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Tue 4th Feb 2025 at 3:09pm by Uwe

Run > Hill Work
  • Time
    41:37
  • Miles
    3.34
  • Min/mi
    12:28
  • Pacing
    72.8%
  • WAVA
    43.44
  • Stride(cm)
    84
  • Cals
    476
  • Cadence
    155
  • BPM
    134
  • %MHR
    78.2
  • B/mi
    1667
  • Asc(m)
    183
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

1) 1mi - 11:27(11:27/mi) 128/146bpm [1465b/mi] 126cal 5.24/8.91mph
2) 1mi - 13:19(13:19/mi) 138/149bpm [1838b/mi] 160cal 4.51/10.06mph
3) 1mi - 12:32(12:32/mi) 138/150bpm [1730b/mi] 142cal 4.78/11.23mph
4) 0.34mi - 4:19(12:34/mi) 134/143bpm [1683b/mi] 48cal 4.78/9.46mph

Included 10 x 200m hill sprints at rates of 7:30, 8:12, 7:47, 8:45, 8:12, 7:30, 8:45, 7:38, 6:40 and 6:48. Knees etc holding up well.
11:27 13:19 12:32 4:19

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.
0.13 1:16 1:16 10:08 99 82-113 1004 158 154-162 7/5
0.25 2:34 1:18 10:26 118 113-123 1230 158 154-166 7/3
0.38 3:59 1:24 11:15 125 123-128 1407 159 144-176 19/2
0.50 5:24 1:26 11:25 135 128-138 1542 143 94-180 3/12
0.63 7:07 1:42 13:40 130 125-133 1776 161 152-176 12/1
0.75 8:30 1:23 11:02 138 129-142 1523 162 114-176 3/15
0.88 10:12 1:42 13:38 133 123-139 1813 151 136-176 11/2
1.00 11:26 1:15 9:57 138 127-146 1373 175 140-230 2/10
1.13 13:19 1:52 14:59 137 124-142 2052 147 112-172 9/4
1.25 14:50 1:31 12:08 138 127-144 1674 159 106-172 9/4
1.38 16:48 1:58 15:48 134 123-141 2117 146 106-150 2/10
1.50 17:59 1:11 9:29 137 123-144 1300 166 86-174 17/3
1.63 19:52 1:53 15:03 139 135-144 2092 147 116-152 2/21
1.75 21:20 1:27 11:39 135 123-148 1573 174 106-182 17/0
1.88 23:33 2:14 +15 17:49 140 134-148 2495 142 106-166 1/20
2.00 25:00 1:27 11:33 141 135-147 1629 157 100-172 18/3
2.13 27:17 2:18 18:20 135 121-145 2475 147 104-176 0/15
2.25 28:20 1:03 8:20 138 123-148 1151 172 86-182 10/0
2.38 30:09 1:49 14:34 143 140-147 2082 143 110-152 6/11
2.50 31:41 1:31 12:12 136 133-139 1658 146 112-152 2/9
2.63 32:46 1:05 8:41 134 126-146 1164 174 108-192 5/4
2.75 34:43 1:57 15:38 145 139-149 2268 143 102-178 9/10
2.88 36:13 1:30 12:03 136 134-139 1639 152 148-154 4/3
3.00 37:32 1:18 10:26 127 121-135 1325 168 112-188 3/11
3.13 39:27 1:55 15:20 132 119-143 2025 140 106-178 16/0
3.25 40:49 1:23 11:00 135 133-139 1485 156 154-158 2/21
3.34 41:52 1:03 11:08 136 133-138 1514 157 154-160 5/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 10.8% 12:28
    18 8.8% 11:36
    18 8.8% 11:38
    17 13.8% 11:51
    16 7.0% 11:33
    16 6.1% 13:23

  • Cadence Distribution

    155 avge / 230 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 65.6 164 2.6 27:24 10:30
    Walk 30.3 133 0.7 12:47 17:56
    Still 3.4 - - 1:27 -
    Pause 0.6 - - 15 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:28 9:57 37.31% More
    800m 5:21 10:46 41.29% More
    1km 6:50 11:00 42.18% More
    Mile 11:26 11:26 42.90% More
    5k 39:14 12:38 42.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:35 11:35 42.37
    5km 38:33 12:24 43.43
    5M 1:03:50 12:46 42.97
    10km 1:20:22 12:56 42.74
    10M 2:13:04 13:18 42.81
    Half 2:57:11 13:32 42.29
    20M 4:37:27 13:52 42.79
    Mara 6:09:24 14:06 42.86

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