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Sun 27th Oct 2024 at 8:41am by hillstrider

Run > Steady-State
  • cold
  • Time
    58:02
  • Miles
    5.17
  • Min/mi
    11:14
  • Pacing
    83.4%
  • WAVA
    57.43
  • Stride(cm)
    85
  • Cals
    518
  • Cadence
    168
  • BPM
    152
  • %MHR
    90.2
  • B/mi
    1701
  • Asc(m)
    86
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

A solo hilly road run pushing hard on the up and down hills. Felt surprisingly good after yesterdays parkrun.

1) 1mi - 11:58(11:58/mi) 136/147bpm [1627b/mi] 95cal 5.02/5.61mph
2) 1mi - 11:13(11:13/mi) 157/167bpm [1762b/mi] 105cal 5.35/6.18mph
3) 1mi - 11:18(11:18/mi) 154/165bpm [1739b/mi] 101cal 5.31/6.18mph
4) 1mi - 11:05(11:05/mi) 156/164bpm [1730b/mi] 104cal 5.41/6.39mph
5) 1mi - 10:31(10:31/mi) 158/166bpm [1663b/mi] 96cal 5.7/6.74mph
6) 0.17mi - 1:56(11:29/mi) 157/161bpm [1802b/mi] 17cal 5.23/5.59mph
11:58 11:13 11:18 11:05 10:31 1:56

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 3:24 3:24 13:34 120 79-135 1628 163 82-174 4/6
0.50 6:20 2:56 11:46 138 133-143 1623 170 86-176 3/7
0.75 9:06 2:46 11:03 143 138-147 1580 175 172-178 14/10
1.00 11:57 2:52 11:27 141 133-147 1615 176 172-180 14/15
1.25 14:37 2:40 10:38 150 147-154 1596 173 90-180 15/17
1.50 17:22 2:45 10:58 157 152-164 1722 170 86-178 10/12
1.75 20:26 3:05 12:19 161 156-167 1984 163 84-176 16/1
2.00 23:12 2:45 11:02 161 152-166 1775 165 86-176 10/9
2.25 26:18 3:06 12:23 157 153-163 1943 166 88-172 13/12
2.50 29:10 2:52 11:30 157 155-162 1804 168 86-176 8/0
2.75 31:45 2:35 10:22 151 141-161 1565 174 168-184 0/3
3.00 34:30 2:44 10:57 153 142-160 1676 165 84-176 0/16
3.25 37:49 3:19 +23 13:17 156 146-163 2073 168 162-176 13/1
3.50 41:26 3:37 +50 14:28 154 139-162 2227 168 84-178 12/6
3.75 44:13 2:47 11:07 154 148-161 1711 164 82-176 12/13
4.00 46:49 2:36 10:25 158 152-163 1645 168 84-176 12/10
4.25 49:29 2:41 10:43 160 156-164 1714 174 170-178 12/15
4.50 52:09 2:39 10:38 161 156-166 1711 168 86-172 5/17
4.75 54:42 2:33 10:13 152 138-165 1552 165 86-184 7/12
5.00 57:21 2:39 10:35 158 151-162 1671 174 92-186 13/13
5.17 59:17 1:56 11:32 157 152-161 1812 160 80-170 6/5

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    152 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 2.8% 11:45
    21 2.5% 11:39
    13 4.3% 14:01

  • Cadence Distribution

    168 avge / 186 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.3 171 5.1 56:25 11:24
    Walk 2.7 92 0.1 1:39 14:32
    Pause 2.0 - - 1:13 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:15 9:03 50.71% More
    800m 4:57 9:57 53.07% More
    1km 6:16 10:06 54.52% More
    Mile 10:20 10:20 56.24% More
    5k 35:08 11:18 56.48% More
    5 miles 56:49 11:22 56.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:31 8:31 68.22
    5km 32:01 10:18 61.97
    5M 55:49 11:10 57.70
    10km 1:11:56 11:35 55.84
    10M 2:05:25 12:33 53.32
    Half 2:51:56 13:07 51.27
    20M 4:41:52 14:06 49.60
    Mara 6:26:24 14:45 48.21

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