Sun 20th Sep 2020 at 7:00am by Paul N

Run > Hill Work
  • Time
    6:30:23
  • Miles
    21.01
  • Min/mi
    18:35
  • Pacing
    43%
  • WAVA
    25.22
  • Stride(cm)
    58
  • Cals
    3437
  • Cadence
    150
  • BPM
    149
  • %MHR
    77.4
  • B/mi
    2760
  • Asc(m)
    2441
  • Hillscore
    240
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 11:15(11:15/m) 149/169bpm 138cal 5.34/6.68mph
2) 1m - 20:52(20:52/m) 158/174bpm 267cal 2.87/5.38mph
3) 1m - 15:42(15:42/m) 163/175bpm 208cal 3.82/5.49mph
4) 1m - 18:18(18:18/m) 165/175bpm 231cal 3.28/6.24mph
5) 1m - 12:15(12:15/m) 151/168bpm 113cal 4.9/6.51mph
6) 1m - 14:59(14:59/m) 152/168bpm 143cal 4/6.53mph
7) 1m - 30:09(30:09/m) 144/167bpm 224cal 1.99/6.07mph
8) 1m - 22:00(22:00/m) 149/161bpm 182cal 2.73/6.03mph
9) 1m - 12:35(12:35/m) 146/164bpm 83cal 4.77/6.49mph
10) 1m - 11:56(11:56/m) 153/163bpm 119cal 5.02/6.95mph
11) 1m - 12:21(12:21/m) 161/167bpm 152cal 4.86/6.43mph
12) 1m - 17:32(17:32/m) 160/168bpm 206cal 3.42/6.05mph
13) 1m - 24:37(24:37/m) 153/165bpm 218cal 2.44/5.55mph
14) 1m - 30:25(30:25/m) 154/168bpm 268cal 1.97/5.76mph
15) 1m - 19:35(19:35/m) 147/162bpm 105cal 3.06/6.01mph
16) 1m - 20:31(20:31/m) 157/163bpm 207cal 2.92/6.22mph
17) 1m - 25:37(25:37/m) 142/164bpm 152cal 2.34/6.32mph
18) 1m - 29:05(29:05/m) 148/157bpm 200cal 2.06/5.22mph
19) 1m - 17:49(17:49/m) 139/152bpm 58cal 3.37/5.57mph
20) 1m - 11:10(11:10/m) 152/160bpm 98cal 5.37/6.68mph
21) 1m - 11:37(11:37/m) 145/159bpm 65cal 5.17/7.1mph
22) 0.01m - 4(6:13/m) 145/145bpm 9.64/6.47mph
11:15 20:52 15:42 18:18 12:15 14:59 30:09 22:00 12:35 11:56 12:21 17:32 24:37 30:25 19:35 20:31 25:37 29:05 17:49 11:10 11:37 4

Pace

91% 7% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 11:15 11:15 11:15 146 88-169 1642 172 82-200 66/30
2.00 32:06 20:51 20:51 156 136-173 3254 135 80-174 186/6
3.00 47:48 15:42 15:42 162 137-175 2543 153 104-180 126/22
4.00 1:06:06 18:18 18:18 162 136-175 2964 134 30-186 222/32
5.00 1:18:21 12:16 12:16 151 129-167 1851 171 96-194 27/121
6.00 1:33:21 15:00 15:00 148 106-168 2219 155 80-188 65/22
7.00 2:03:29 30:08 30:08 138 113-165 4159 133 38-182 204/174
8.00 2:25:30 22:01 22:01 144 125-161 3170 141 30-188 143/121
9.00 2:38:05 12:35 12:35 147 138-164 1850 161 38-190 4/238
10.00 2:50:02 11:57 11:57 151 118-163 1803 175 114-188 38/12
11.00 3:02:23 12:21 12:21 162 154-167 2001 170 102-192 98/3
12.00 3:19:53 17:30 17:30 160 151-168 2800 146 82-184 153/0
13.00 3:44:30 24:38 24:38 150 133-164 3694 142 80-198 177/173
14.00 4:14:56 30:25 30:25 150 134-167 4563 135 86-248 211/145
15.00 4:34:31 19:35 19:35 147 135-162 2878 154 80-210 14/266
16.00 4:55:02 20:31 20:31 155 143-163 3180 133 82-180 157/30
17.00 5:20:38 25:37 25:37 132 99-164 3381 146 80-194 157/125
18.00 5:49:45 29:06 29:06 147 130-157 4279 135 80-190 251/157
19.00 6:07:33 17:48 17:48 140 128-152 2492 149 76-192 0/339
20.00 6:18:44 11:11 11:11 152 147-160 1700 167 140-190 3/146
21.00 6:30:20 11:36 11:36 145 133-159 1683 171 116-192 7/170
21.01 6:30:24 4 7:06 145 145-145 1028 182 182-182 0/0

Heart

149/175max
  • Show Beats/Mile

Elevation

Asc 2441m, Range 823m, Flat prediction 6:17:59
Elevation Graph
Biggest Climbs (m) Min/mi
354 12.6% 17:47
310 6.2% 13:55
262 18.7% 23:33
251 25.7% 17:17
223 17.5% 21:47
172 46.8% 36:13
See your biggest climbs

Cadence

150 (248 max) Stride Length: 58cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 59.1 168 15.9 3:50:47 14:32
Walk 39.9 109 5.1 2:35:37 30:19
Still 1.0 - - 4:00 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:45 35.10% More
800m 4:25 8:52 39.81% More
1km 5:32 8:54 41.56% More
Mile 9:44 9:44 40.63% More
5k 37:56 12:13 35.41% More
5 miles 1:12:16 14:27 30.17% More
10k 1:41:25 16:19 26.82% More
10 miles 2:45:53 16:35 27.07% More
Half 3:46:36 17:18 26.21% More
20 miles 6:17:36 18:53 24.73% More

Predictions

Dist Time Per Mile WAVA
1M 14:15 14:15 27.74
5km 48:51 15:43 27.50
5M 1:21:58 16:24 26.60
10km 1:43:48 16:42 26.21
10M 2:54:09 17:25 25.79
Half 3:53:34 17:50 25.23
20M 6:10:01 18:30 25.24
Mara 8:16:18 18:57 25.09
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