Thu 12th Sep 2019 at 5:00pm by K5 Gus

Run > Hill Work
  • Time
    51:26
  • Miles
    4.54
  • Min/mi
    11:20
  • Pacing
    0%
  • WAVA
    43.75
  • Stride(cm)
    82
  • Cals
    487
  • Cadence
    173
  • BPM
    136
  • %MHR
    72.5
  • B/mi
    1545
  • Asc(m)
    249
  • Hillscore
    24
  • Surface
    Road

Notes & Comments

8 * hill reps, legs still got some DOMS from Sunday's massive descent :
90s, 92s, 90s, 93s, 91s, 89s, 93s, 95s

Split Summary
===
1) 1m - 8:51(8:51/m) 129/150bpm 88cal 6.78/7.78mph
2) 0.31m - 11:13(36:27/m) 104/151bpm 56cal 1.65/7.01mph

3) 0.16m - 1:30(9:23/m) 154/169bpm 16cal 6.4/7.62mph
4) 0.17m - 1:39(9:58/m) 140/169bpm 17cal 6.02/6.59mph
5) 0.16m - 1:32(9:38/m) 157/171bpm 18cal 6.23/6.85mph
6) 0.17m - 1:38(9:44/m) 142/172bpm 17cal 6.16/6.82mph
7) 0.16m - 1:30(9:25/m) 159/174bpm 18cal 6.37/7.12mph
8) 0.17m - 1:34(9:22/m) 145/174bpm 17cal 6.4/7.06mph
9) 0.16m - 1:33(9:44/m) 162/174bpm 19cal 6.17/6.74mph
10) 0.16m - 1:35(9:36/m) 144/174bpm 17cal 6.25/7.47mph
11) 0.16m - 1:31(9:41/m) 163/177bpm 19cal 6.19/7.01mph
12) 0.16m - 1:30(9:07/m) 150/177bpm 17cal 6.58/7.47mph
13) 0.16m - 1:29(9:05/m) 165/179bpm 19cal 6.61/7.26mph
14) 0.16m - 1:26(8:51/m) 155/179bpm 17cal 6.78/7.68mph
15) 0.16m - 1:33(9:44/m) 166/177bpm 20cal 6.16/7.43mph
16) 0.16m - 1:25(8:52/m) 154/178bpm 16cal 6.77/7.99mph
17) 0.16m - 1:35(10:10/m) 164/176bpm 20cal 5.9/7.87mph

18) 0.81m - 8:21(10:19/m) 137/176bpm 76cal 5.82/7.95mph
8:51 11:13 1:30 1:39 1:32 1:38 1:30 1:34 1:33 1:35 1:31 1:30 1:29 1:26 1:33 1:25 1:35 8:21
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

36% 29% 29% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:17 1:17 10:19 123 88-139 1269 176 112-182 5/0
0.25 2:25 1:08 9:04 132 116-141 1196 177 172-180 1/0
0.38 3:33 1:08 9:00 125 114-136 1126 177 170-186 1/6
0.50 4:40 1:07 8:54 130 120-138 1156 176 174-178 1/3
0.63 5:43 1:03 8:27 126 120-130 1064 176 174-178 0/10
0.75 6:44 1:01 8:07 121 117-126 981 175 172-178 0/6
0.88 7:44 1:01 8:06 133 120-143 1077 179 178-180 5/0
1.00 8:50 1:06 8:46 147 143-150 1288 178 176-180 10/0
1.13 19:48 10:58 +2:05 1:27:45 94 74-147 8249 142 82-196 10/0
1.25 21:22 1:33 12:28 141 135-151 1758 172 166-176 12/0
1.38 25:31 4:09 +2:44 33:10 145 98-158 4810 178 154-194 17/0
1.50 26:46 1:15 9:59 165 157-169 1648 172 122-182 18/0
1.63 27:54 1:09 9:11 132 122-157 1213 173 170-176 0/17
1.75 29:07 1:13 9:42 151 120-170 1464 177 96-186 13/3
1.88 30:23 1:16 10:07 159 137-172 1610 171 126-182 7/10
2.00 31:35 1:12 9:35 131 120-153 1256 174 150-188 7/10
2.13 32:43 1:08 9:04 167 154-174 1514 182 180-184 13/3
2.25 33:54 1:11 9:28 149 128-174 1410 171 144-180 0/17
2.38 35:07 1:13 9:41 147 125-170 1423 180 172-196 16/0
2.50 36:24 1:18 10:22 167 143-174 1730 168 102-182 2/14
2.63 37:32 1:08 9:04 132 126-143 1196 175 166-186 11/6
2.75 38:41 1:09 9:13 165 138-176 1520 183 180-188 9/8
2.88 39:54 1:13 9:46 161 138-177 1572 171 92-182 6/12
3.00 41:03 1:09 9:09 144 128-170 1317 183 172-198 14/2
3.13 42:14 1:11 9:27 175 170-179 1655 175 116-184 0/16
3.25 43:14 1:00 8:00 149 131-170 1192 179 176-182 16/0
3.38 44:27 1:13 9:44 161 131-176 1567 180 152-186 3/13
3.50 45:40 1:13 9:42 168 146-178 1628 171 124-192 11/6
3.63 46:50 1:10 9:19 146 137-163 1360 179 166-186 8/8
3.75 48:02 1:12 9:36 172 163-176 1651 178 168-182 0/18
3.88 49:01 59 7:53 157 140-175 1237 178 176-180 0/15
4.00 55:51 6:50 +5:34 54:43 130 125-140 7113 170 162-178 0/9
4.13 1:01:59 6:08 +4:41 49:02 122 110-128 5982 169 150-176 0/15
4.25 1:03:24 1:25 11:21 128 124-133 1453 168 144-176 0/4
4.38 1:04:42 1:18 10:25 131 128-135 1364 171 168-174 1/3
4.50 1:06:01 1:19 10:31 147 131-164 1546 173 164-178 9/0
4.54 1:06:29 28 11:00 165 163-167 1816 174 170-178 5/0

Heart

136/179max
  • Show Beats/Mile

Elevation

Asc 249m, Range 78m, Flat prediction 35:53
Elevation Graph
Biggest Climbs (m) Min/mi
78 47.8% 1:45:36
21 7.4% 9:32
21 9.3% 31:17
21 7.1% 9:22
21 7.2% 9:01
21 7.8% 9:45
See your biggest climbs

Cadence

173 (198 max) Stride Length: 82cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 75.7 176 4.5 50:19 11:15
Walk 14.2 113 0.1 9:25 2:15:43
Still 10.2 - - 6:46 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:03 42.68% More
800m 4:08 8:19 48.88% More
1km 5:15 8:27 50.14% More
Mile 8:50 8:50 50.60% More
5k 40:15 12:57 37.80% More

Predictions

Dist Time Per Mile WAVA
1M 9:29 9:29 47.11
5km 33:40 10:50 45.19
5M 57:17 11:27 43.33
10km 1:13:02 11:45 42.47
10M 2:04:19 12:26 41.28
Half 2:48:06 12:50 40.11
20M 4:29:44 13:29 39.61
Mara 6:04:45 13:55 39.06
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