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Thu 5th Sep 2024 at 5:53pm by Nilz

Run > Intervals
  • Time
    51:48
  • Miles
    3.14
  • Min/mi
    16:30
  • Pacing
    86.1%
  • WAVA
    34.44
  • Stride(cm)
    72
  • Cals
    301
  • Cadence
    136
  • BPM
    111
  • %MHR
    65.9
  • B/mi
    1838
  • Asc(m)
    90
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

JG Hill Repeats workout

1) 0.49km - 5:00(10:12/km) 101/118bpm [1030b/km] 31cal 5.89/8.9kmph
2) 0.01km - 10(12:59/km) 113/115bpm [1468b/km] 1cal 4.62/5.75kmph
3) 0.07km - 30(7:20/km) 113/118bpm [829b/km] 4cal 8.18/8.6kmph
4) 0.04km - 30(11:50/km) 120/122bpm [1421b/km] 3cal 5.07/8kmph
5) 0.06km - 30(7:49/km) 115/119bpm [898b/km] 3cal 7.68/8.23kmph
6) 0.04km - 30(12:24/km) 116/120bpm [1438b/km] 3cal 4.84/7.96kmph
7) 0.07km - 30(7:40/km) 111/117bpm [852b/km] 3cal 7.82/8.6kmph
8) 0.05km - 30(11:06/km) 118/121bpm [1309b/km] 2cal 5.41/7.56kmph
9) 0.06km - 30(8:07/km) 116/130bpm [941b/km] 3cal 7.39/8.53kmph
10) 0.05km - 30(10:12/km) 133/135bpm [1357b/km] 4cal 5.88/8.13kmph
11) 0.12km - 1:10(9:51/km) 129/133bpm [1271b/km] 9cal 6.09/7.96kmph
12) 0.01km - 6(11:34/km) 124/127bpm [1435b/km] 5.19/4.87kmph
13) 0.05km - 30(9:31/km) 121/129bpm [1152b/km] 3cal 6.3/8.33kmph
14) 0.06km - 30(8:16/km) 127/130bpm [1050b/km] 3cal 7.26/10.85kmph
15) 0.05km - 30(9:12/km) 130/133bpm [1196b/km] 4cal 6.52/9.81kmph
16) 0.15km - 1:42(11:25/km) 119/133bpm [1358b/km] 9cal 5.26/8.97kmph
17) 0.03km - 15(8:44/km) 109/112bpm [952b/km] 1cal 6.87/10.95kmph
18) 0.08km - 1:00(12:01/km) 110/119bpm [1322b/km] 7cal 4.99/11.92kmph
19) 0.04km - 15(7:00/km) 105/115bpm [734b/km] 1cal 8.58/10.18kmph
20) 0.07km - 55(12:36/km) 121/127bpm [1524b/km] 4cal 4.76/9.71kmph
21) 0.05km - 15(5:29/km) 114/116bpm [625b/km] 1cal 10.94/11.12kmph
22) 0.08km - 1:00(12:42/km) 122/130bpm [1548b/km] 7cal 4.73/11.12kmph
23) 0.04km - 15(6:29/km) 114/118bpm [739b/km] 1cal 9.26/9.81kmph
24) 0.09km - 1:06(12:34/km) 120/128bpm [1507b/km] 5cal 4.78/9.74kmph
25) 0.04km - 15(5:37/km) 110/112bpm [618b/km] 1cal 10.69/11.08kmph
26) 0.08km - 1:00(12:31/km) 118/125bpm [1477b/km] 7cal 4.8/10.68kmph
27) 0.04km - 15(6:41/km) 113/115bpm [754b/km] 1cal 8.99/10.35kmph
