Mon 21st Dec 2020 at 6:00pm by Sprout
Run > Hill Work
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Time
1:04:10
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Miles 7.10
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Min/mi 9:02
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Pacing
0%
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WAVA
52.46
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Stride(cm)
105
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Cals
764
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Cadence
170
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BPM
131
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%MHR
71.9
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B/mi 1183
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Asc(m)
239
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Hillscore
21
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.87m - 18:45(10:00/m) 124/155bpm 231cal 6/6.95mph
2) 0.17m - 1:31(8:45/m) 127/142bpm 16cal 6.86/8.39mph
3) 0.24m - 2:17(9:35/m) 146/173bpm 35cal 6.26/6.87mph
4) 0.17m - 1:31(8:53/m) 147/155bpm 24cal 6.76/6.8mph
5) 0.23m - 2:10(9:17/m) 138/146bpm 30cal 6.46/6.82mph
6) 0.24m - 2:01(8:35/m) 139/142bpm 29cal 6.99/7.18mph
7) 0.29m - 2:50(9:36/m) 124/143bpm 27cal 6.25/7.2mph
8) 0.11m - 59(8:44/m) 118/121bpm 7cal 6.87/6.95mph
9) 0.17m - 1:26(8:13/m) 121/123bpm 11cal 7.31/7.18mph
10) 0.25m - 2:02(8:09/m) 121/124bpm 16cal 7.36/7.89mph
11) 0.3m - 2:25(8:08/m) 125/133bpm 23cal 7.38/7.58mph
12) 0.29m - 2:26(8:30/m) 144/161bpm 34cal 7.05/7.85mph
13) 0.59m - 4:48(8:09/m) 134/160bpm 56cal 7.36/7.66mph
14) 0.17m - 1:29(8:43/m) 143/151bpm 21cal 6.88/7.53mph
15) 0.26m - 2:05(8:00/m) 135/150bpm 26cal 7.5/7.6mph
16) 0.14m - 1:09(8:18/m) 147/156bpm 17cal 7.23/7.74mph
17) 0.21m - 1:44(8:10/m) 151/170bpm 28cal 7.34/7.47mph
18) 0.1m - 47(7:51/m) 145/155bpm 11cal 7.64/7.85mph
19) 0.19m - 1:31(7:58/m) 149/161bpm 24cal 7.53/7.76mph
20) 0.1m - 44(7:07/m) 140/145bpm 9cal 8.42/8.83mph
21) 0.23m - 1:50(7:50/m) 147/161bpm 28cal 7.66/8.81mph
22) 0.77m - 7:42(10:02/m) 127/144bpm 61cal 5.98/8.16mph
===
1) 1.87m - 18:45(10:00/m) 124/155bpm 231cal 6/6.95mph
2) 0.17m - 1:31(8:45/m) 127/142bpm 16cal 6.86/8.39mph
3) 0.24m - 2:17(9:35/m) 146/173bpm 35cal 6.26/6.87mph
4) 0.17m - 1:31(8:53/m) 147/155bpm 24cal 6.76/6.8mph
5) 0.23m - 2:10(9:17/m) 138/146bpm 30cal 6.46/6.82mph
6) 0.24m - 2:01(8:35/m) 139/142bpm 29cal 6.99/7.18mph
7) 0.29m - 2:50(9:36/m) 124/143bpm 27cal 6.25/7.2mph
8) 0.11m - 59(8:44/m) 118/121bpm 7cal 6.87/6.95mph
9) 0.17m - 1:26(8:13/m) 121/123bpm 11cal 7.31/7.18mph
10) 0.25m - 2:02(8:09/m) 121/124bpm 16cal 7.36/7.89mph
11) 0.3m - 2:25(8:08/m) 125/133bpm 23cal 7.38/7.58mph
12) 0.29m - 2:26(8:30/m) 144/161bpm 34cal 7.05/7.85mph
13) 0.59m - 4:48(8:09/m) 134/160bpm 56cal 7.36/7.66mph
14) 0.17m - 1:29(8:43/m) 143/151bpm 21cal 6.88/7.53mph
15) 0.26m - 2:05(8:00/m) 135/150bpm 26cal 7.5/7.6mph
16) 0.14m - 1:09(8:18/m) 147/156bpm 17cal 7.23/7.74mph
17) 0.21m - 1:44(8:10/m) 151/170bpm 28cal 7.34/7.47mph
18) 0.1m - 47(7:51/m) 145/155bpm 11cal 7.64/7.85mph
19) 0.19m - 1:31(7:58/m) 149/161bpm 24cal 7.53/7.76mph
