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Thu 21st Nov 2024 at 5:04pm by Hills of Death (HOD)

Run > Hill Work
  • icy
  • v cold
  • Time
    43:19
  • Miles
    4.51
  • Min/mi
    9:36
  • Pacing
    61.2%
  • WAVA
    51.15
  • Stride(cm)
    99
  • Cals
    430
  • Cadence
    169
  • BPM
    115
  • %MHR
    62.3
  • B/mi
    1102
  • Asc(m)
    63
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Warm up 2k and then 3 sets of 3 x 35 secs then warm down
9:58 9:30 9:27 9:20 5:03

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.
0.13 1:23 1:23 11:05 97 63-116 1074 171 168-176 4/0
0.25 2:42 1:19 10:30 117 115-118 1228 171 170-172 5/0
0.38 3:59 1:17 10:16 119 117-120 1223 172 170-176 4/0
0.50 5:13 1:15 9:56 118 112-121 1173 171 170-174 4/0
0.63 7:29 2:15 +1:01 18:03 117 79-124 2112 170 168-174 1/1
0.75 8:38 1:10 9:18 95 78-109 883 170 166-172 5/3
0.88 9:48 1:09 9:15 119 109-125 1101 169 168-170 2/1
1.00 10:59 1:11 9:30 120 118-124 1141 169 166-172 3/2
1.13 12:39 1:40 +26 13:19 116 102-126 1544 162 108-170 0/5
1.25 15:57 3:18 +2:13 26:23 95 80-107 2506 167 100-188 3/5
1.38 17:39 1:43 +31 13:40 114 99-125 1559 169 158-188 4/5
1.50 18:51 1:11 +6 9:31 117 103-129 1113 173 154-192 4/2
1.63 20:48 1:57 +58 15:36 111 104-126 1732 172 106-194 0/3
1.75 22:09 1:21 10:49 114 111-120 1232 165 162-166 5/1
1.88 23:25 1:17 10:12 119 116-122 1214 165 160-168 2/4
2.00 24:41 1:16 10:08 121 114-127 1226 165 164-166 1/4
2.13 26:46 2:05 +46 16:37 114 95-126 1894 166 104-220 1/6
2.25 28:44 1:58 +41 15:43 109 101-116 1713 164 122-170 3/2
2.38 30:07 1:23 +18 11:02 113 105-120 1246 175 162-188 7/2
2.50 32:08 2:02 +1:00 16:13 117 106-125 1897 178 154-190 5/4
2.63 33:42 1:34 +31 12:31 113 101-123 1414 174 164-186 4/6
2.75 36:13 2:31 +1:18 20:10 107 98-117 2159 166 164-180 3/4
2.88 38:30 2:17 +1:05 18:15 112 86-121 2044 167 164-172 1/5
3.00 39:47 1:17 10:16 108 92-118 1109 168 164-178 3/2
3.13 41:48 2:01 +56 16:05 113 101-123 1818 171 146-194 3/2
3.25 43:44 1:56 +53 15:30 104 94-117 1611 176 160-188 5/3
3.38 46:44 3:00 +2:00 23:58 102 92-114 2444 177 164-188 5/3
3.50 47:59 1:15 9:58 116 103-126 1157 169 166-174 4/5
3.63 49:13 1:14 9:55 120 114-127 1189 168 166-172 3/0
3.75 50:28 1:15 10:01 126 121-133 1263 168 164-172 3/0
3.88 51:43 1:15 10:01 129 125-134 1292 168 164-174 2/2
4.00 52:57 1:14 9:50 127 121-133 1249 167 164-172 2/3
4.13 54:11 1:14 9:55 123 119-127 1220 166 164-168 2/3
4.25 55:25 1:14 9:49 128 125-130 1257 170 168-172 0/4
4.38 56:50 1:25 +9 11:20 130 126-133 1473 170 168-172 0/4
4.50 58:03 1:13 9:48 134 128-138 1313 169 166-172 1/3
4.51 58:10 7 9:54 128 128-128 1266 166 166-166 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    115 avge / 138 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 2.2% 10:25

  • Cadence Distribution

    169 avge / 220 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.3 169 4.5 41:46 11:44
    Walk 7.2 107 0 5:00 7:54:46
    Still 0.5 - - 23 -
    Pause 15.9 - - 11:01 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:16 9:09 37.28% More
    800m 4:50 9:43 41.49% More
    1km 6:07 9:50 42.71% More
    Mile 10:02 10:02 44.19% More
    5k 40:06 12:55 37.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:17 8:17 53.50
    5km 28:46 9:16 52.45
    5M 48:31 9:42 50.71
    10km 1:01:36 9:55 49.92
    10M 1:43:54 10:23 48.95
    Half 2:19:47 10:40 47.80
    20M 3:42:31 11:08 47.58
    Mara 4:59:22 11:26 47.15

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