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Tue 7th Jan 2025 at 6:18pm by Hills of Death (HOD)

Run > Intervals
  • cold
  • Time
    55:33
  • Miles
    5.53
  • Min/mi
    10:03
  • WAVA
    49.13
  • Stride(cm)
    95
  • Cals
    615
  • Cadence
    168
  • BPM
    131
  • %MHR
    71.1
  • B/mi
    1313
  • Asc(m)
    83
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Warm up then 5 mins Twmpo 3 x 3 mins 5 x 1 min 6 x 30 secs
9:31 2:02 5:00 2:00 3:00 1:30 3:00 1:30 3:00 1:30 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 30 30 30 30 30 30 30 30 30 30 30 30 7:30

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.
1.00 17:29 17:29 +2 17:29 133 81-154 2325 166 0-182 39/10
1.23 19:29 2:00 +1 8:49 148 142-154 1305 172 168-178 1/6
1.88 27:50 8:21 +1 12:49 140 91-153 1795 173 0-186 10/19
1.92 29:49 1:59 51:26 118 86-157 6069 22 0-174 3/4
2.32 32:49 3:00 7:24 124 87-142 918 171 0-186 9/6
2.36 34:18 1:29 44:04 126 104-137 5553 47 0-176 2/3
2.79 37:17 2:59 6:56 127 102-144 880 173 0-188 5/10
2.87 38:47 1:30 18:30 126 104-144 2330 117 0-184 5/2
3.28 41:46 2:59 7:10 131 103-142 938 171 0-184 9/8
3.31 43:14 1:28 50:09 131 111-141 6570 45 0-176 2/3
3.46 44:13 59 6:28 121 108-136 783 178 0-192 1/4
3.50 45:12 59 24:39 125 113-136 3081 88 0-188 1/1
3.65 46:11 59 6:54 120 110-129 827 181 112-194 6/1
3.67 47:11 1:00 40:09 120 107-130 4817 33 0-184 1/1
3.81 48:05 54 6:22 120 107-138 764 175 0-190 5/4
3.85 49:04 59 26:43 123 106-138 3287 52 0-182 1/1
3.99 50:03 59 6:58 122 106-136 851 165 0-186 1/3
4.03 51:02 59 28:38 124 111-137 3551 97 0-180 2/1
4.17 52:01 59 6:38 125 108-138 829 179 114-192 1/3
4.22 53:00 59 23:06 125 109-139 2888 92 0-184 1/1
4.29 53:30 29 7:01 118 107-130 829 164 0-186 3/1
4.31 53:59 29 17:01 126 119-131 2144 143 112-186 1/1
4.38 54:28 29 7:06 120 117-126 853 175 116-192 5/0
4.41 54:57 29 18:28 125 119-128 2308 128 104-188 0/1
4.48 55:26 29 6:48 120 112-129 816 121 0-188 2/1
4.50 55:54 29 25:40 127 121-131 3260 61 0-186 0/2
4.57 56:23 29 6:34 121 116-130 795 141 0-198 1/1
4.59 56:52 29 32:07 126 119-134 4047 51 0-190 1/1
4.66 57:21 29 6:35 124 114-132 817 147 0-190 1/4
4.68 57:50 29 21:26 129 120-136 2764 104 0-184 1/1
4.75 58:19 29 6:54 114 110-120 786 168 108-188 2/4
4.77 58:48 29 28:57 120 114-124 3474 55 0-184 0/2
5.48 1:12:53 14:05 +2 19:49 146 94-160 2893 167 0-176 11/16

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    131 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 3.0% 10:18

  • Cadence Distribution

    168 avge / 198 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 63.3 177 5.2 42:21 10:14
    Walk 19.6 105 0.3 16:38 58:07
    Still 3.7 - - 3:09 -
    Pause 13.4 - - 11:20 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:42 6:49 50.04% More
    800m 3:44 7:31 53.70% More
    1km 4:40 7:30 56.04% More
    Mile 9:11 9:11 48.26% More
    5k 31:13 10:03 48.34% More
    5 miles 1:07:44 13:33 36.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:29 8:29 52.24
    5km 29:29 9:29 51.18
    5M 49:44 9:57 49.47
    10km 1:03:08 10:10 48.70
    10M 1:46:30 10:39 47.76
    Half 2:23:17 10:56 46.63
    20M 3:48:05 11:24 46.42
    Mara 5:06:52 11:43 46.00

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