166 68-232	285 42-604	43/45
2.75	46:47	7:37	30:27	137 117-145	4172	130 104-226	245 44-445	31/46
3.00	53:03	6:16	25:04	144 129-151	3609	120 102-172	253 152-391	58/0
3.25	57:53	4:50	19:19	134 125-148	2589	121 100-176	225 133-382	65/0
3.50	59:55	2:02	8:10	140 130-149	1142	181 170-192	211 142-289	46/0
3.75	1:04:47	4:52	19:27	133 123-148	2587	190 128-234	137 28-290	48/0
4.00	1:07:52	3:05	12:19	136 129-145	1675	193 176-216	134 68-226	8/67
4.25	1:09:51	2:00	8:00	126 122-135	1008	184 174-194	153 117-196	0/132
4.50	1:12:08	2:17	9:07	126 119-138	1150	181 174-202	219 151-341	0/135
4.75	1:14:08	1:59	7:57	126 121-136	1002	178 170-180	209 145-259	4/67
5.00	1:16:20	2:12	8:48	123 116-130	1083	177 172-184	230 153-356	3/41
5.03	1:16:41	21	10:52	118 117-119	1282	176 174-178	207 176-246	0/2

Heart

137/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 639m, Range 498m, Flat prediction 1:00:26

Elevation Graph

Biggest Climbs (m)	Min/mi
251 23.3%	25:44
171 22.6%	23:30
47 39.2%	28:37
46 34.5%	24:43
44 36.7%	28:10
43 3.7%	9:44
See your biggest climbs

Power

238W (604 max)

Power Graph

Power Bands

Cadence

163 (252 max) Stride Length: 65cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.4	178	4.5	57:03	12:49
Walk	21.7	109	0.6	16:38	28:45
Still	3.9	-	-	2:59	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:47	42.11%	More
800m	4:03	8:08	47.11%	More
1km	5:08	8:16	48.38%	More
Mile	8:26	8:26	50.07%	More
5k	53:49	17:19	26.72%	More
5 miles	1:16:13	15:15	30.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:50	13:50	30.55
5km	46:01	14:49	31.25
5M	1:16:12	15:14	30.71
10km	1:35:56	15:26	30.45
10M	2:38:52	15:53	30.39
Half	3:31:31	16:09	29.96
20M	5:31:14	16:34	30.32
Mara	7:21:00	16:50	30.36

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