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Wed 12th Mar 2025 at 8:24am by hillstrider

Run > Hill Work
  • cold
  • Time
    1:00:52
  • Miles
    4.06
  • Min/mi
    15:00
  • Pacing
    13.8%
  • WAVA
    43.60
  • Stride(cm)
    67
  • Cals
    397
  • Cadence
    159
  • BPM
    130
  • %MHR
    77.5
  • B/mi
    1951
  • Asc(m)
    102
  • Hillscore
    7
  • Surface
    Trail

Notes & Comments

4 comments
5 hill reps with sprints off the top of the hill on the gravel track. Run out and back.

1) 1mi - 14:11(14:11/mi) 130/149bpm [1844b/mi] 97cal 4.23/5.8mph
2) 1mi - 17:25(17:25/mi) 127/153bpm [2212b/mi] 108cal 3.44/6.62mph
3) 1mi - 14:55(14:55/mi) 128/145bpm [1909b/mi] 89cal 4.02/6.72mph
4) 1mi - 13:35(13:35/mi) 138/153bpm [1875b/mi] 98cal 4.42/6.59mph
5) 0.06mi - 47(13:17/mi) 137/141bpm [1820b/mi] 5cal 4.52/4.93mph
14:11 17:25 14:55 13:35 47
Lesley C
Well done!
hillstrider
Thanks Lesley, it was a tough session.
geordiegirl
Excellent
hillstrider
Thanks GG
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

86% 9% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:52 1:52 14:56 129 104-144 1927 158 152-166 3/1
0.25 3:34 1:42 13:39 139 133-144 1898 158 80-164 3/3
0.38 5:17 1:42 13:39 139 135-145 1897 162 154-168 3/4
0.50 12:21 7:04 +5:22 56:32 123 85-144 6954 165 150-176 4/3
0.63 14:02 1:42 13:33 140 130-149 1896 155 82-174 7/3
0.75 16:11 2:09 17:11 118 96-135 2028 158 80-176 3/5
0.88 17:55 1:44 13:52 123 117-128 1706 155 86-182 5/5
1.00 19:32 1:37 12:53 128 124-131 1650 163 158-170 4/2
1.13 21:21 1:49 14:32 133 126-141 1933 152 82-168 8/1
1.25 23:07 1:46 14:12 137 133-141 1944 156 146-166 8/2
1.38 24:39 1:32 12:16 144 132-152 1766 165 162-168 2/3
1.50 29:21 4:42 37:36 115 77-146 4323 140 90-168 1/1
1.63 30:52 1:31 12:06 122 98-135 1476 174 152-190 3/13
1.75 33:20 2:28 19:46 130 111-143 2569 171 162-190 14/5
1.88 34:47 1:27 11:34 132 127-139 1527 173 154-192 5/4
2.00 36:57 2:10 17:19 126 109-136 2182 137 94-180 12/11
2.13 38:37 1:40 13:18 130 109-139 1729 171 100-188 2/6
2.25 41:00 2:23 19:05 125 105-143 2385 147 92-186 9/11
2.38 42:43 1:43 13:43 128 111-141 1755 155 78-182 8/4
2.50 44:53 2:11 17:25 129 110-141 2247 129 84-186 2/7
2.63 46:34 1:40 13:22 124 108-137 1658 167 102-192 14/7
2.75 48:51 2:18 18:20 129 115-141 2365 154 80-188 2/5
2.88 50:28 1:37 12:57 130 116-143 1684 160 104-176 8/14
3.00 51:52 1:23 11:07 134 127-144 1490 170 160-178 8/9
3.13 53:16 1:25 11:19 135 130-140 1528 165 82-176 6/3
3.25 54:43 1:27 11:35 139 135-145 1609 175 162-180 2/14
3.38 57:03 2:20 18:40 137 120-147 2557 152 80-172 4/5
3.50 58:46 1:42 13:38 138 118-146 1883 165 82-176 3/3
3.63 1:00:23 1:37 12:55 143 137-148 1847 158 82-178 7/4
3.75 1:01:55 1:33 12:21 146 142-149 1803 161 84-170 4/6
3.88 1:03:21 1:26 11:24 146 143-150 1664 164 84-170 8/4
4.00 1:10:02 6:41 +4:34 53:29 123 94-153 6578 142 80-170 3/5
4.06 1:10:49 47 13:34 137 131-140 1858 159 152-168 2/1

Heart

130/153max
  • Show Beats/Mile

Elevation

Asc 102m, Range 23m, Flat prediction 1:02:31
Elevation Graph
Biggest Climbs (m) Min/mi
18 2.7% 14:07
13 12.0% 11:44
13 12.4% 11:51
12 11.2% 11:51
12 8.6% 10:35
See your biggest climbs

Cadence

159 (192 max) Stride Length: 67cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 72.7 168 3.7 48:45 15:48
Walk 11.2 97 0.3 9:03 26:26
Still 3.8 - - 3:05 -
Pause 12.3 - - 9:56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:36 10:29 44.57% More
800m 5:33 11:11 48.04% More
1km 7:35 12:11 47.37% More
Mile 12:48 12:48 51.63% More
5k 46:42 15:02 43.33% More

Predictions

Dist Time Per Mile WAVA
1M 11:51 11:51 55.79
5km 44:32 14:20 45.44
5M 1:17:38 15:32 42.35
10km 1:40:04 16:06 40.97
10M 2:54:28 17:27 38.92
Half 3:59:10 18:15 37.66
20M 6:32:04 19:36 36.06
Mara 8:57:28 20:31 35.24

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