Mon 4th Jan 2021 at 6:00pm by Sprout
Run > Hill Work
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Time
1:01:24
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Miles 7.15
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Min/mi 8:35
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Pacing
0%
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WAVA
55.18
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Stride(cm)
108
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Cals
863
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Cadence
173
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BPM
143
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%MHR
78.8
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B/mi 1232
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Asc(m)
267
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Hillscore
24
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.25m - 11:47(9:24/m) 123/144bpm 142cal 6.38/7.28mph
2) 0.29m - 2:24(8:22/m) 130/136bpm 31cal 7.18/8.58mph
3) 0.17m - 1:23(8:04/m) 138/151bpm 19cal 7.43/7.47mph
4) 0.16m - 1:24(8:34/m) 142/148bpm 21cal 7.01/7.49mph
5) 0.3m - 2:24(8:02/m) 142/152bpm 36cal 7.47/7.72mph
6) 0.29m - 2:28(8:36/m) 147/172bpm 38cal 6.98/7.87mph
7) 0.18m - 1:23(7:52/m) 162/174bpm 24cal 7.63/7.56mph
8) 0.17m - 1:22(8:11/m) 159/166bpm 22cal 7.33/7.74mph
9) 0.29m - 2:15(7:43/m) 155/167bpm 37cal 7.77/7.87mph
10) 0.29m - 2:27(8:23/m) 163/171bpm 42cal 7.16/8.33mph
11) 0.17m - 1:24(8:09/m) 160/169bpm 24cal 7.36/7.24mph
12) 0.17m - 1:23(8:14/m) 159/167bpm 22cal 7.29/8.56mph
13) 0.29m - 2:15(7:41/m) 156/167bpm 37cal 7.82/7.93mph
14) 0.29m - 2:25(8:19/m) 164/170bpm 42cal 7.21/8.1mph
15) 0.17m - 1:23(7:58/m) 162/171bpm 23cal 7.53/7.51mph
16) 0.17m - 1:24(8:18/m) 162/167bpm 23cal 7.23/7.74mph
17) 0.29m - 2:14(7:35/m) 157/168bpm 37cal 7.91/7.99mph
18) 0.29m - 2:26(8:30/m) 165/172bpm 42cal 7.06/7.91mph
19) 0.18m - 1:19(7:29/m) 166/171bpm 23cal 8.02/8.04mph
20) 0.18m - 1:22(7:46/m) 166/170bpm 23cal 7.73/8.39mph
21) 1.57m - 14:34(9:18/m) 140/177bpm 155cal 6.45/8.08mph
===
1) 1.25m - 11:47(9:24/m) 123/144bpm 142cal 6.38/7.28mph
2) 0.29m - 2:24(8:22/m) 130/136bpm 31cal 7.18/8.58mph
3) 0.17m - 1:23(8:04/m) 138/151bpm 19cal 7.43/7.47mph
4) 0.16m - 1:24(8:34/m) 142/148bpm 21cal 7.01/7.49mph
5) 0.3m - 2:24(8:02/m) 142/152bpm 36cal 7.47/7.72mph
6) 0.29m - 2:28(8:36/m) 147/172bpm 38cal 6.98/7.87mph
7) 0.18m - 1:23(7:52/m) 162/174bpm 24cal 7.63/7.56mph
8) 0.17m - 1:22(8:11/m) 159/166bpm 22cal 7.33/7.74mph
9) 0.29m - 2:15(7:43/m) 155/167bpm 37cal 7.77/7.87mph
10) 0.29m - 2:27(8:23/m) 163/171bpm 42cal 7.16/8.33mph
11) 0.17m - 1:24(8:09/m) 160/169bpm 24cal 7.36/7.24mph
12) 0.17m - 1:23(8:14/m) 159/167bpm 22cal 7.29/8.56mph
13) 0.29m - 2:15(7:41/m) 156/167bpm 37cal 7.82/7.93mph
14) 0.29m - 2:25(8:19/m) 164/170bpm 42cal 7.21/8.1mph
15) 0.17m - 1:23(7:58/m) 162/171bpm 23cal 7.53/7.51mph
16) 0.17m - 1:24(8:18/m) 162/167bpm 23cal 7.23/7.74mph
17) 0.29m - 2:14(7:35/m) 157/168bpm 37cal 7.91/7.99mph
18) 0.29m - 2:26(8:30/m) 165/172bpm 42cal 7.06/7.91mph
19) 0.18m - 1:19(7:29/m) 166/171bpm 23cal 8.02/8.04mph
20) 0.18m - 1:22(7:46/m) 166/170bpm 23cal 7.73/8.39mph
