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Fri 27th Dec 2024 at 11:46am by RooA

Run > Hill Work
  • Time
    1:04:11
  • Miles
    5.44
  • Min/mi
    11:48
  • Pacing
    77.5%
  • WAVA
    42.23
  • Stride(cm)
    81
  • Cals
    512
  • Cadence
    169
  • BPM
    148
  • %MHR
    76
  • B/mi
    1747
  • Asc(m)
    83
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Hill Repeats with Runna ✅

0.95mi warm up at a conversational pace (no faster than 10:20/mi), while jogging to base of hill

10 reps of:
• 60s running hard uphill, 30s walking rest. Easy jog back down.

0.95mi cool down at a conversational pace (or slower!)

1) 0.95mi - 11:07(11:42/mi) 139/150bpm [1627b/mi] 101cal 5.12/5.45mph
2) 0.2mi - 2:51(14:18/mi) 133/144bpm [1902b/mi] 22cal 4.19/5.36mph
3) 0.14mi - 1:00(7:24/mi) 155/172bpm [1147b/mi] 9cal 8.11/7.64mph
4) 0.03mi - 30(17:44/mi) 169/172bpm [2996b/mi] 5cal 3.38/7.7mph
5) 0.18mi - 2:03(11:20/mi) 142/162bpm [1609b/mi] 18cal 5.29/5.59mph
6) 0.14mi - 1:00(7:18/mi) 160/175bpm [1168b/mi] 10cal 8.22/9mph
7) 0.03mi - 30(18:01/mi) 172/176bpm [3098b/mi] 5cal 3.33/8.25mph
8) 0.17mi - 2:01(11:54/mi) 142/164bpm [1691b/mi] 17cal 5.04/5.24mph
9) 0.14mi - 1:00(7:03/mi) 166/182bpm [1169b/mi] 10cal 8.52/10.21mph
10) 0.03mi - 30(18:44/mi) 177/182bpm [3316b/mi] 6cal 3.2/8.52mph
11) 0.17mi - 1:54(11:24/mi) 151/171bpm [1721b/mi] 18cal 5.26/5.53mph
12) 0.14mi - 1:00(7:22/mi) 166/178bpm [1224b/mi] 10cal 8.14/9.1mph
13) 0.03mi - 30(17:52/mi) 175/179bpm [3127b/mi] 5cal 3.36/8.16mph
14) 0.17mi - 2:27(14:14/mi) 142/170bpm [2021b/mi] 19cal 4.22/5.01mph
15) 0.14mi - 1:00(7:23/mi) 165/178bpm [1217b/mi] 10cal 8.13/9.46mph
16) 0.03mi - 30(19:19/mi) 175/179bpm [3380b/mi] 5cal 3.11/8.08mph
17) 0.17mi - 2:08(12:39/mi) 145/167bpm [1834b/mi] 17cal 4.74/4.86mph
18) 0.14mi - 1:00(7:08/mi) 166/181bpm [1183b/mi] 10cal 8.42/9.35mph
19) 0.03mi - 30(19:16/mi) 178/181bpm [3430b/mi] 6cal 3.11/8.54mph
20) 0.17mi - 2:12(12:47/mi) 145/171bpm [1853b/mi] 17cal 4.7/4.99mph
21) 0.14mi - 1:00(7:09/mi) 168/182bpm [1202b/mi] 10cal 8.38/9.75mph
22) 0.03mi - 30(19:23/mi) 177/181bpm [3430b/mi] 6cal 3.1/8.27mph
23) 0.17mi - 2:21(13:52/mi) 144/171bpm [1997b/mi] 17cal 4.33/4.59mph
24) 0.14mi - 1:00(7:17/mi) 167/179bpm [1216b/mi] 10cal 8.24/9.31mph
25) 0.03mi - 30(19:22/mi) 177/180bpm [3428b/mi] 5cal 3.1/8.12mph
26) 0.17mi - 2:20(13:49/mi) 145/171bpm [2003b/mi] 18cal 4.34/4.57mph
27) 0.14mi - 1:00(7:08/mi) 169/180bpm [1205b/mi] 10cal 8.41/9.58mph
28) 0.03mi - 30(19:48/mi) 177/180bpm [3504b/mi] 6cal 3.03/8.47mph
29) 0.17mi - 2:23(14:03/mi) 148/171bpm [2080b/mi] 18cal 4.27/4.44mph
30) 0.15mi - 1:00(6:43/mi) 173/184bpm [1162b/mi] 11cal 8.93/11.17mph
31) 0.02mi - 30(25:29/mi) 179/183bpm [4562b/mi] 6cal 2.35/8.79mph
32) 0.15mi - 2:41(17:17/mi) 144/173bpm [2489b/mi] 17cal 3.47/4.3mph
33) 0.95mi - 12:42(13:22/mi) 136/144bpm [1818b/mi] 58cal 4.49/4.95mph
11:07 2:51 1:00 30 2:03 1:00 30 2:01 1:00 30 1:54 1:00 30 2:27 1:00 30 2:08 1:00 30 2:12 1:00 30 2:21 1:00 30 2:20 1:00 30 2:23 1:00 30 2:41 12:42

