Tue 23rd Apr 2024 at 4:04pm by zp

Run > Hill Work
  • Time
    1:14:02
  • Miles
    5.60
  • Min/mi
    13:13
  • Pacing
    49.9%
  • WAVA
    35.53
  • Stride(cm)
    70
  • Cals
    827
  • Watts
    259
  • Cadence
    175
  • BPM
    136
  • %MHR
    79.8
  • B/mi
    1804
  • Asc(m)
    625
  • Hillscore
    47
  • Surface
    Road

Notes & Comments

Assorted reps round Cantyweery, Slackdhu: 5:34, 1:34, 12:20ish, finish with 4 x 1:30ish with 1:30 recoveries.

1) 3.03km - 19:54(6:35/km) 138/163bpm [908b/km] 225cal 283/W 9.12/12.59kmph
2) 0.53km - 4:14(7:55/km) 125/159bpm [990b/km] 41cal 120/W 7.58/12.29kmph
3) 0.17km - 1:34(9:22/km) 141/161bpm [1320b/km] 19cal 329/W 6.4/8.91kmph
4) 0.17km - 2:01(11:59/km) 133/163bpm [1593b/km] 22cal 96/W 5.01/10.23kmph
5) 1.22km - 16:14(13:17/km) 147/161bpm [1953b/km] 202cal 258/W 4.52/9.26kmph
6) 0.1km - 1:34(15:47/km) 138/161bpm [2179b/km] 18cal 377/W 3.8/6.29kmph
7) 0.1km - 1:31(15:42/km) 139/161bpm [2182b/km] 17cal 127/W 3.82/7.84kmph
8) 0.1km - 1:30(14:54/km) 147/165bpm [2191b/km] 19cal 404/W 4.03/7.09kmph
9) 0.1km - 1:31(15:26/km) 144/166bpm [2221b/km] 18cal 162/W 3.89/7.02kmph
10) 0.1km - 1:33(15:28/km) 145/164bpm [2243b/km] 19cal 377/W 3.88/5.42kmph
11) 0.1km - 1:31(15:54/km) 145/164bpm [2307b/km] 18cal 152/W 3.77/8.07kmph
12) 0.1km - 1:36(15:55/km) 142/164bpm [2259b/km] 19cal 362/W 3.77/6.22kmph
13) 3.21km - 19:18(6:01/km) 125/164bpm [752b/km] 190cal 209/W 9.97/13.23kmph
19:54 4:14 1:34 2:01 16:14 1:34 1:31 1:30 1:31 1:33 1:31 1:36 19:18

Pace

33% 2% 14% 32% 16% 2%

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.
0.25 2:33 2:33 10:10 118 67-136 1200 179 174-186 258 172-363 86/0
0.50 4:59 2:26 9:45 133 126-139 1296 180 176-184 283 202-394 27/7
0.75 7:02 2:03 8:13 134 128-141 1101 182 178-186 275 187-355 13/12
1.00 9:08 2:06 8:23 131 125-136 1099 183 178-188 276 227-350 22/2
1.25 11:11 2:03 8:12 132 127-135 1083 183 178-188 287 205-368 45/6
1.50 13:39 2:28 9:53 141 132-145 1395 180 174-186 288 182-381 55/0
1.75 17:43 4:03 16:13 147 125-157 2385 170 164-184 300 172-387 6/72
2.00 21:50 4:07 16:29 146 116-163 2406 172 72-232 234 19-392 34/31
2.25 24:39 2:49 11:17 118 110-133 1332 176 124-212 165 28-446 34/28
2.50 29:05 4:26 17:43 137 92-163 2427 171 62-186 257 47-458 53/0
2.75 34:24 5:19 21:18 153 147-161 3258 167 160-172 280 207-433 53/0
3.00 41:19 6:55 27:38 157 132-161 4339 163 58-176 305 117-419 63/0
3.25 46:09 4:50 19:18 130 104-161 2510 180 54-214 257 27-739 24/66
3.50 52:05 5:56 23:45 144 114-166 3419 174 80-208 295 46-572 39/43
3.75 57:25 5:21 21:23 137 109-164 2929 176 56-210 238 41-542 39/60
4.00 59:43 2:18 9:11 116 111-122 1065 184 164-208 132 94-171 39/51
4.25 1:02:26 2:43 10:53 118 104-130 1285 178 166-194 186 110-357 40/30
4.50 1:04:40 2:14 8:55 119 111-125 1062 178 174-182 225 142-303 2/103
4.75 1:07:04 2:23 9:34 127 114-133 1214 179 88-186 265 82-358 7/48
5.00 1:09:08 2:04 8:17 136 130-142 1125 181 172-188 275 190-361 3/15
5.25 1:10:58 1:50 7:20 136 127-143 997 182 174-186 258 200-328 12/10
5.50 1:13:03 2:05 8:21 123 114-129 1027 179 172-184 245 167-346 4/31
5.60 1:14:02 59 9:33 113 110-116 1080 176 174-180 206 153-292 0/14

Heart

136/166max
  • Show Beats/Mile

Elevation

Asc 625m, Range 356m, Flat prediction 1:05:55
Elevation Graph
Biggest Climbs (m) Min/mi
228 25.1% 23:15
105 19.1% 17:35
45 4.7% 9:28
39 38.2% 25:15
34 20.6% 18:03
22 5.5% 9:44
See your biggest climbs

Power

259W (739 max)
Power Graph
Power Bands

Cadence

175 (232 max) Stride Length: 70cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.3 176 5.6 1:09:06 12:26
Walk 2.1 111 0 1:33 37:34
Still 4.5 - - 3:22 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:47 7:09 45.76% More
800m 3:50 7:44 49.59% More
1km 4:51 7:48 51.26% More
Mile 8:21 8:21 50.60% More
5k 42:33 13:42 33.80% More
5 miles 1:08:02 13:36 34.40% More

Predictions

Dist Time Per Mile WAVA
1M 11:55 11:55 35.47
5km 39:39 12:46 36.27
5M 1:05:39 13:08 35.65
10km 1:22:40 13:18 35.34
10M 2:16:53 13:41 35.27
Half 3:02:15 13:55 34.77
20M 4:45:23 14:16 35.19
Mara 6:19:58 14:30 35.24
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