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Fri 14th Mar 2025 at 6:06am by RRR-CAZ 🇬🇧

Run > Hill Work
  • cold
  • Time
    1:28:04
  • Miles
    9.34
  • Min/mi
    9:26
  • Pacing
    85.5%
  • WAVA
    55.97
  • Stride(cm)
    98
  • Cals
    977
  • Watts
    282
  • Cadence
    174
  • BPM
    112
  • %MHR
    65.5
  • B/mi
    1055
  • Asc(m)
    137
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

🏃‍♂️ 2.5 mile warm up 15 X 1 minute hill efforts (Shepherds hill) with 30 seconds walk recovery then jog back down hill to start point finish 2.63 easy recovery

1) 1mi - 9:53(9:53/mi) 106/113bpm [1047b/mi] 104cal 267/314W
2) 1mi - 9:19(9:19/mi) 108/113bpm [1006b/mi] 100cal 268/358W
3) 0.5mi - 4:44(9:28/mi) 111/115bpm [1050b/mi] 51cal 281/394W
4) 0.04mi - 27(10:46/mi) 112/113bpm [1206b/mi] 5cal 267/312W
5) 0.12mi - 1:00(8:41/mi) 116/121bpm [1007b/mi] 12cal 331/362W
6) 0.03mi - 30(17:51/mi) 120/122bpm [2142b/mi] 5cal 169/375W
7) 0.1mi - 1:05(10:24/mi) 105/121bpm [1092b/mi] 9cal 211/253W
8) 0.12mi - 1:00(8:02/mi) 113/123bpm [909b/mi] 12cal 349/404W
9) 0.03mi - 30(15:34/mi) 123/126bpm [1914b/mi] 5cal 218/410W
10) 0.11mi - 1:06(9:54/mi) 110/121bpm [1088b/mi] 11cal 227/265W
11) 0.13mi - 1:00(7:41/mi) 106/111bpm [815b/mi] 12cal 374/426W
12) 0.03mi - 30(16:38/mi) 114/140bpm [1897b/mi] 5cal 189/416W
13) 0.12mi - 1:14(10:11/mi) 129/145bpm [1314b/mi] 14cal 220/256W
14) 0.13mi - 1:00(7:55/mi) 109/117bpm [863b/mi] 12cal 361/424W
15) 0.03mi - 30(15:35/mi) 118/121bpm [1839b/mi] 5cal 216/408W
16) 0.12mi - 1:14(10:23/mi) 109/120bpm [1133b/mi] 12cal 208/250W
17) 0.13mi - 1:00(7:42/mi) 103/109bpm [792b/mi] 14cal 359/431W
18) 0.03mi - 30(16:44/mi) 110/111bpm [1840b/mi] 5cal 206/423W
19) 0.12mi - 1:14(10:13/mi) 106/118bpm [1084b/mi] 11cal 225/253W
20) 0.13mi - 1:00(7:46/mi) 107/115bpm [831b/mi] 13cal 361/423W
21) 0.03mi - 30(16:03/mi) 116/117bpm [1861b/mi] 4cal 141/426W
22) 0.12mi - 1:11(9:48/mi) 107/118bpm [1049b/mi] 11cal 230/268W
23) 0.13mi - 1:00(7:39/mi) 109/116bpm [833b/mi] 14cal 374/439W
24) 0.03mi - 30(15:05/mi) 118/119bpm [1779b/mi] 5cal 243/430W
25) 0.12mi - 1:11(9:48/mi) 106/116bpm [1039b/mi] 11cal 226/266W
