Wed 6th Jan 2021 at 8:00am by hillstrider
Run > Hill Work
- cold
-
Time
1:03:49
-
Miles
4.82
-
Min/mi
13:14
-
Pacing
40%
-
WAVA
46.09
-
Stride(cm)
73
-
Cals
484
-
Cadence
166
-
BPM
133
-
%MHR
78.9
-
B/mi
1755
-
Asc(m)
121
-
Hillscore
9
-
Surface
Road
Notes & Comments
6 hill reps up Roman Road with Sarah H.
Split Summary
===
1) 1m - 13:35(13:35/m) 127/145bpm 101cal 4.42/5.57mph
2) 1m - 13:57(13:57/m) 137/145bpm 115cal 4.3/6.37mph
3) 1m - 12:52(12:52/m) 126/149bpm 83cal 4.66/6.47mph
4) 1m - 12:42(12:42/m) 143/155bpm 108cal 4.73/7.24mph
5) 0.33m - 4:47(14:21/m) 132/151bpm 32cal 4.18/5.68mph
6) 0m - 4(7:11:13/m) 97/98bpm 0.14/0mph
7) 0.49m - 5:53(12:05/m) 132/148bpm 45cal 4.97/5.7mph
13:35 13:57 12:52 12:42 4:47 4 5:53
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
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 |
3:48 |
3:48 |
15:12 |
129 119-138 |
1962 |
157 80-172 |
3/5 |
0.50 |
7:11 |
3:23 |
13:30 |
119 112-129 |
1607 |
158 80-168 |
2/6 |
0.75 |
10:25 |
3:14 |
12:56 |
127 122-139 |
1643 |
163 80-174 |
5/2 |
1.00 |
13:36 |
3:11 |
12:44 |
134 123-145 |
1707 |
167 82-184 |
3/5 |
1.25 |
16:54 |
3:18 |
13:14 |
136 128-145 |
1799 |
167 86-176 |
5/4 |
1.50 |
20:17 |
3:22 |
13:30 |
137 130-143 |
1849 |
165 84-178 |
14/1 |
1.75 |
24:27 |
4:10 |
16:41 |
135 125-142 |
2253 |
166 80-186 |
5/10 |
2.00 |
27:33 |
3:06 |
12:23 |
139 132-145 |
1721 |
163 82-186 |
8/8 |
2.25 |
30:40 |
3:07 |
12:29 |
137 114-148 |
1710 |
172 80-186 |
10/5 |
2.50 |
33:56 |
3:16 |
13:05 |
122 111-131 |
1597 |
163 84-186 |
10/6 |
2.75 |
37:03 |
3:07 |
12:26 |
119 110-133 |
1480 |
167 82-190 |
8/10 |
3.00 |
40:24 |
3:21 |
13:26 |
127 114-145 |
1705 |
168 106-188 |
5/10 |
3.25 |
44:03 |
3:39 |
14:36 |
140 129-154 |
2043 |
166 82-188 |
6/10 |
3.50 |
47:07 |
3:04 |
12:16 |
140 131-150 |
1717 |
178 96-198 |
10/4 |
3.75 |
49:54 |
2:47 |
11:10 |
149 142-154 |
1663 |
172 168-178 |
1/13 |
4.00 |
53:07 |
3:12 |
12:49 |
145 134-155 |
1858 |
165 80-176 |
4/4 |
4.25 |
56:04 |
2:58 |
11:51 |
141 116-150 |
1671 |
168 158-174 |
4/4 |
4.50 |
1:03:31 |
7:27 +3:32
|
29:48 |
118 90-148 |
3516 |
164 84-176 |
8/7 |
4.75 |
1:06:28 |
2:56 |
11:45 |
138 134-144 |
1621 |
170 164-174 |
5/3 |
4.82 |
1:07:23 |
55 |
13:34 |
132 128-138 |
1791 |
158 82-168 |
1/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
11 2.2% |
13:28
|
11 4.4% |
14:30
|
11 1.9% |
24:16
|
10 4.0% |
12:40
|
10 5.2% |
14:00
|
10 4.7% |
12:47
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.1 |
170 |
4.6 |
58:12 |
13:28 |
Walk |
6.0 |
92 |
0.2 |
4:17 |
18:24 |
Still |
1.9 |
- |
- |
1:22 |
- |
Pause |
5.0 |
- |
- |
3:32 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:41 |
10:49 |
40.29% |
More |
800m |
5:41 |
11:27 |
43.85% |
More |
1km |
7:18 |
11:44 |
44.51% |
More |
Mile |
12:00 |
12:00 |
45.74% |
More |
5k |
40:33 |
13:03 |
46.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:10 |
10:10 |
53.99 |
5km |
38:12 |
12:18 |
49.06 |
5M |
1:06:37 |
13:19 |
45.79 |
10km |
1:25:52 |
13:49 |
44.38 |
10M |
2:29:42 |
14:58 |
42.33 |
Half |
3:25:12 |
15:40 |
40.67 |
20M |
5:36:24 |
16:49 |
39.33 |
Mara |
7:41:10 |
17:36 |
38.24 |
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