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Wed 22nd Jan 2025 at 6:23pm by riggys99

Run > Hill Work
  • Time
    1:00:30
  • Miles
    6.09
  • Min/mi
    9:56
  • Pacing
    73.5%
  • WAVA
    49.79
  • Stride(cm)
    93
  • Cals
    614
  • Cadence
    174
  • BPM
    143
  • %MHR
    74.3
  • B/mi
    1425
  • Asc(m)
    164
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Warm up with strides and drills then
5 x sprint up then down hill with 10 secs rest between efforts
Felt quite good on efforts
Easy run back

1) 2.7mi - 27:03(10:01/mi) 140/151bpm [1402b/mi] 282cal 5.99/6.82mph
2) 0.11mi - 44(6:53/mi) 152/160bpm [1045b/mi] 8cal 8.73/9.73mph
3) 0.01mi - 10(12:06/mi) 161/161bpm [1949b/mi] 2cal 4.96/9.46mph
4) 0.1mi - 41(6:48/mi) 162/166bpm [1102b/mi] 8cal 8.82/9.31mph
5) 0.01mi - 10(16:28/mi) 163/166bpm [2683b/mi] 2cal 3.65/9.27mph
6) 0.1mi - 40(6:59/mi) 168/171bpm [1172b/mi] 8cal 8.6/9.5mph
7) 0.01mi - 10(11:08/mi) 171/172bpm [1904b/mi] 2cal 5.39/9.27mph
8) 0.11mi - 43(6:45/mi) 171/173bpm [1154b/mi] 9cal 8.89/9.54mph
9) 0.01mi - 10(25:26/mi) 172/173bpm [4374b/mi] 2cal 2.36/9.33mph
10) 0.1mi - 40(6:37/mi) 171/173bpm [1131b/mi] 8cal 9.07/9.83mph
11) 0.01mi - 10(13:53/mi) 173/173bpm [2401b/mi] 2cal 4.32/9.54mph
12) 2.82mi - 29:10(10:20/mi) 143/171bpm [1477b/mi] 281cal 5.81/6.74mph
27:03 44 10 41 10 40 10 43 10 40 10 29:10
Sombrero
Nice work
Mark J 🇳🇿
Good stuff.
Velociraptor
Well done :)

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.
2.70 27:31 27:31 +1 10:11 139 79-151 1416 167 0-180 95/89
2.81 28:14 43 6:48 153 140-161 1040 192 164-202 6/2
2.82 28:23 8 12:36 161 160-161 2029 196 196-196 0/1
2.92 29:03 40 6:45 162 159-166 1093 195 190-202 2/4
2.92 29:11 8 18:04 163 160-166 2946 117 0-196 1/0
3.02 29:50 39 6:55 169 166-171 1169 179 0-202 3/1
3.03 29:59 9 12:14 171 171-172 2091 141 0-198 0/4
3.14 30:41 42 6:43 171 170-173 1149 190 154-200 8/1
3.14 30:48 7 27:36 172 170-173 4747 65 0-196 0/0
3.24 31:27 39 6:39 171 169-173 1138 182 0-200 0/6
3.25 31:37 9 15:19 173 171-173 2649 147 0-198 0/1
6.07 1:01:57 30:20 +4 10:45 143 117-171 1536 167 0-180 88/87

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 173 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 11.6% 11:05
    16 3.4% 11:19
    11 3.9% 10:18
    11 5.1% 9:55

  • Cadence Distribution

    174 avge / 202 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.7 174 6.1 1:00:04 10:05
    Walk 0.9 102 0 34 1:02:37
    Still 0.5 - - 18 -
    Pause 2.0 - - 1:15 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:25 46.01% More
    800m 3:45 7:32 53.52% More
    1km 4:49 7:46 54.16% More
    Mile 8:30 8:30 52.18% More
    5k 30:01 9:40 50.28% More
    5 miles 50:39 10:08 48.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:55 8:55 49.70
    5km 29:39 9:33 50.89
    5M 49:06 9:49 50.11
    10km 1:01:48 9:57 49.75
    10M 1:42:19 10:14 49.71
    Half 2:16:12 10:24 49.05
    20M 3:33:14 10:40 49.65
    Mara 4:43:51 10:50 49.73
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