26) 0.13mi - 1:00(7:49/mi) 110/119bpm [859b/mi] 13cal 366/419W
27) 0.03mi - 30(17:28/mi) 119/121bpm [2078b/mi] 5cal 140/418W
28) 0.12mi - 1:12(10:12/mi) 109/116bpm [1112b/mi] 11cal 222/255W
29) 0.13mi - 1:00(7:46/mi) 107/113bpm [830b/mi] 13cal 364/426W
30) 0.03mi - 30(15:49/mi) 116/123bpm [1834b/mi] 4cal 119/409W
31) 0.12mi - 1:15(10:07/mi) 110/122bpm [1112b/mi] 12cal 223/251W
32) 0.13mi - 1:00(7:37/mi) 108/115bpm [823b/mi] 14cal 372/436W
33) 0.03mi - 30(16:32/mi) 116/122bpm [1918b/mi] 4cal 127/417W
34) 0.12mi - 1:12(9:59/mi) 114/122bpm [1138b/mi] 11cal 227/259W
35) 0.13mi - 1:00(7:48/mi) 112/119bpm [874b/mi] 13cal 366/415W
36) 0.03mi - 30(17:55/mi) 118/121bpm [2115b/mi] 5cal 162/410W
37) 0.12mi - 1:11(9:56/mi) 110/115bpm [1093b/mi] 11cal 237/282W
38) 0.13mi - 1:00(7:31/mi) 111/120bpm [835b/mi] 13cal 365/422W
39) 0.03mi - 30(17:25/mi) 118/121bpm [2054b/mi] 5cal 173/420W
40) 0.12mi - 1:13(9:49/mi) 109/113bpm [1070b/mi] 11cal 229/264W
41) 0.13mi - 1:00(7:36/mi) 115/127bpm [874b/mi] 14cal 369/429W
42) 0.03mi - 30(17:11/mi) 127/130bpm [2182b/mi] 5cal 124/425W
43) 0.12mi - 1:13(9:53/mi) 119/122bpm [1176b/mi] 12cal 231/262W
44) 0.13mi - 1:00(7:25/mi) 119/124bpm [883b/mi] 12cal 381/444W
45) 0.03mi - 30(16:22/mi) 125/127bpm [2046b/mi] 5cal 224/429W
46) 0.12mi - 1:15(10:04/mi) 109/120bpm [1097b/mi] 11cal 228/262W
47) 0.13mi - 1:00(7:47/mi) 108/114bpm [840b/mi] 14cal 367/434W
48) 0.03mi - 30(15:25/mi) 115/116bpm [1774b/mi] 5cal 247/407W
49) 0.12mi - 1:18(11:20/mi) 111/113bpm [1257b/mi] 12cal 260/326W
50) 1mi - 8:53(8:53/mi) 116/119bpm [1030b/mi] 104cal 294/347W
51) 1mi - 8:48(8:48/mi) 115/119bpm [1013b/mi] 108cal 290/356W
52) 0.5mi - 4:20(8:40/mi) 116/118bpm [1004b/mi] 53cal 293/328W
53) 0.13mi - 1:07(8:39/mi) 116/117bpm [1004b/mi] 15cal 294/309W
9:53 9:19 4:44 27 1:00 30 1:05 1:00 30 1:06 1:00 30 1:14 1:00 30 1:14 1:00 30 1:14 1:00 30 1:11 1:00 30 1:11 1:00 30 1:12 1:00 30 1:15 1:00 30 1:12 1:00 30 1:11 1:00 30 1:13 1:00 30 1:13 1:00 30 1:15 1:00 30 1:18 8:53 8:48 4:20 1:07
Sombrero
That sounds a tough one, good work 👏
Rosehip
well done !
Autumnleaves
Well done!

