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Thu 10th Apr 2025 at 6:42pm by westmoors

Run > Hill Work
  • Time
    23:10
  • Miles
    1.86
  • Min/mi
    12:27
  • Pacing
    83.9%
  • WAVA
    42.23
  • Stride(cm)
    76
  • Cals
    223
  • Cadence
    170
  • BPM
    130
  • %MHR
    77.6
  • B/mi
    1623
  • Asc(m)
    146
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

1) 0.05mi - 40(12:54/mi) 98/126bpm [1265b/mi] 4cal 4.65/6.49mph
2) 0.09mi - 55(9:49/mi) 129/131bpm [1267b/mi] 9cal 6.11/5.87mph
3) 0.09mi - 1:06(12:45/mi) 132/141bpm [1683b/mi] 11cal 4.71/5.82mph
4) 0.08mi - 58(12:29/mi) 133/142bpm [1661b/mi] 10cal 4.8/5.34mph
5) 0.05mi - 46(15:12/mi) 124/134bpm [1885b/mi] 6cal 3.95/5.34mph
6) 0.09mi - 58(10:15/mi) 132/138bpm [1352b/mi] 9cal 5.86/6.16mph
7) 0.1mi - 1:17(12:45/mi) 132/143bpm [1683b/mi] 13cal 4.71/6.16mph
8) 0.09mi - 1:08(12:55/mi) 134/144bpm [1730b/mi] 11cal 4.65/5.55mph
9) 0.05mi - 44(14:46/mi) 124/134bpm [1831b/mi] 6cal 4.06/5.43mph
10) 0.09mi - 1:02(10:55/mi) 133/138bpm [1451b/mi] 10cal 5.5/5.85mph
11) 0.12mi - 1:29(12:35/mi) 133/143bpm [1674b/mi] 15cal 4.77/5.85mph
12) 0.1mi - 1:17(12:55/mi) 132/144bpm [1705b/mi] 12cal 4.65/5.3mph
13) 0.01mi - 45(54:49/mi) 112/115bpm [6140b/mi] 5cal 1.09/5.13mph
14) 0.11mi - 1:14(11:47/mi) 126/141bpm [1485b/mi] 12cal 5.09/6.39mph
15) 0.11mi - 1:17(11:46/mi) 133/143bpm [1565b/mi] 12cal 5.1/5.53mph
16) 0.09mi - 1:05(12:35/mi) 129/141bpm [1623b/mi] 10cal 4.77/5.59mph
17) 0.09mi - 1:10(12:48/mi) 136/144bpm [1740b/mi] 11cal 4.69/5.34mph
18) 0.07mi - 56(13:26/mi) 129/140bpm [1733b/mi] 8cal 4.47/5.09mph
19) 0.08mi - 1:01(13:13/mi) 137/143bpm [1811b/mi] 11cal 4.54/5.11mph
20) 0.31mi - 3:22(11:01/mi) 141/148bpm [1554b/mi] 38cal 5.44/6.82mph
40 55 1:06 58 46 58 1:17 1:08 44 1:02 1:29 1:17 45 1:14 1:17 1:05 1:10 56 1:01 3:22

Pace

90% 6% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 43 43 11:33 104 81-128 1201 170 92-192 12/0
0.13 1:23 39 10:27 128 125-131 1338 173 168-176 0/5
0.19 2:12 49 13:05 128 126-133 1675 178 172-182 3/3
0.25 2:59 47 12:35 139 134-141 1749 173 164-180 7/1
0.31 3:43 45 11:54 127 117-139 1511 169 166-172 0/11
0.38 4:32 49 13:04 128 118-138 1672 170 160-176 11/1
0.44 5:12 40 10:40 131 124-138 1398 170 166-172 0/5
0.50 6:04 51 13:43 126 120-133 1728 174 168-178 4/3
0.56 6:50 46 12:20 141 135-144 1739 171 160-174 10/0
0.63 7:35 45 11:59 133 120-142 1595 166 164-168 0/10
0.69 8:27 52 13:57 123 115-133 1715 170 164-174 8/4
0.75 9:12 44 11:49 136 131-138 1608 166 162-170 2/4
0.81 10:02 50 13:23 125 121-130 1672 172 168-178 2/4
0.88 10:43 41 10:55 136 131-140 1484 172 170-176 6/0
0.94 11:32 49 13:01 142 138-144 1848 165 140-172 6/3
1.00 12:16 45 11:55 123 114-137 1466 167 164-168 0/11
1.06 13:37 1:21 21:29 114 109-128 2449 157 66-184 8/3
1.13 14:20 43 11:28 137 128-142 1570 173 170-174 9/0
1.19 15:07 47 12:37 138 128-143 1742 165 152-168 0/8
1.25 15:52 44 11:51 120 115-127 1423 170 166-178 3/8
1.31 16:36 45 11:56 132 124-141 1575 173 170-176 10/0
1.38 17:27 51 13:34 139 132-143 1886 166 160-174 1/9
1.44 18:16 49 13:07 124 118-131 1626 172 166-176 6/6
1.50 19:07 51 13:36 139 132-143 1891 168 158-174 7/2
1.56 19:55 47 12:38 130 122-140 1643 167 160-174 0/10
1.63 20:44 49 13:03 134 125-141 1750 172 170-176 11/0
1.69 21:26 43 11:21 145 142-147 1645 174 170-176 8/0
1.75 22:09 43 11:26 147 145-148 1682 175 174-178 2/0
1.81 22:41 32 8:32 143 142-145 1220 176 176-176 1/1
1.86 23:10 29 10:08 142 142-143 1439 175 170-178 1/0

Heart

130/148max
  • Show Beats/Mile

Elevation

Asc 146m, Range 26m, Flat prediction 23:28
Elevation Graph
Biggest Climbs (m) Min/mi
25 4.3% 11:12
18 10.9% 13:39
16 8.3% 12:32
15 14.2% 12:58
14 8.2% 13:09
11 7.2% 12:56
See your biggest climbs

Cadence

170 (192 max) Stride Length: 76cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.3 170 1.9 22:32 12:08
Walk 0.9 94 0 12 1:07:53
Still 1.9 - - 26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 30 8:10 42.42% More
200m 1:07 8:59 42.54% More
400m 2:36 10:27 39.13% More
800m 5:52 11:48 38.53% More
1km 7:28 12:01 39.33% More
Mile 12:13 12:13 40.62% More

Predictions

Dist Time Per Mile WAVA
1M 11:48 11:48 42.04
5km 40:27 13:01 42.39
5M 1:07:51 13:34 40.91
10km 1:25:55 13:50 40.22
10M 2:24:06 14:25 39.62
Half 3:13:14 14:45 39.14
20M 5:06:02 15:18 38.05
Mara 6:50:24 15:40 37.16

Bespoke Fields

Amend your bespoke fields
TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore
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