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Wed 4th Dec 2024 at 8:24am by hillstrider

Run > Intervals
  • cold
  • Time
    1:23:57
  • Miles
    6.22
  • Min/mi
    13:30
  • Pacing
    34.4%
  • WAVA
    47.95
  • Stride(cm)
    73
  • Cals
    575
  • Cadence
    164
  • BPM
    133
  • %MHR
    79
  • B/mi
    1791
  • Asc(m)
    126
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

4 x pyramids hill reps, run out and back.

1) 1mi - 16:08(16:08/mi) 119/141bpm [1919b/mi] 103cal 3.72/5.36mph
2) 1mi - 14:24(14:24/mi) 130/160bpm [1872b/mi] 94cal 4.17/6.68mph
3) 1mi - 14:07(14:07/mi) 144/160bpm [2034b/mi] 113cal 4.25/6.45mph
4) 1mi - 13:04(13:04/mi) 135/151bpm [1765b/mi] 89cal 4.59/7.39mph
5) 1mi - 11:35(11:35/mi) 135/147bpm [1564b/mi] 78cal 5.18/7.56mph
6) 1mi - 11:47(11:47/mi) 132/148bpm [1556b/mi] 79cal 5.09/5.95mph
7) 0.22mi - 2:51(12:43/mi) 131/138bpm [1667b/mi] 19cal 4.72/5.24mph
16:08 14:24 14:07 13:04 11:35 11:47 2:51
geordiebells
nice session well done
steve45
Phew! Splendid session yet again!
hillstrider
Thanks both!

