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Mon 7th Apr 2025 at 6:19pm by Keegan

Run > Hill Work
  • Time
    1:11:52
  • Miles
    7.38
  • Min/mi
    9:44
  • Pacing
    24%
  • WAVA
    47.46
  • Stride(cm)
    105
  • Cals
    836
  • Watts
    329
  • Cadence
    158
  • BPM
    138
  • %MHR
    71.4
  • B/mi
    1342
  • Asc(m)
    218
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

TAC Hill Session - 2 sets of 5 Efforts Up / 1 Effort Down
Tough but satisfying

1) 0.95mi - 8:39(9:06/mi) 131/143bpm [1193b/mi] 108cal 325/434W
2) 0.27mi - 1:53(7:05/mi) 130/154bpm [920b/mi] 21cal 488/624W
3) 0.27mi - 3:17(12:00/mi) 128/169bpm [1535b/mi] 36cal 201/458W
4) 0.26mi - 1:49(6:55/mi) 129/148bpm [891b/mi] 19cal 463/618W
5) 0.28mi - 3:05(11:13/mi) 126/169bpm [1413b/mi] 32cal 210/493W
6) 0.26mi - 1:47(6:48/mi) 134/153bpm [911b/mi] 20cal 507/626W
7) 0.27mi - 3:25(12:46/mi) 126/171bpm [1608b/mi] 33cal 184/316W
8) 0.26mi - 1:47(6:47/mi) 152/171bpm [1032b/mi] 24cal 515/627W
9) 0.27mi - 3:21(12:13/mi) 129/171bpm [1577b/mi] 34cal 199/491W
10) 0.26mi - 1:46(6:44/mi) 150/171bpm [1009b/mi] 23cal 522/620W
11) 0.27mi - 1:41(6:08/mi) 146/172bpm [896b/mi] 23cal 384/505W
12) 0.02mi - 35(26:51/mi) 129/154bpm [3464b/mi] 4cal 97/397W
13) 0.27mi - 1:47(6:42/mi) 156/179bpm [1045b/mi] 27cal 525/640W
14) 0.28mi - 4:07(14:37/mi) 138/179bpm [2016b/mi] 43cal 160/479W
15) 0.26mi - 1:47(6:48/mi) 146/165bpm [993b/mi] 26cal 493/625W
16) 0.27mi - 3:28(12:46/mi) 136/165bpm [1737b/mi] 34cal 193/487W
17) 0.26mi - 1:45(6:40/mi) 151/175bpm [1007b/mi] 26cal 514/619W
18) 0.28mi - 3:35(12:59/mi) 138/175bpm [1791b/mi] 38cal 188/508W
19) 0.26mi - 1:47(6:45/mi) 149/167bpm [1005b/mi] 25cal 517/655W
20) 0.27mi - 3:43(13:41/mi) 134/171bpm [1834b/mi] 34cal 174/476W
21) 0.27mi - 1:46(6:41/mi) 142/160bpm [948b/mi] 25cal 501/623W
22) 0.03mi - 2:12(1:27:38/mi) 148/172bpm [12971b/mi] 26cal 16/500W
23) 0.26mi - 1:31(5:52/mi) 143/156bpm [839b/mi] 21cal 402/530W
24) 0.11mi - 2:39(24:34/mi) 139/167bpm [3414b/mi] 24cal 98/402W
25) 0.91mi - 8:39(9:27/mi) 146/160bpm [1380b/mi] 110cal 312/468W
8:39 1:53 3:17 1:49 3:05 1:47 3:25 1:47 3:21 1:46 1:41 35 1:47 4:07 1:47 3:28 1:45 3:35 1:47 3:43 1:46 2:12 1:31 2:39 8:39
Velociraptor
Well done :)
Keegan
Thanks V’rap
Sigh
Excellent, well done!
Keegan
Thanks Sigh

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.
0.95 8:38 8:38 9:05 131 83-143 1190 162 0-176 325 0-434 20/14
1.22 11:55 3:17 +1 12:22 130 99-154 1608 164 0-192 488 0-624 19/0
1.49 15:24 3:29 +1 12:49 128 112-169 1640 130 0-174 201 0-458 0/20
1.75 17:47 2:23 +1 9:04 129 110-148 1170 152 0-182 459 0-618 19/1
2.02 21:27 3:40 +1 13:25 126 112-169 1691 141 0-176 212 0-493 0/19
2.29 23:27 2:00 +1 7:36 134 115-153 1018 168 0-188 502 0-626 19/0
2.56 27:32 4:05 +1 15:14 127 115-171 1935 133 0-176 183 0-316 0/20
2.82 29:39 2:07 +1 8:03 152 124-171 1223 170 0-188 510 0-627 19/0
3.09 33:45 4:06 +1 15:07 129 118-171 1950 134 0-176 201 0-491 0/19
3.35 36:00 2:15 +1 8:34 149 128-171 1276 170 0-190 517 0-620 20/0
3.62 39:16 3:16 +1 12:01 146 130-172 1755 163 0-184 384 0-505 0/18
3.64 43:59 4:43 +1 4:15:04 130 124-154 33158 74 0-170 116 0-397 1/3
3.91 45:49 1:50 6:54 155 124-179 1070 165 0-188 502 0-640 20/0
4.19 50:18 4:29 +1 16:01 138 122-179 2210 118 0-178 160 0-479 1/19
4.45 52:18 2:00 +1 7:38 146 129-165 1114 168 0-190 494 0-625 19/1
4.72 56:39 4:21 +1 16:06 136 126-165 2190 136 0-176 196 0-487 0/19
4.98 58:33 1:54 +1 7:14 151 126-175 1091 169 0-194 510 0-619 20/0
5.26 1:02:43 4:10 +1 15:06 139 126-175 2100 124 0-176 190 0-518 0/19
5.52 1:04:49 2:06 +1 7:58 149 126-167 1188 171 0-190 512 0-655 19/0
5.79 1:09:14 4:25 +1 16:22 134 122-171 2193 133 0-174 175 0-476 0/19
6.06 1:11:15 2:01 +1 7:36 142 120-160 1080 167 0-190 501 0-623 19/0
6.08 1:13:23 2:08 1:31:38 149 128-172 13652 9 0-180 17 0-500 1/2
6.34 1:14:56 1:33 5:58 142 128-156 847 164 0-190 389 0-530 0/17
6.45 1:17:34 2:38 25:05 139 121-167 3485 84 0-168 98 0-402 5/2
7.36 1:26:13 8:39 +1 9:28 146 123-160 1382 164 102-172 312 114-468 15/21

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 2.6% 10:57
    21 4.4% 10:05
    20 4.6% 7:02
    20 4.5% 7:01
    19 4.5% 9:11
    19 4.6% 6:54

  • Cadence Distribution

    158 avge / 194 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 64.7 169 6.7 52:22 9:20
    Walk 20.9 109 0.7 20:14 31:05
    Still 3.6 - - 3:32 -
    Pause 10.8 - - 10:27 -

  • Power Distribution

    329W (655 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:24 5:38 56.90% More
    800m 4:14 8:31 43.83% More
    1km 5:21 8:37 45.59% More
    Mile 9:49 9:49 42.67% More
    5k 33:53 10:54 41.45% More
    5 miles 58:47 11:45 38.88% More
    10k 1:13:52 11:53 38.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:25 8:25 49.81
    5km 28:25 9:09 49.43
    5M 47:20 9:28 48.28
    10km 59:45 9:37 47.71
    10M 1:39:33 9:57 46.95
    Half 2:13:00 10:09 46.34
    20M 3:29:24 10:28 45.97
    Mara 4:39:45 10:41 45.95

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