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.
0.95 11:07 11:07 11:42 137 80-149 1603 174 110-178 25/1
1.15 13:58 2:51 14:17 132 119-145 1886 146 0-178 2/8
1.28 14:57 59 7:22 150 120-171 1106 189 166-196 7/0
1.31 15:26 29 18:29 169 163-172 3123 138 116-186 1/0
1.49 17:28 2:02 11:15 143 131-163 1609 169 116-174 0/8
1.63 18:29 1:00 7:21 155 133-175 1139 187 166-192 7/0
1.65 18:58 29 18:34 172 165-175 3194 143 118-188 1/0
1.82 20:58 2:00 11:49 142 132-165 1678 168 118-174 0/8
1.96 21:58 1:00 7:02 163 133-182 1145 191 166-194 8/0
1.99 22:27 30 19:14 176 171-182 3386 134 96-190 0/0
2.16 24:20 1:53 11:19 152 141-171 1720 169 130-176 0/8
2.29 25:20 59 7:22 164 143-178 1207 189 166-192 7/0
2.32 25:49 29 18:18 175 171-179 3201 129 112-190 1/1
2.49 28:15 2:26 14:09 143 126-171 2024 148 0-176 0/8
2.62 29:14 59 7:20 163 136-178 1195 190 166-194 8/0
2.65 29:43 29 19:59 175 168-178 3498 134 112-190 0/0
2.82 31:50 2:07 12:32 146 134-168 1829 166 112-174 0/8
2.96 32:49 1:00 7:08 165 140-181 1177 192 164-196 7/0
2.98 33:19 30 19:41 178 172-181 3503 132 110-192 1/1
3.15 35:30 2:11 12:42 146 134-172 1855 165 108-172 0/8
3.29 36:29 59 7:08 166 141-182 1185 192 164-196 7/0
3.32 36:59 29 19:53 177 171-181 3520 125 110-192 1/1
3.48 39:19 2:20 13:49 145 133-171 2004 163 106-170 0/7
3.62 40:19 1:00 7:19 163 136-179 1192 191 164-194 7/0
3.65 40:49 29 20:17 176 172-180 3570 120 104-190 0/0
3.81 43:07 2:19 13:45 147 135-172 2022 163 102-170 0/8
3.95 44:07 59 7:04 167 145-180 1181 189 162-194 7/0
3.98 44:36 29 20:41 177 171-180 3662 123 110-190 0/0
4.15 46:58 2:22 13:59 149 139-171 2083 161 106-170 0/6
4.30 47:58 1:00 6:46 169 146-183 1143 193 164-198 8/0
4.31 48:28 30 27:22 178 174-182 4870 87 56-190 0/0
4.47 51:08 2:40 17:13 144 132-174 2479 143 0-170 1/8
5.42 1:03:50 12:42 +1 13:22 136 122-143 1818 165 0-174 5/18
5.42 1:03:50 0 +1 0 139 139-139 NAN 166 166-166 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 183 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 1.5% 11:50

  • Cadence Distribution

    169 avge / 198 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.5 175 5.2 58:03 11:09
    Walk 8.7 111 0.2 5:35 23:50
    Still 0.8 - - 32 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:15 9:02 39.42% More
    800m 4:44 9:31 41.43% More
    1km 6:09 9:54 41.52% More
    Mile 10:09 10:09 42.89% More
    5k 33:50 10:53 45.01% More
    5 miles 58:23 11:41 42.52% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:17 10:17 42.37
    5km 35:02 11:17 43.45
    5M 58:35 11:43 42.38
    10km 1:14:06 11:56 41.94
    10M 2:03:56 12:24 41.20
    Half 2:45:56 12:40 40.12
    20M 4:22:09 13:06 39.85
    Mara 5:50:59 13:24 39.34
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