20) 0.1m - 44(7:07/m) 140/145bpm 9cal 8.42/8.83mph
21) 0.23m - 1:50(7:50/m) 147/161bpm 28cal 7.66/8.81mph
22) 0.77m - 7:42(10:02/m) 127/144bpm 61cal 5.98/8.16mph
18:45 1:31 2:17 1:31 2:10 2:01 2:50 59 1:26 2:02 2:25 2:26 4:48 1:29 2:05 1:09 1:44 47 1:31 44 1:50 7:42
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:23 | 2:23 | 9:32 | 110 54-136 | 1048 | 169 118-172 | 4/4 |
0.50 | 4:46 | 2:23 | 9:31 | 129 124-135 | 1227 | 169 166-170 | 2/5 |
0.75 | 9:25 | 4:39 +2:12 | 18:36 | 117 74-128 | 2176 | 166 162-168 | 2/4 |
1.00 | 11:54 | 2:29 | 9:58 | 125 82-155 | 1245 | 168 164-172 | 3/1 |
1.25 | 14:21 | 2:27 | 9:46 | 130 127-134 | 1270 | 167 162-172 | 3/2 |
1.50 | 16:49 | 2:29 | 9:56 | 130 127-132 | 1290 | 167 164-170 | 11/2 |
1.75 | 19:15 | 2:26 | 9:43 | 129 126-132 | 1254 | 168 162-172 | 9/1 |
2.00 | 27:53 | 8:38 +5:52 | 34:31 | 117 71-138 | 4038 | 172 120-190 | 16/1 |
2.25 | 30:17 | 2:24 | 9:37 | 146 134-172 | 1405 | 166 160-176 | 5/16 |
2.50 | 32:35 | 2:18 | 9:10 | 149 143-167 | 1366 | 172 162-184 | 17/3 |
2.75 | 34:52 | 2:18 | 9:10 | 136 123-145 | 1247 | 169 160-180 | 4/17 |
3.00 | 37:04 | 2:11 | 8:45 | 139 131-143 | 1217 | 172 160-178 | 16/4 |
3.25 | 39:25 | 2:21 | 9:24 | 118 113-128 | 1109 | 167 164-178 | 1/19 |
3.50 | 41:31 | 2:06 | 8:23 | 120 118-123 | 1007 | 171 162-178 | 8/13 |
3.75 | 43:33 | 2:02 | 8:09 | 121 118-123 | 987 | 177 174-180 | 22/0 |
4.00 | 45:35 | 2:02 | 8:08 | 125 118-132 | 1017 | 169 164-178 | 0/24 |
4.25 | 47:44 | 2:09 | 8:35 | 139 124-156 | 1194 | 176 170-182 | 27/4 |
4.50 | 49:47 | 2:04 | 8:14 | 149 134-160 | 1227 | 172 164-178 | 5/15 |
4.75 | 51:49 | 2:02 | 8:08 | 126 121-136 | 1024 | 171 166-176 | 0/19 |
5.00 | 53:51 | 2:02 | 8:06 | 135 130-142 | 1094 | 175 170-182 | 9/7 |
5.25 | 55:55 | 2:04 | 8:15 | 142 134-151 | 1172 | 171 164-176 | 11/14 |
5.50 | 58:00 | 2:05 | 8:21 | 142 128-156 | 1186 | 175 166-182 | 17/7 |
5.75 | 1:00:01 | 2:01 | 8:03 | 149 136-170 | 1200 | 172 164-184 | 6/16 |
6.00 | 1:02:00 | 1:59 | 7:58 | 149 134-161 | 1187 | 173 164-184 | 5/14 |
6.25 | 1:03:56 | 1:56 | 7:45 | 148 135-159 | 1147 | 176 164-186 | 10/9 |
6.50 | 1:15:02 | 11:05 +8:43 | 44:21 | 123 83-139 | 5455 | 169 158-178 | 4/3 |
6.75 | 1:17:36 | 2:35 | 10:18 | 130 119-143 | 1340 | 169 166-172 | 2/2 |
7.00 | 1:19:59 | 2:23 | 9:30 | 124 120-131 | 1179 | 168 166-170 | 3/3 |
7.10 | 1:20:59 | 1:00 | 9:56 | 126 124-126 | 1252 | 169 168-172 | 2/1 |
Heart
131/172max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 239m,
Range 46m, Flat prediction 42:16
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
41 3.3% | 18:01 |
31 6.1% | 8:27 |
24 4.2% | 8:06 |
22 5.6% | 7:58 |
21 4.1% | 9:09 |
17 9.9% | 9:27 |
See your biggest climbs |
Cadence
170 (190 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 82.3 | 170 | 7.1 | 1:03:53 | 11:14 |
Walk | 1.3 | 119 | 0 | 1:18 | 6:20:01 |
Pause | 16.3 | - | - | 15:48 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:24 | 6:24 | 66.04 |
5km | 24:17 | 7:49 | 59.22 |
5M | 42:29 | 8:30 | 55.09 |
10km | 54:51 | 8:50 | 53.27 |
10M | 1:35:59 | 9:36 | 50.30 |
Half | 2:11:51 | 10:04 | 48.06 |
20M | 3:36:52 | 10:51 | 46.31 |
Mara | 4:57:54 | 11:22 | 44.95 |
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