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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. Ascent mtrs Asc.
0.06 58 58 15:24 112 83-132 1724 159 80-166 2/1
0.13 1:51 53 14:09 134 127-139 1895 158 82-168 1/1
0.19 2:36 45 12:02 130 122-136 1565 164 162-166 2/1
0.25 3:25 49 13:05 117 113-121 1531 165 160-168 2/2
0.31 4:16 51 13:29 122 117-127 1645 165 162-168 1/1
0.38 5:04 49 12:57 122 117-126 1579 149 82-162 1/2
0.44 6:07 1:03 16:53 121 120-123 2042 153 80-162 2/2
0.50 7:41 1:34 24:59 120 110-126 2997 141 94-160 1/1
0.56 10:35 2:54 46:29 96 87-115 4462 127 94-174 1/1
0.63 11:25 49 13:11 122 104-131 1608 175 168-178 1/1
0.69 12:14 49 13:04 124 116-130 1621 171 160-178 0/0
0.75 13:00 47 12:24 124 121-126 1538 172 170-174 0/1
0.81 13:42 41 11:02 122 120-123 1346 173 172-174 2/2
0.88 14:28 46 12:23 129 122-137 1598 172 170-174 2/1
0.94 15:14 46 12:17 137 135-139 1684 170 168-172 2/1
1.00 16:09 55 14:35 137 133-141 1997 166 160-170 1/0
1.06 16:53 44 11:42 141 136-147 1649 167 166-170 2/0
1.13 17:36 43 11:24 144 141-146 1642 169 166-172 4/0
1.19 18:47 1:12 19:11 133 120-144 2552 120 84-168 9/0
1.25 20:19 1:32 24:25 112 103-121 2735 115 108-134 3/3
1.31 22:32 2:13 35:33 103 89-126 3661 143 92-186 4/1
1.38 23:24 52 13:51 131 129-137 1815 165 86-180 0/2
1.44 24:09 44 11:49 135 131-138 1596 170 86-178 0/2
1.50 24:53 45 11:58 125 117-138 1497 177 172-182 0/3
1.56 25:41 48 12:48 127 123-130 1625 171 170-174 0/1
1.63 26:25 43 11:30 139 132-148 1598 175 172-180 1/1
1.69 27:09 44 11:49 143 141-147 1691 171 164-176 7/2
1.75 27:57 49 12:57 145 143-147 1878 159 84-176 3/3
1.81 28:39 42 11:05 151 149-153 1673 178 174-180 2/2
1.88 29:15 36 9:39 149 147-152 1439 178 174-182 4/2
1.94 29:53 38 10:00 146 144-148 1461 176 172-178 5/9
2.00 30:32 39 10:29 153 144-160 1604 175 174-176 5/1
2.06 31:16 44 11:39 143 132-159 1666 171 166-176 0/5
2.13 32:46 1:30 23:58 137 121-152 3284 157 86-178 6/3
2.19 33:37 51 13:43 149 146-152 2044 165 86-176 6/3
2.25 34:27 49 13:11 148 145-153 1950 172 164-178 4/5
2.31 35:14 47 12:33 152 148-154 1908 164 84-176 2/6
2.38 36:01 48 12:42 152 149-155 1930 155 84-176 0/3
2.44 36:48 46 12:22 150 149-152 1855 165 86-176 3/1
2.50 37:31 44 11:39 151 149-152 1758 160 86-176 4/3
2.56 38:14 43 11:22 151 148-154 1716 175 170-178 4/4
2.63 38:53 39 10:18 147 141-155 1515 175 170-180 6/4
2.69 39:30 38 10:04 147 144-149 1480 176 172-178 3/3
2.75 40:06 36 9:34 148 145-150 1416 176 174-176 7/6
2.81 40:49 43 11:21 146 143-148 1658 170 160-176 8/3
2.88 43:01 2:12 35:18 129 108-146 4554 141 84-180 1/7
2.94 43:50 49 13:02 143 138-146 1863 171 164-176 7/8
3.00 44:40 50 13:20 144 142-147 1920 173 170-176 4/2
3.06 45:25 45 11:54 141 138-144 1677 158 84-176 4/7
3.13 46:12 48 12:46 147 144-151 1877 151 84-178 2/6
3.19 46:56 44 11:36 143 138-145 1660 174 168-178 0/3
3.25 47:39 43 11:34 138 137-139 1597 172 166-178 0/0
3.31 48:21 41 10:58 142 137-145 1557 177 176-180 1/0
3.38 49:00 40 10:34 141 136-144 1489 166 88-176 1/0
3.44 49:38 38 10:05 136 133-138 1371 174 170-178 1/0
3.50 50:11 33 8:48 139 135-143 1223 177 170-182 1/0
3.56 50:58 47 12:29 137 134-141 1711 168 158-174 2/0
3.63 53:04 2:07 33:45 126 105-143 4251 153 84-170 1/0
3.69 54:00 55 14:45 129 105-143 1902 175 168-186 1/0
3.75 54:50 50 13:27 138 135-142 1855 167 86-184 0/1
3.81 55:34 44 11:39 134 130-140 1561 182 176-190 0/3
3.88 56:13 39 10:27 133 129-136 1390 178 176-182 0/3
3.94 56:57 44 11:40 135 132-138 1574 171 88-180 0/1
4.00 57:45 48 12:52 134 131-137 1724 169 88-178 6/2
4.06 58:27 43 11:22 137 135-138 1557 175 168-178 2/4
4.13 59:04 37 9:51 136 132-140 1339 182 176-184 4/3
4.19 1:00:27 1:22 21:57 138 124-147 3030 176 104-208 3/4
4.25 1:01:15 49 13:00 129 119-143 1677 167 102-206 5/3
4.31 1:01:55 39 10:31 142 140-144 1494 171 166-174 4/5
4.38 1:02:35 40 10:38 142 141-143 1510 170 166-172 4/3
4.44 1:03:19 44 11:47 140 134-144 1650 170 166-174 1/3
4.50 1:03:55 36 9:35 141 138-143 1352 173 170-176 1/0
4.56 1:04:37 42 11:10 133 131-138 1486 175 172-176 1/0
4.62 1:05:13 36 9:33 134 128-138 1279 175 172-176 2/2
4.69 1:05:50 37 9:58 129 126-131 1285 176 174-178 2/1
4.75 1:06:31 41 10:55 129 127-133 1409 148 80-176 0/10
4.81 1:07:12 41 10:53 129 127-132 1404 170 166-174 1/6
4.87 1:08:06 54 14:25 129 127-132 1859 162 148-166 3/4
4.94 1:08:44 38 10:12 136 133-139 1387 169 166-172 3/3
5.00 1:09:20 36 9:35 137 134-140 1314 171 168-174 2/3
5.06 1:10:06 46 12:16 134 131-137 1644 169 164-170 2/2
5.12 1:11:01 55 14:42 142 130-148 2088 145 102-174 2/0
5.19 1:11:45 44 11:38 128 120-133 1488 171 164-176 2/1
5.25 1:17:12 5:28 +4:59 1:27:24 130 98-136 11363 148 80-172 3/1
5.31 1:18:07 54 14:30 125 101-137 1813 172 170-174 1/2
5.38 1:18:50 43 11:22 137 132-141 1558 172 166-178 2/5
5.44 1:19:31 42 11:04 134 128-141 1484 161 86-172 1/8
5.50 1:20:14 43 11:27 125 123-127 1432 167 164-172 4/0
5.56 1:21:00 46 12:21 125 120-132 1544 164 158-168 5/2
5.63 1:21:43 43 11:28 133 132-136 1524 138 82-170 3/2
5.69 1:22:25 42 11:13 135 133-137 1514 164 160-168 3/1
5.75 1:23:09 44 11:46 132 131-135 1553 165 164-166 3/4
5.81 1:23:53 44 11:42 137 131-141 1602 157 82-168 0/0
5.88 1:24:36 42 11:18 134 131-137 1513 165 158-168 1/2
5.94 1:25:18 42 11:16 132 129-137 1488 166 160-170 2/3
6.00 1:26:05 47 12:39 130 127-132 1645 169 166-174 3/3
6.06 1:26:52 46 12:19 128 125-134 1576 139 82-170 4/2
6.13 1:27:41 49 13:04 127 122-133 1659 161 158-164 2/3
6.19 1:28:25 45 11:59 136 133-138 1629 153 82-164 2/5
6.22 1:28:57 32 14:17 136 133-138 1942 148 80-162 2/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    133 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 4.4% 12:38
    12 2.6% 11:24

  • Cadence Distribution

    164 avge / 208 max Stride Length: 73cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.8 171 5.9 1:14:38 13:29
    Walk 7.9 99 0.3 7:25 23:12
    Still 2.1 - - 1:56 -
    Pause 5.3 - - 4:59 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:30 10:03 45.70% More
    800m 5:13 10:30 50.30% More
    1km 6:38 10:40 51.56% More
    Mile 11:10 11:10 52.06% More
    5k 39:24 12:41 50.36% More
    5 miles 1:09:00 13:48 46.68% More
    10k 1:28:42 14:16 45.29% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:55 9:55 58.59
    5km 37:19 12:01 53.17
    5M 1:05:03 13:01 49.51
    10km 1:23:51 13:30 47.91
    10M 2:26:11 14:37 45.75
    Half 3:20:24 15:18 43.98
    20M 5:28:32 16:26 42.55
    Mara 7:30:22 17:11 41.36

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