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.25 2:38 2:38 +5 10:30 100 70-113 1050 177 98-196 258 76-274 2/0
0.50 5:04 2:27 9:46 106 105-108 1035 175 172-176 268 257-294 2/1
0.75 7:33 2:28 9:54 110 108-112 1089 174 170-176 280 252-314 7/0
1.00 9:57 2:24 9:36 109 107-112 1047 174 170-176 272 256-303 1/2
1.25 12:14 2:18 9:11 108 103-110 992 174 170-176 258 240-279 0/10
1.50 14:35 2:21 9:22 108 103-113 1012 173 170-176 271 232-358 6/8
1.75 16:52 2:17 9:08 109 104-113 995 175 172-178 278 248-309 2/6
2.00 19:16 2:24 9:36 109 108-111 1046 174 150-178 267 57-287 1/4
2.25 21:33 2:17 9:09 109 106-113 997 174 172-176 281 249-308 2/7
2.50 24:00 2:27 9:46 112 110-115 1094 172 166-176 282 73-394 9/4
2.75 26:37 2:37 10:29 114 99-122 1195 167 112-188 257 34-375 9/2
3.00 29:04 2:27 9:47 114 100-126 1115 173 116-190 271 56-410 7/6
3.25 31:29 2:25 9:41 113 101-145 1095 174 118-194 292 39-426 7/7
3.50 33:55 2:26 9:43 116 101-138 1128 174 116-192 293 127-424 4/7
3.75 36:07 2:13 8:51 106 100-119 939 180 170-194 295 197-431 4/7
4.00 38:38 2:30 10:02 106 101-118 1063 172 118-194 267 99-423 7/8
4.25 41:04 2:26 9:44 109 102-118 1061 173 102-196 277 117-439 7/6
4.50 43:29 2:25 9:40 110 103-119 1064 173 118-242 275 46-438 8/6
4.75 46:00 2:31 10:03 112 102-121 1126 178 120-194 293 115-419 7/5
5.00 48:25 2:26 9:43 111 102-123 1078 173 122-192 281 116-426 7/6
5.25 50:50 2:25 9:38 112 103-122 1079 175 98-194 287 55-436 6/7
5.50 53:16 2:26 9:44 113 104-121 1100 174 102-192 296 99-415 5/7
5.75 55:40 2:24 9:34 112 104-121 1072 175 124-194 294 102-422 5/7
6.00 57:49 2:09 8:37 113 107-129 973 181 170-194 312 207-429 6/7
6.25 1:00:14 2:25 9:39 120 117-130 1158 173 110-196 273 102-444 8/6
6.50 1:02:42 2:28 9:53 113 104-127 1116 176 120-240 265 53-441 8/6
6.75 1:05:23 2:41 10:45 112 109-116 1205 169 118-194 301 123-434 9/5
7.00 1:07:37 2:13 8:54 118 115-119 1049 176 172-180 301 285-333 9/0
7.25 1:09:48 2:11 8:46 117 115-119 1025 176 174-182 295 274-318 2/2
7.50 1:12:00 2:12 8:48 115 113-117 1011 175 174-176 286 260-299 1/2
7.75 1:14:13 2:14 8:54 113 111-115 1006 175 172-178 285 253-347 2/6
8.00 1:16:29 2:15 9:01 115 113-119 1037 176 174-178 299 258-356 5/3
8.25 1:18:39 2:11 8:42 115 113-119 1001 175 172-180 278 255-298 2/4
8.50 1:20:49 2:10 8:39 115 114-116 994 176 174-180 294 289-298 1/4
8.75 1:23:01 2:12 8:49 117 115-118 1032 175 172-178 293 268-324 2/1
9.00 1:25:12 2:11 8:44 116 115-118 1014 175 174-180 296 248-328 3/2
9.25 1:27:21 2:09 8:36 116 115-118 997 173 120-180 289 230-302 1/2
9.34 1:28:08 47 8:49 116 115-117 1023 176 174-180 301 294-309 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    112 avge / 145 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.9% 9:30

  • Cadence Distribution

    174 avge / 242 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.7 177 9.1 1:23:26 9:12
    Walk 5.1 120 0.3 4:33 17:33
    Still 0.1 - - 4 -
    Pause 0.1 - - 5 -

  • Power Distribution

    282W (444 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:22 42.14% More
    800m 4:16 8:35 48.94% More
    1km 5:22 8:38 51.29% More
    Mile 8:42 8:42 54.89% More
    5k 27:55 8:59 56.35% More
    5 miles 46:10 9:14 55.72% More
    10k 57:55 9:19 55.52% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:15 8:15 57.83
    5km 27:25 8:49 57.39
    5M 45:25 9:05 56.64
    10km 57:10 9:12 56.24
    10M 1:34:41 9:28 55.86
    Half 2:06:03 9:37 55.42
    20M 3:17:24 9:52 55.45
    Mara 4:22:49 10:02 55.74
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