28) 0.09km - 1:08(12:56/km) 114/120bpm [1474b/km] 5cal 4.64/9.98kmph
29) 0.04km - 15(5:55/km) 107/111bpm [634b/km] 1cal 10.13/10.71kmph
30) 0.08km - 1:00(13:17/km) 117/123bpm [1555b/km] 6cal 4.51/10.21kmph
31) 0.04km - 15(6:13/km) 111/115bpm [690b/km] 1cal 9.65/10.11kmph
32) 0.09km - 1:08(12:56/km) 116/123bpm [1500b/km] 5cal 4.64/9.57kmph
33) 0.05km - 15(5:17/km) 108/110bpm [570b/km] 1cal 11.36/11.92kmph
34) 0.07km - 1:00(13:49/km) 119/123bpm [1644b/km] 5cal 4.34/10.98kmph
35) 0.04km - 15(6:45/km) 110/114bpm [742b/km] 1cal 8.89/9.51kmph
36) 0.1km - 1:15(13:08/km) 96/107bpm [1260b/km] 5cal 4.57/9.44kmph
37) 0.04km - 15(5:35/km) 90/94bpm [503b/km] 10.73/11.89kmph
38) 0.07km - 1:00(14:13/km) 105/112bpm [1493b/km] 5cal 4.22/10.75kmph
39) 0.03km - 15(8:04/km) 105/110bpm [847b/km] 1cal 7.44/9.21kmph
40) 0.1km - 1:13(12:21/km) 107/116bpm [1321b/km] 5cal 4.86/8.4kmph
41) 0.05km - 15(5:18/km) 101/106bpm [535b/km] 1cal 11.33/11.76kmph
42) 0.06km - 1:00(15:51/km) 107/111bpm [1695b/km] 5cal 3.79/10.58kmph
43) 0.04km - 15(6:30/km) 105/114bpm [682b/km] 1cal 9.24/10.08kmph
44) 0.08km - 1:07(13:18/km) 108/117bpm [1436b/km] 5cal 4.51/9.77kmph
45) 0.05km - 15(5:05/km) 100/104bpm [508b/km] 11.82/11.92kmph
46) 0.08km - 1:00(12:45/km) 115/123bpm [1466b/km] 6cal 4.71/11.56kmph
47) 0.04km - 15(6:36/km) 111/119bpm [732b/km] 1cal 9.09/10.04kmph
48) 0.1km - 1:15(12:39/km) 121/134bpm [1530b/km] 6cal 4.74/9.14kmph
49) 0.05km - 15(5:24/km) 109/114bpm [589b/km] 1cal 11.11/11.22kmph
50) 0.08km - 1:00(13:07/km) 121/129bpm [1587b/km] 6cal 4.57/10.78kmph
51) 0.04km - 15(5:58/km) 114/116bpm [680b/km] 1cal 10.06/11.15kmph
52) 0.09km - 1:24(14:53/km) 113/124bpm [1682b/km] 7cal 4.03/9.77kmph
53) 0.05km - 15(5:20/km) 102/104bpm [545b/km] 1cal 11.23/11.25kmph
54) 0.07km - 1:00(13:20/km) 124/133bpm [1654b/km] 5cal 4.5/11.32kmph
55) 0.02km - 15(13:21/km) 119/122bpm [1588b/km] 1cal 4.5/4.7kmph
56) 0.45km - 5:00(11:09/km) 107/124bpm [1194b/km] 33cal 5.38/7.09kmph
57) 0.86km - 7:38(8:52/km) 104/116bpm [921b/km] 59cal 6.77/8.46kmph
5:00 10 30 30 30 30 30 30 30 30 1:10 6 30 30 30 1:42 15 1:00 15 55 15 1:00 15 1:06 15 1:00 15 1:08 15 1:00 15 1:08 15 1:00 15 1:15 15 1:00 15 1:13 15 1:00 15 1:07 15 1:00 15 1:15 15 1:00 15 1:24 15 1:00 15 5:00 7:38

