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Thu 25th Jul 2024 at 6:57am by Sampson

Run > Hill Work
  • Time
    33:50
  • Miles
    3.14
  • Min/mi
    10:46
  • Pacing
    81.9%
  • WAVA
    39.25
  • Stride(cm)
    93
  • Cals
    342
  • Watts
    261
  • Cadence
    160
  • BPM
    135
  • %MHR
    69
  • B/mi
    1449
  • Asc(m)
    109
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Hill sprints

1) 1km - 6:36(6:36/km) 131/146bpm [865b/km] 68cal 272/329W
2) 0.27km - 1:40(6:16/km) 134/144bpm [839b/km] 18cal 242/277W
3) 0.06km - 13(3:50/km) 147/151bpm [563b/km] 3cal 304/516W
4) 0.49km - 3:40(7:25/km) 132/155bpm [979b/km] 35cal 213/526W
5) 0.06km - 14(3:55/km) 135/139bpm [529b/km] 3cal 393/644W
6) 0.5km - 3:51(7:43/km) 129/162bpm [995b/km] 37cal 200/639W
7) 0.05km - 11(4:01/km) 140/145bpm [561b/km] 2cal 320/443W
8) 0.51km - 3:41(7:12/km) 134/160bpm [965b/km] 35cal 227/507W
9) 0.06km - 15(3:59/km) 141/146bpm [561b/km] 3cal 380/612W
10) 0.49km - 3:28(7:05/km) 137/159bpm [970b/km] 34cal 237/633W
11) 0.05km - 12(3:57/km) 143/146bpm [564b/km] 2cal 327/514W
12) 1km - 6:37(6:37/km) 138/162bpm [913b/km] 68cal 240/615W
13) 0.31km - 1:51(6:00/km) 137/141bpm [821b/km] 20cal 283/393W
14) 0.05km - 12(3:57/km) 141/144bpm [558b/km] 2cal 366/525W
15) 0.15km - 1:10(7:34/km) 145/153bpm [1097b/km] 12cal 194/547W
6:36 1:40 13 3:40 14 3:51 11 3:41 15 3:28 12 6:37 1:51 12 1:10

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.62 6:35 6:35 10:36 131 61-146 1389 163 96-172 272 70-329 28/13
0.79 8:15 1:39 10:03 134 130-144 1347 164 156-174 242 195-277 2/8
0.82 8:27 12 6:07 148 144-151 906 176 0-200 318 122-516 5/0
1.13 12:06 3:39 11:56 132 121-155 1576 140 0-200 213 0-526 9/19
1.16 12:20 13 6:04 135 133-140 818 172 0-196 409 183-644 7/0
1.47 16:10 3:50 12:28 129 117-162 1608 130 0-168 200 0-639 10/15
1.50 16:21 10 6:14 140 134-146 873 177 164-190 334 233-484 3/0
1.81 20:01 3:40 11:38 134 122-160 1559 141 0-190 227 0-507 12/17
1.85 20:15 14 6:19 141 138-147 890 180 164-194 396 227-627 7/0
2.16 23:42 3:26 11:21 137 125-159 1555 143 0-194 237 0-633 12/15
2.19 23:53 11 6:10 144 141-147 889 168 166-168 344 224-553 5/0
2.80 30:30 6:37 10:42 138 130-162 1477 149 0-168 240 0-615 18/32
2.99 32:20 1:49 9:36 137 133-141 1316 163 158-168 283 226-393 8/7
3.02 32:31 11 6:06 142 140-145 867 180 164-190 380 297-547 3/0
3.12 33:41 1:10 +1 12:33 145 136-153 1819 106 0-190 194 0-547 3/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    135 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 4.2% 11:01
    17 5.9% 12:10
    13 4.2% 11:45
    13 7.4% 14:13

  • Cadence Distribution

    160 avge / 200 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.0 162 3.1 32:09 10:28
    Walk 4.3 93 0.1 1:27 23:03
    Still 0.7 - - 14 -

  • Power Distribution

    261W (644 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:16 9:06 33.02% More
    800m 4:46 9:35 35.84% More
    1km 6:07 9:51 36.52% More
    Mile 10:12 10:12 37.96% More
    5k 33:31 10:47 39.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:04 10:04 38.45
    5km 33:27 10:46 39.30
    5M 55:24 11:05 38.61
    10km 1:09:45 11:14 38.35
    10M 1:55:30 11:33 38.28
    Half 2:33:47 11:44 37.75
    20M 4:00:49 12:02 38.20
    Mara 5:20:38 12:14 38.25

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