21) 1.57m - 14:34(9:18/m) 140/177bpm 155cal 6.45/8.08mph
11:47 2:24 1:23 1:24 2:24 2:28 1:23 1:22 2:15 2:27 1:24 1:23 2:15 2:25 1:23 1:24 2:14 2:26 1:19 1:22 14:34
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 | 2:20 | 2:20 | 9:18 | 114 86-138 | 1060 | 170 118-176 | 4/4 |
0.50 | 4:41 | 2:22 | 9:26 | 124 119-128 | 1170 | 171 170-174 | 1/3 |
0.75 | 8:36 | 3:55 +1:36 | 15:38 | 111 69-126 | 1736 | 167 118-174 | 2/3 |
1.00 | 10:56 | 2:21 | 9:23 | 118 90-127 | 1107 | 172 168-176 | 3/2 |
1.25 | 13:11 | 2:15 | 8:58 | 132 126-144 | 1184 | 175 168-180 | 10/1 |
1.50 | 24:04 | 10:53 +8:46 | 43:31 | 126 107-135 | 5483 | 179 118-190 | 28/0 |
1.75 | 26:16 | 2:13 | 8:51 | 140 133-151 | 1238 | 173 166-180 | 5/16 |
2.00 | 28:22 | 2:06 | 8:24 | 142 139-150 | 1192 | 174 166-182 | 14/6 |
2.25 | 30:22 | 2:00 | 8:00 | 142 137-145 | 1135 | 173 164-184 | 4/24 |
2.50 | 32:31 | 2:09 | 8:36 | 156 143-174 | 1342 | 175 168-180 | 24/0 |
2.75 | 34:31 | 2:00 | 8:01 | 158 150-171 | 1266 | 174 168-182 | 7/14 |
3.00 | 36:28 | 1:57 | 7:47 | 160 147-167 | 1245 | 172 168-180 | 6/15 |
3.25 | 38:30 | 2:02 | 8:08 | 153 143-168 | 1244 | 176 170-184 | 16/14 |
3.50 | 40:36 | 2:06 | 8:23 | 166 156-171 | 1393 | 173 168-178 | 15/7 |
3.75 | 42:38 | 2:02 | 8:07 | 158 148-167 | 1283 | 176 166-182 | 16/8 |
4.00 | 44:32 | 1:54 | 7:37 | 154 147-166 | 1174 | 171 168-174 | 0/27 |
4.25 | 46:36 | 2:04 | 8:16 | 162 147-170 | 1338 | 178 168-186 | 24/2 |
4.50 | 48:39 | 2:03 | 8:12 | 162 152-171 | 1329 | 172 166-176 | 6/16 |
4.75 | 50:38 | 1:59 | 7:58 | 163 155-167 | 1298 | 176 168-184 | 14/6 |
5.00 | 52:35 | 1:56 | 7:45 | 152 146-161 | 1178 | 175 166-184 | 5/23 |
5.25 | 54:41 | 2:07 | 8:26 | 169 161-172 | 1426 | 177 168-182 | 24/0 |
5.50 | 56:36 | 1:55 | 7:40 | 164 160-169 | 1257 | 175 168-182 | 7/14 |
5.75 | 1:04:47 | 8:10 +5:57 | 32:42 | 143 107-177 | 4676 | 172 116-184 | 7/15 |
6.00 | 1:07:19 | 2:33 | 10:11 | 130 129-132 | 1325 | 174 168-180 | 0/26 |
6.25 | 1:09:38 | 2:19 | 9:15 | 136 130-142 | 1258 | 173 170-178 | 2/4 |
6.50 | 1:11:57 | 2:19 | 9:16 | 141 139-144 | 1307 | 173 168-178 | 2/2 |
6.75 | 1:14:12 | 2:15 | 9:00 | 142 141-144 | 1277 | 174 170-178 | 3/2 |
7.00 | 1:16:25 | 2:13 | 8:52 | 144 140-146 | 1278 | 173 168-176 | 4/3 |
7.15 | 1:17:45 | 1:20 | 8:57 | 146 145-147 | 1306 | 173 172-174 | 2/2 |
Heart
143/177max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 267m,
Range 45m, Flat prediction 48:44
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
44 5.4% | 26:52 |
31 6.3% | 8:21 |
30 6.3% | 8:05 |
30 5.6% | 7:46 |
30 6.6% | 7:45 |
15 5.5% | 7:59 |
See your biggest climbs |
Cadence
173 (190 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 79.4 | 173 | 7.1 | 59:56 | 9:37 |
Walk | 10.4 | 117 | 0 | 8:58 | 24:21:44 |
Still | 0.1 | - | - | 6 | - |
Pause | 10.1 | - | - | 8:46 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:05 | 6:05 | 69.48 |
5km | 23:03 | 7:25 | 62.39 |
5M | 40:19 | 8:04 | 58.05 |
10km | 52:04 | 8:23 | 56.11 |
10M | 1:31:06 | 9:07 | 53.00 |
Half | 2:05:08 | 9:33 | 50.64 |
20M | 3:25:48 | 10:17 | 48.80 |
Mara | 4:42:43 | 10:47 | 47.36 |
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