Thu 28th Dec 2017 at 3:00pm by K5 Gus

Run > Hill Work
  • Time
    1:03:26
  • Miles
    7.28
  • Min/mi
    8:43
  • Pacing
    80%
  • WAVA
    56.86
  • Stride(cm)
    102
  • Cals
    737
  • Cadence
    181
  • BPM
    144
  • %MHR
    76.3
  • B/mi
    1250
  • Asc(m)
    42
  • Hillscore
    28
  • Surface
    Road

Notes & Comments

1.5m warmup, 8 * hillreps, 3.5 mile warm-down
1:11, 1:15, 1:14, 1:12, 1:17, 1:17, 1:21, 1:21

Split Summary
===
1) 1m - 8:22(8:22/m) 125/140bpm 93cal 7.17/7.7mph
2) 0.44m - 4:43(10:37/m) 143/150bpm 63cal 5.65/6.95mph
3) 0.16m - 1:11(7:36/m) 155/171bpm 16cal 7.89/9.77mph
4) 0.16m - 1:34(9:41/m) 145/172bpm 19cal 6.19/8.58mph
5) 0.15m - 1:15(8:09/m) 156/173bpm 17cal 7.36/7.95mph
6) 0.16m - 1:36(9:49/m) 146/174bpm 20cal 6.11/7.58mph
7) 0.15m - 1:14(7:59/m) 157/174bpm 16cal 7.51/8.06mph
8) 0.16m - 1:37(9:49/m) 148/175bpm 20cal 6.12/7.6mph
9) 0.15m - 1:12(7:48/m) 157/176bpm 16cal 7.69/8.83mph
10) 0.16m - 1:42(10:24/m) 147/176bpm 21cal 5.76/8.35mph
11) 0.16m - 1:17(8:16/m) 157/174bpm 17cal 7.25/7.87mph
12) 0.16m - 1:43(10:48/m) 146/174bpm 20cal 5.55/6.93mph
13) 0.15m - 1:17(8:30/m) 157/174bpm 17cal 7.06/8.16mph
14) 0.16m - 1:42(10:33/m) 149/175bpm 21cal 5.68/7.08mph
15) 0.16m - 1:21(8:35/m) 156/173bpm 17cal 6.99/8.12mph
16) 0.16m - 1:40(10:19/m) 145/173bpm 19cal 5.82/6.82mph
17) 0.15m - 1:21(8:48/m) 157/173bpm 17cal 6.82/7.2mph
18) 1m - 9:01(9:01/m) 154/173bpm 121cal 6.65/8.66mph
19) 1m - 7:38(7:38/m) 137/144bpm 72cal 7.86/8.6mph
20) 1m - 7:51(7:51/m) 138/142bpm 74cal 7.63/7.89mph
21) 0.47m - 4:08(8:50/m) 141/154bpm 41cal 6.79/7.6mph
8:22 4:43 1:11 1:34 1:15 1:36 1:14 1:37 1:12 1:42 1:17 1:43 1:17 1:42 1:21 1:40 1:21 9:01 7:38 7:51 4:08
Pin Map
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0mi in 0

Pace

17% 16% 31% 29% 3% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:15 2:15 9:00 125 80-139 1124 182 118-188 8/0
0.50 4:17 2:02 8:08 123 106-136 1001 183 180-188 3/9
0.75 6:15 1:58 7:51 121 114-133 950 181 178-186 0/17
1.00 8:22 2:07 8:28 131 115-140 1110 182 178-188 7/2
1.25 10:54 2:32 10:08 142 135-148 1439 177 174-188 21/0
1.50 14:02 3:08 +29 12:32 144 129-157 1805 180 120-198 30/0
1.75 16:10 2:08 8:32 152 119-172 1297 177 122-198 13/16
2.00 18:31 2:21 9:24 155 123-174 1456 184 166-196 19/8
2.25 20:39 2:08 8:32 150 121-175 1281 179 120-196 20/10
2.50 22:52 2:14 8:54 146 124-171 1299 181 126-198 11/17
2.75 25:18 2:25 9:41 149 123-176 1443 175 114-196 11/20
3.00 27:37 2:19 9:17 156 128-174 1449 176 120-196 15/14
3.25 30:04 2:27 9:50 155 125-175 1523 179 120-196 20/12
3.50 32:19 2:15 8:59 149 126-173 1338 183 126-194 21/11
3.75 34:50 2:32 10:06 146 121-172 1475 175 120-194 10/18
4.00 37:38 2:47 11:09 164 156-173 1828 174 108-192 38/0
4.25 39:52 2:14 8:56 160 156-163 1429 181 178-190 16/0
4.50 41:56 2:05 8:18 152 147-157 1263 184 178-192 5/2
4.75 43:46 1:50 7:21 143 130-153 1050 185 178-194 0/23
5.00 45:38 1:51 7:26 133 129-135 988 186 182-194 0/20
5.25 47:31 1:53 7:32 140 132-144 1054 186 180-194 0/12
5.50 49:24 1:53 7:31 134 125-140 1008 184 180-190 0/17
5.75 51:23 1:59 7:58 139 137-141 1106 183 180-188 2/5
6.00 53:23 2:00 8:01 136 134-137 1090 184 180-188 0/8
6.25 55:18 1:54 7:37 137 134-140 1044 184 180-188 1/11
6.50 57:17 1:59 7:57 138 136-142 1098 184 180-188 2/6
6.75 59:10 1:53 7:30 139 136-142 1043 183 178-184 0/9
7.00 1:01:15 2:06 8:23 135 131-138 1133 183 178-192 0/14
7.25 1:03:34 2:18 9:13 143 135-154 1319 180 174-190 10/1
7.28 1:03:54 20 11:19 152 151-154 1720 177 176-178 4/0

Heart

144/176max
  • Show Beats/Mile

Elevation

Asc 42m, Range 129m, Flat prediction 59:05
Elevation Graph
Biggest Climbs (m) Min/mi
77 6.3% 10:12
72 6.1% 10:08
21 8.9% 9:30
21 9.1% 9:41
20 8.6% 9:34
20 7.0% 8:31
See your biggest climbs

Cadence

181 (198 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.9 182 7.2 1:01:26 8:33
Walk 2.6 120 0.1 1:40 17:50
Still 1.2 - - 47 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:07 47.62% More
800m 3:35 7:12 55.48% More
1km 4:34 7:21 56.75% More
Mile 7:25 7:25 59.33% More
5k 24:25 7:51 61.31% More
5 miles 42:32 8:30 57.36% More
10k 54:36 8:47 55.83% More

Predictions

Dist Time Per Mile WAVA
1M 6:54 6:54 63.71
5km 24:30 7:53 61.09
5M 41:41 8:20 58.53
10km 53:09 8:33 57.35
10M 1:30:27 9:03 55.74
Half 2:02:19 9:20 54.13
20M 3:16:15 9:49 53.46
Mara 4:25:23 10:08 52.72
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