Tue 23rd Apr 2024 at 7:39am by IdristheDragon

Run > Hill Work
  • drizzle
  • Time
    25:09
  • Miles
    2.15
  • Min/mi
    11:42
  • Pacing
    78.4%
  • WAVA
    43.36
  • Stride(cm)
    84
  • Cals
    220
  • Watts
    223
  • Cadence
    165
  • BPM
    133
  • %MHR
    74.2
  • B/mi
    1561
  • Asc(m)
    48
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

5 comments
Hills aka going up and down the bridge over the A64. Was surprisingly more achievable than I anticipated

1) 0.82km - 5:46(7:04/km) 129/139bpm [911b/km] 52cal 230/288W
2) 0.19km - 1:00(5:11/km) 121/154bpm [628b/km] 7cal 305/377W
3) 0.28km - 2:00(7:06/km) 139/156bpm [988b/km] 19cal 199/334W
4) 0.15km - 46(5:08/km) 145/157bpm [743b/km] 8cal 299/359W
5) 0.15km - 1:31(10:25/km) 135/159bpm [1407b/km] 12cal 129/356W
6) 0.1km - 30(4:59/km) 113/119bpm [563b/km] 4cal 261/382W
7) 0.09km - 1:00(10:38/km) 136/152bpm [1445b/km] 8cal 126/347W
8) 0.19km - 1:00(5:19/km) 139/157bpm [740b/km] 10cal 295/365W
9) 0.22km - 2:00(9:04/km) 134/158bpm [1216b/km] 16cal 142/328W
10) 0.16km - 47(5:00/km) 116/130bpm [580b/km] 8cal 262/367W
11) 0.14km - 1:30(11:07/km) 136/157bpm [1511b/km] 11cal 104/361W
12) 0.1km - 29(4:49/km) 119/127bpm [573b/km] 4cal 273/384W
13) 0.09km - 59(10:57/km) 141/153bpm [1544b/km] 8cal 110/365W
14) 0.19km - 1:01(5:26/km) 138/158bpm [749b/km] 10cal 266/337W
15) 0.24km - 1:59(8:05/km) 144/160bpm [1164b/km] 18cal 136/311W
16) 0.16km - 46(4:54/km) 130/145bpm [638b/km] 6cal 303/422W
17) 0.12km - 1:29(12:49/km) 141/160bpm [1807b/km] 13cal 102/379W
18) 0.09km - 25(4:44/km) 120/123bpm [567b/km] 4cal 255/353W
19) 0.01km - 12(37:45/km) 127/129bpm [4795b/km] 2cal 52/343W
5:46 1:00 2:00 46 1:31 30 1:00 1:00 2:00 47 1:30 29 59 1:01 1:59 46 1:29 25 12
Fenland Flier
You're used to hills from your various parkruns that have them.
Ness
Well done
IdristheDragon
In parkruns I’m more likely to walk the hills - was better behaved today and ran them 😃
Fenland Flier
Now you know you don't have to walk the hills 😉
3M
Nicely done. :-)
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Pace

42% 20% 14% 6% 12% 6%

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.
0.06 50 50 13:25 106 80-125 1422 175 172-178 207 174-236 1/0
0.13 1:30 40 10:39 129 126-132 1375 175 170-180 254 226-271 2/0
0.19 2:10 40 10:40 134 132-136 1429 173 170-176 242 234-251 1/0
0.25 2:50 40 10:33 133 131-134 1403 171 168-174 250 236-260 2/0
0.31 3:33 43 11:29 134 132-137 1539 171 168-174 270 248-287 5/0
0.38 4:17 44 11:41 138 136-139 1612 173 170-176 253 200-288 3/2
0.44 4:52 36 9:30 133 130-137 1263 174 172-176 199 186-222 0/2
0.50 5:37 44 11:52 130 129-131 1542 169 162-174 224 211-237 2/0
0.56 6:31 54 +19 14:31 116 110-131 1683 186 168-192 301 220-377 5/1
0.63 7:02 31 8:21 128 112-154 1069 185 180-188 354 325-374 2/1
0.69 7:51 48 12:51 149 139-156 1915 160 134-186 215 165-334 0/4
0.75 8:26 35 9:17 134 131-139 1244 173 168-176 204 188-224 1/1
0.81 9:09 44 11:41 132 130-135 1542 169 164-192 222 192-234 4/0
0.88 9:40 31 8:09 143 133-154 1166 193 190-200 335 315-357 1/3
0.94 10:38 58 15:25 150 136-159 2312 149 106-192 191 106-359 0/3
1.00 11:27 50 13:15 118 110-133 1564 135 130-196 126 107-354 3/1
1.06 12:09 41 11:03 122 110-152 1349 188 136-196 293 109-382 0/4
1.13 13:00 52 13:44 134 120-150 1841 141 132-192 134 93-347 3/0
1.19 13:33 33 8:42 139 121-153 1210 186 182-192 320 291-353 3/0
1.25 14:18 45 11:53 156 150-158 1853 158 124-186 237 123-365 0/3
1.31 15:04 46 12:18 137 130-149 1685 161 130-178 159 116-192 0/1
1.38 15:57 54 14:18 117 109-129 1673 135 132-138 151 49-172 3/1
1.44 16:27 30 8:02 115 110-123 924 192 186-198 323 298-367 2/2
1.50 17:29 1:01 16:20 143 123-157 2335 137 90-192 162 81-367 0/3
1.56 18:18 49 13:05 120 116-130 1571 140 126-198 131 85-384 2/1
1.63 19:06 48 12:49 136 117-153 1742 157 98-200 210 93-378 1/3
1.69 19:51 46 12:09 134 125-144 1628 147 128-190 142 86-248 2/1
1.75 20:23 32 8:33 138 126-155 1180 186 184-190 304 257-330 3/0
1.81 21:10 47 12:31 156 147-160 1952 155 120-188 222 103-337 0/3
1.88 21:46 35 9:27 143 139-146 1351 177 174-180 194 180-214 0/4
1.94 22:40 54 14:26 135 123-141 1948 166 122-192 205 126-238 2/1
2.00 23:09 29 7:49 128 123-137 1001 197 192-202 355 324-422 4/1
2.06 24:21 1:12 19:06 147 133-160 2807 152 96-192 216 45-380 0/1
2.13 25:03 43 11:21 124 118-133 1408 160 138-204 198 125-353 1/2
2.15 25:27 24 14:13 125 120-129 1778 202 202-202 328 310-347 2/0

Heart

133/160max
  • Show Beats/Mile

Elevation

Asc 48m, Range 17m, Flat prediction 25:25
Elevation Graph
Biggest Climbs (m) Min/mi
13 2.5% 11:01
See your biggest climbs

Power

223W (422 max)
Power Graph
Power Bands

Cadence

165 (204 max) Stride Length: 84cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 65.0 180 1.7 16:26 9:55
Walk 30.3 130 0.5 7:48 16:53
Still 3.4 - - 53 -
Pause 1.2 - - 19 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:24 9:40 39.53% More
800m 5:19 10:42 39.10% More
1km 6:45 10:51 40.19% More
Mile 11:11 11:11 41.31% More

Predictions

Dist Time Per Mile WAVA
1M 10:58 10:58 42.11
5km 37:29 12:04 43.05
5M 1:02:48 12:34 41.92
10km 1:19:30 12:48 41.45
10M 2:13:11 13:19 40.73
Half 2:58:30 13:38 39.67
20M 4:42:25 14:07 39.41
Mara 6:18:30 14:27 38.92
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