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 1:08 1:08 18:14 86 81-91 1568 121 106-168 1/2
0.13 2:12 1:04 17:04 100 82-109 1707 140 110-176 2/1
0.19 3:08 56 14:52 104 98-109 1546 139 92-174 2/3
0.25 4:06 58 15:22 109 101-116 1675 151 106-174 7/7
0.31 5:12 1:06 +3 17:36 112 107-117 1972 142 108-170 5/4
0.38 6:05 54 14:18 116 110-122 1658 148 108-178 2/4
0.44 7:01 55 14:47 117 112-120 1729 138 108-176 4/6
0.50 7:57 56 15:02 114 105-121 1713 153 102-240 3/3
0.56 8:50 53 14:01 118 110-133 1654 159 110-176 3/3
0.63 9:45 55 14:46 131 126-135 1933 161 110-224 2/2
0.69 10:49 1:04 17:10 125 117-130 2147 137 104-178 2/4
0.75 11:42 53 14:03 128 123-132 1798 122 80-182 7/4
0.81 12:45 1:03 16:49 126 118-133 2119 127 102-178 2/5
0.88 13:53 1:08 18:09 111 106-116 2014 110 108-114 5/0
0.94 15:01 1:07 17:58 110 104-119 1977 115 102-192 1/5
1.00 16:06 1:05 17:21 119 105-127 2064 138 112-218 6/4
1.06 17:07 1:01 16:20 120 112-130 1959 149 102-198 4/2
1.13 18:08 1:01 16:10 120 112-128 1940 134 102-178 1/7
1.19 19:04 56 14:57 114 107-120 1705 141 112-190 9/2
1.25 20:11 1:07 17:59 116 110-124 2087 117 100-180 1/6
1.31 21:19 1:08 18:07 113 105-120 2047 126 108-204 5/4
1.38 22:30 1:11 18:48 115 106-122 2162 130 98-186 4/4
1.44 23:28 59 15:42 116 110-122 1821 128 104-180 2/5
1.50 24:25 56 15:03 112 107-121 1685 148 102-218 4/1
1.56 25:33 1:08 18:13 115 105-123 2095 123 90-174 1/7
1.63 26:44 1:11 18:57 94 88-103 1781 115 102-192 2/3
1.69 27:58 1:14 19:38 104 89-112 2042 118 96-192 3/0
1.75 29:03 1:05 17:15 108 102-115 1864 124 82-180 4/4
1.81 30:11 1:09 18:17 104 99-111 1902 127 100-194 0/5
1.88 31:15 1:04 16:57 108 99-116 1830 131 102-180 5/0
1.94 32:15 1:00 16:00 105 99-114 1679 128 104-228 5/2
2.00 33:25 1:10 18:45 113 103-122 2119 138 102-198 2/5
2.06 34:31 1:06 17:31 122 111-134 2137 128 108-178 4/0
2.13 35:28 58 15:23 116 107-128 1784 138 98-194 1/5
2.19 36:37 1:08 18:13 118 113-125 2150 129 98-184 0/5
2.25 37:46 1:09 18:25 110 101-119 2025 118 100-198 5/1
2.31 38:57 1:12 19:05 122 101-132 2328 128 94-196 2/4
2.38 40:15 1:18 20:45 117 110-122 2428 113 102-166 2/4
2.44 41:35 1:20 21:23 104 102-108 2224 103 98-106 3/1
2.50 42:48 1:13 19:25 101 97-105 1961 113 104-162 4/4
2.56 43:40 52 13:56 111 94-123 1546 162 158-166 4/0
2.63 44:34 53 14:14 98 90-115 1394 161 158-166 4/0
2.69 45:33 1:00 15:53 97 93-101 1541 163 160-166 3/1
2.75 46:30 56 15:04 109 100-113 1641 164 162-166 0/4
2.81 47:19 50 13:16 102 98-107 1353 164 160-168 1/5
2.88 48:11 52 13:45 103 99-105 1417 165 160-166 6/0
2.94 49:01 50 13:25 107 104-108 1436 167 164-170 1/4
3.00 49:51 50 13:14 105 99-113 1390 165 162-166 1/4
3.06 50:43 52 13:57 108 106-111 1507 167 162-172 0/7
3.13 51:33 49 13:11 107 102-111 1411 168 166-172 2/2
3.14 51:53 20 23:32 113 111-116 2659 139 108-170 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    111 avge / 135 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 4.9% 21:19

  • Cadence Distribution

    136 avge / 240 max Stride Length: 72cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 41.5 174 1.7 21:32 12:29
    Walk 58.2 106 1.4 30:12 21:22
    Still 0.3 - - 9 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:19 13:19 30.26% More
    800m 6:56 13:57 33.78% More
    1km 8:39 13:55 35.27% More
    Mile 15:47 15:47 32.77% More
    5k 51:09 16:28 34.52% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 14:53 14:53 34.75
    5km 51:12 16:29 34.48
    5M 1:26:00 17:12 33.55
    10km 1:48:59 17:32 33.15
    10M 3:03:01 18:18 32.78
    Half 4:05:38 18:45 32.15
    20M 6:29:31 19:29 32.13
    Mara 8:42:47 19:57 31.91
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