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Wed 26th Mar 2025 at 8:24am by hillstrider

Run > Hill Work

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Time
1:14:42
Miles
4.97
Min/mi
15:02
Pacing
35.6%
WAVA
43.71
Stride(cm)
67
Cals
575
Cadence
159
BPM
144
%MHR
85.5
B/mi
2158
Asc(m)
86
Hillscore
4
Surface
Trail

Notes & Comments

2 comments

5 sets of Kenyan hills, run out and back.

1) 1mi - 14:36(14:36/mi) 151/176bpm [2203b/mi] 134cal 4.11/5.28mph
2) 1mi - 17:04(17:04/mi) 141/166bpm [2407b/mi] 126cal 3.51/6.41mph
3) 1mi - 18:02(18:02/mi) 144/167bpm [2597b/mi] 133cal 3.33/6.22mph
4) 1mi - 13:08(13:08/mi) 134/159bpm [1759b/mi] 78cal 4.57/6.39mph
5) 0.97mi - 11:53(12:13/mi) 151/165bpm [1845b/mi] 104cal 4.91/6.03mph

14:36 17:04 18:02 13:08 11:53

	Lesley C Well done!
	hillstrider Thanks Lesley, it was a tough session.

Pin Map

0mi in 0

Pace

89%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:24	3:24	13:37	137 106-149	1865	158 80-168	7/7
0.50	7:32	4:08	16:32	154 131-176	2546	143 80-168	6/7
0.75	11:15	3:43	14:50	150 121-164	2225	165 94-172	12/5
1.00	14:36	3:22	13:27	161 154-166	2165	162 152-168	18/5
1.25	18:46	4:09 +40	16:37	155 135-166	2576	153 100-172	8/5
1.50	23:02	4:16	17:05	145 119-157	2478	153 80-174	4/11
1.75	28:23	5:21	21:25	131 102-154	2806	167 80-188	9/10
2.00	32:20	3:56	15:44	142 122-154	2235	172 86-182	15/21
2.25	36:18	3:58	15:53	150 129-167	2381	174 166-182	2/3
2.50	40:14	3:56	15:44	154 133-167	2423	172 82-184	1/5
2.75	44:14	4:00	15:59	157 137-167	2510	177 162-194	1/5
3.00	50:22	6:08	24:33	124 101-164	3043	111 88-190	8/6
3.25	54:53	4:31	18:05	113 88-138	2044	128 80-176	10/2
3.50	57:46	2:53	11:31	139 128-145	1602	168 84-178	4/2
3.75	1:00:24	2:38	10:32	145 136-156	1527	172 168-176	9/10
4.00	1:07:16	6:52 +3:48	27:29	146 109-158	4013	168 84-178	5/23
4.25	1:10:31	3:15 +18	12:59	146 136-152	1896	167 82-174	11/13
4.50	1:17:28	6:57 +4:03	27:50	143 110-153	3980	165 82-174	8/14
4.75	1:20:32	3:04	12:14	154 148-160	1885	160 152-166	13/3
4.97	1:23:32	3:00	13:28	160 153-165	2155	156 148-164	0/1

Heart

144/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 86m, Range 37m, Flat prediction 1:14:12

Elevation Graph

Biggest Climbs (m)	Min/mi
24 3.1%	14:09
11 2.4%	22:54
10 1.3%	12:08
See your biggest climbs

Cadence

159 (194 max) Stride Length: 67cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.1	168	4.6	1:02:27	15:22
Walk	11.8	99	0.4	10:50	30:22
Still	1.9	-	-	1:44	-
Pause	9.3	-	-	8:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:28	44.64%	More
800m	5:23	10:49	49.63%	More
1km	6:52	11:04	52.22%	More
Mile	14:07	14:07	46.82%	More
5k	50:15	16:11	40.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:29	11:29	57.57
5km	43:09	13:53	46.89
5M	1:15:14	15:03	43.70
10km	1:36:58	15:36	42.28
10M	2:49:03	16:54	40.17
Half	3:51:45	17:41	38.86
20M	6:19:56	19:00	37.21
Mara	8:40:50	19:53	36.37

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