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Wed 4th Dec 2024 at 2:49pm by Nord Rundeer 🦌

Run > Hill Work
  • Time
    56:32
  • Miles
    4.47
  • Min/mi
    12:39
  • Pacing
    78.2%
  • WAVA
    43.62
  • Stride(cm)
    74
  • Cals
    409
  • Cadence
    172
  • BPM
    138
  • %MHR
    74.4
  • B/mi
    1751
  • Asc(m)
    86
  • Hillscore
    1
  • Surface
    Ice

Notes & Comments

Short sprints with ice spikes. Not good.

1) 1km - 7:13(7:13/km) 132/141bpm [952b/km] 57cal
2) 1km - 7:18(7:18/km) 137/146bpm [1000b/km] 56cal
3) 0.07km - 29(7:27/km) 142/145bpm [1058b/km] 4cal
4) 0.05km - 15(5:06/km) 150/154bpm [766b/km] 2cal
5) 0.35km - 3:00(8:29/km) 137/155bpm [1163b/km] 22cal
6) 0.05km - 15(4:44/km) 143/155bpm [676b/km] 2cal
7) 0.36km - 3:00(8:23/km) 139/159bpm [1166b/km] 23cal
8) 0.05km - 15(4:52/km) 149/157bpm [726b/km] 2cal
9) 0.61km - 5:00(8:16/km) 138/158bpm [1140b/km] 36cal
10) 0.06km - 15(4:25/km) 148/158bpm [652b/km] 2cal
11) 0.36km - 3:00(8:27/km) 139/161bpm [1173b/km] 21cal
12) 0.05km - 15(5:20/km) 151/159bpm [805b/km] 2cal
13) 0.35km - 3:00(8:39/km) 140/164bpm [1210b/km] 21cal
14) 0.06km - 15(4:25/km) 148/157bpm [654b/km] 2cal
15) 0.6km - 5:00(8:17/km) 140/160bpm [1160b/km] 36cal
16) 0.05km - 15(4:47/km) 147/157bpm [703b/km] 1cal
17) 0.33km - 3:00(9:01/km) 139/162bpm [1253b/km] 20cal
18) 0.06km - 15(4:17/km) 150/159bpm [643b/km] 2cal
19) 0.35km - 3:00(8:39/km) 140/163bpm [1211b/km] 20cal
20) 0.06km - 15(4:22/km) 153/163bpm [669b/km] 3cal
21) 1km - 8:45(8:45/km) 138/167bpm [1208b/km] 56cal
22) 0.18km - 1:15(7:02/km) 140/143bpm [985b/km] 9cal
23) 0.17km - 1:17(7:36/km) 140/142bpm [1063b/km] 10cal
7:13 7:18 29 15 3:00 15 3:00 15 5:00 15 3:00 15 3:00 15 5:00 15 3:00 15 3:00 15 8:45 1:15 1:17

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
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.
0.62 7:11 7:11 11:34 131 97-141 1516 186 0-200 20/9
1.24 15:37 8:26 +2 13:37 136 113-146 1851 189 90-198 6/10
1.28 16:06 29 11:55 142 139-146 1692 193 190-194 1/0
1.31 16:19 13 7:33 150 146-155 1131 210 194-218 0/1
1.53 19:32 3:13 +1 14:47 137 124-155 2026 160 0-216 7/4
1.56 19:46 14 7:23 144 132-155 1063 212 192-220 3/0
1.78 22:46 3:00 13:31 140 131-159 1892 159 118-218 9/9
1.81 23:00 14 7:41 149 142-157 1145 211 196-222 1/0
2.19 27:59 4:59 13:20 138 129-157 1840 167 112-214 10/13
2.22 28:13 14 6:43 149 138-159 1002 210 130-222 0/0
2.44 31:12 2:59 13:40 140 130-161 1913 162 114-218 3/11
2.47 31:26 14 8:16 151 144-160 1249 211 192-224 2/0
2.68 34:25 2:59 13:59 141 129-164 1972 161 114-224 6/3
2.71 34:39 14 6:57 149 140-158 1036 214 194-220 1/0
3.09 39:38 4:59 13:22 140 128-160 1872 165 116-220 9/13
3.12 39:52 14 7:18 147 135-160 1073 210 138-222 3/0
3.32 42:51 2:59 14:37 140 130-161 2046 148 116-220 8/6
3.36 43:05 14 6:43 151 141-161 1015 214 196-218 2/0
3.57 46:04 2:59 14:00 141 130-162 1973 157 112-218 4/7
3.60 46:18 14 6:57 153 143-164 1065 220 200-228 4/0
4.22 55:04 8:45 14:09 137 123-167 1938 164 106-226 18/34
4.33 56:17 1:13 11:16 140 136-142 1577 193 190-194 0/12
4.43 57:33 1:16 +1 12:20 140 136-142 1726 180 0-194 1/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 3.4% 13:17

  • Cadence Distribution

    172 avge / 228 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 74.6 193 3.8 43:11 11:28
    Walk 25.4 122 0.7 14:43 20:53

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:43 10:54 34.59% More
    800m 5:37 11:18 39.75% More
    1km 7:08 11:28 40.87% More
    Mile 12:15 12:15 40.41% More
    5k 39:43 12:47 42.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:33 11:33 42.87
    5km 38:26 12:22 43.96
    5M 1:03:40 12:44 43.50
    10km 1:20:10 12:54 43.27
    10M 2:12:47 13:17 43.34
    Half 2:56:49 13:30 42.81
    20M 4:36:57 13:51 43.31
    Mara 6:08:47 14:05 43.37

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