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Mon 10th Mar 2025 at 6:40pm by larkim

Run > Hill Work
  • Time
    21:18
  • Miles
    3.22
  • Min/mi
    6:37
  • WAVA
    72.27
  • Stride(cm)
    126
  • Cals
    270
  • Cadence
    193
  • BPM
    134
  • %MHR
    73.4
  • B/mi
    888
  • Asc(m)
    92
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

3x 7 minutes various cones. Hard up, hard down

1) 0.31mi - 2:05(6:46/mi) 117/130bpm [792b/mi] 21cal 8.87/10.35mph - up
2) 0.3mi - 1:57(6:29/mi) 137/141bpm [888b/mi] 27cal 9.26/9.39mph - down
3) 0.24mi - 1:43(7:02/mi) 141/148bpm [992b/mi] 24cal 8.52/9.39mph - up
4) 0.21mi - 1:20(6:14/mi) 142/146bpm [884b/mi] 19cal 9.63/10.18mph - down

5) 0.18mi - 1:12(6:43/mi) 112/127bpm [752b/mi] 10cal 8.93/9.64mph - up
6) 0.19mi - 1:11(6:18/mi) 122/130bpm [768b/mi] 12cal 9.53/9.6mph - down
7) 0.12mi - 51(7:20/mi) 128/132bpm [939b/mi] 9cal 8.18/9.66mph - up
8) 0.12mi - 47(6:40/mi) 132/134bpm [880b/mi] 9cal 9/9.1mph - down
9) 0.06mi - 25(7:29/mi) 134/137bpm [1002b/mi] 5cal 8.02/9.25mph - up
10) 0.07mi - 27(6:38/mi) 130/134bpm [862b/mi] 5cal 9.05/9.14mph - down
11) 0.24mi - 1:37(6:51/mi) 145/151bpm [993b/mi] 24cal 8.76/9.18mph - up
12) 0.1mi - 40(6:53/mi) 142/144bpm [976b/mi] 9cal 8.73/9.18mph - down

13) 0.06mi - 23(6:42/mi) 101/113bpm [676b/mi] 1cal 8.97/9.54mph - up
14) 0.07mi - 23(5:36/mi) 124/128bpm [695b/mi] 3cal 10.71/9.66mph - down
15) 0.3mi - 1:59(6:41/mi) 140/151bpm [935b/mi] 26cal 8.98/9.18mph - up
16) 0.3mi - 1:56(6:20/mi) 145/153bpm [919b/mi] 28cal 9.47/10.12mph - down
17) 0.18mi - 1:16(6:56/mi) 157/165bpm [1089b/mi] 20cal 8.65/10.06mph - up
18) 0.19mi - 1:07(6:02/mi) 159/161bpm [959b/mi] 18cal 9.95/9.83mph - down
2:05 1:57 1:43 1:20 1:12 1:11 51 47 25 27 1:37 40 23 23 1:59 1:56 1:16 1:07

Map
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0mi in 0

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.
0.31 2:03 2:03 6:41 115 88-131 769 180 0-200 27/4
0.61 3:59 1:56 6:29 137 131-140 888 189 188-194 10/3
0.85 5:41 1:42 7:04 140 135-147 990 192 190-194 5/2
1.06 7:12 1:31 +1 7:08 140 82-146 998 185 0-194 1/32
1.23 8:22 1:10 6:41 111 80-127 742 179 0-198 3/0
1.42 9:32 1:10 6:18 123 115-130 776 191 188-194 5/0
1.53 10:23 50 7:26 128 125-133 951 194 190-196 2/0
1.65 11:09 46 6:38 132 129-134 876 192 190-196 2/0
1.70 11:33 24 7:20 133 132-137 975 194 190-196 3/0
1.77 11:59 26 6:39 130 126-133 864 194 188-196 1/4
2.00 13:36 1:37 6:53 144 130-151 992 196 192-198 4/5
2.10 17:20 3:44 +1 39:56 134 96-144 5352 157 0-196 1/24
2.15 17:38 18 5:58 104 98-118 621 164 0-202 0/3
2.21 18:00 22 5:36 124 118-127 694 197 194-202 0/3
2.51 19:58 1:58 6:40 141 125-151 940 195 190-196 11/2
2.81 21:53 1:55 6:21 145 137-153 920 195 190-198 6/2
2.99 23:08 1:15 6:55 157 151-165 1085 195 194-198 4/1
3.17 24:15 1:07 +1 6:05 159 155-161 967 193 190-196 1/16

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 2.6% 7:04
    11 3.4% 6:59
    11 3.4% 6:52
    11 3.2% 6:43

  • Cadence Distribution

    193 avge / 202 max Stride Length: 126cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.0 193 3.2 21:16 8:27
    Still 0.1 - - 1 -
    Pause 17.9 - - 5:57 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:07 54.95% More
    800m 3:10 6:21 62.40% More
    1km 3:57 6:21 65.64% More
    Mile 6:25 6:25 69.46% More
    5k 26:29 8:32 56.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:10 6:10 72.37
    5km 20:30 6:36 72.40
    5M 33:58 6:48 71.26
    10km 42:45 6:53 70.69
    10M 1:10:48 7:05 70.09
    Half 1:34:16 7:12 69.47
    20M 2:27:37 7:23 69.39
    Mara 3:16:32 7:30 69.68
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