Fri 8th Jan 2021 at 12:00pm by NordRunner

Run > Hill Work
  • Time
    1:13:43
  • Miles
    6.31
  • Min/mi
    11:41
  • Pacing
    50%
  • WAVA
    46.00
  • Stride(cm)
    79
  • Cals
    607
  • Watts
    147
  • Cadence
    175
  • BPM
    139
  • %MHR
    74.9
  • B/mi
    1626
  • Asc(m)
    289
  • Hillscore
    27
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:21(6:21/km) 132/145bpm 48cal 164/W 9.45/11.5kmph
2) 1km - 6:06(6:06/km) 139/145bpm 48cal 121/W 9.84/12.46kmph
3) 1km - 6:44(6:44/km) 145/154bpm 68cal 162/W 8.91/15.52kmph
4) 1km - 8:56(8:56/km) 147/154bpm 63cal 152/W 6.72/12.16kmph
5) 1km - 6:33(6:33/km) 147/153bpm 65cal 170/W 9.16/12kmph
6) 1km - 9:36(9:36/km) 131/151bpm 61cal 102/W 6.25/10.98kmph
7) 1km - 6:39(6:39/km) 136/150bpm 53cal 154/W 9.02/11.92kmph
8) 1km - 6:16(6:16/km) 143/150bpm 53cal 168/W 9.58/11.84kmph
9) 1km - 6:22(6:22/km) 134/144bpm 52cal 143/W 9.42/12.54kmph
10) 1km - 8:59(8:59/km) 139/154bpm 87cal 147/W 6.68/13.19kmph
11) 0.15km - 1:11(7:43/km) 145/149bpm 9cal 152/W 7.78/9.92kmph
6:21 6:06 6:44 8:56 6:33 9:36 6:39 6:16 6:22 8:59 1:11

Pace

18% 7% 28% 35% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.25 2:54 2:54 11:35 126 91-135 1459 179 122-206 162 90-211 18/1
0.50 5:13 2:19 9:17 136 133-142 1262 191 136-204 171 108-200 6/3
0.75 7:26 2:13 8:51 143 139-145 1266 161 130-198 139 98-180 0/10
1.00 10:27 3:02 12:06 135 126-145 1634 187 56-216 122 1-190 1/42
1.25 12:54 2:27 9:48 140 134-145 1373 204 194-216 118 82-160 0/46
1.50 15:08 2:13 8:53 148 139-152 1316 199 194-204 177 158-191 0/5
1.75 18:32 3:24 13:36 145 117-154 1972 182 60-244 160 2-256 8/2
2.00 22:27 3:55 15:41 143 129-150 2243 150 54-210 141 1-234 32/5
2.25 27:25 4:58 19:53 148 141-154 2944 135 50-200 148 1-254 45/1
2.50 29:42 2:17 9:07 147 144-150 1341 191 126-204 172 95-214 12/8
2.75 32:28 2:46 11:03 147 138-153 1625 172 118-202 167 100-212 9/2
3.00 35:09 2:41 10:45 147 141-150 1581 180 122-196 174 107-213 16/1
3.25 37:27 2:18 9:10 147 144-151 1348 196 188-200 175 150-192 7/0
3.50 41:22 3:55 15:40 134 118-151 2100 170 58-200 106 1-193 1/16
3.75 49:33 8:12 32:46 122 98-140 3998 163 52-210 73 1-156 5/35
4.00 51:49 2:16 9:04 138 119-149 1252 197 188-212 168 127-217 1/23
4.25 54:46 2:57 11:48 139 120-150 1640 181 62-202 157 2-198 6/0
4.50 57:33 2:46 11:06 139 127-145 1542 185 98-198 158 1-203 6/0
4.75 59:55 2:22 9:27 146 136-150 1380 197 192-200 178 135-200 9/0
5.00 1:02:15 2:20 9:20 145 142-148 1355 194 120-202 172 154-180 5/0
5.25 1:05:54 3:39 14:37 130 106-144 1900 165 58-202 133 2-198 10/7
5.50 1:08:11 2:18 9:10 137 130-142 1256 190 126-204 150 78-186 0/28
5.75 1:11:03 2:51 11:25 134 120-139 1529 183 58-208 131 1-208 5/24
6.00 1:13:59 2:56 11:44 137 119-143 1607 182 52-200 164 2-215 8/8
6.25 1:19:31 5:32 22:08 143 120-154 3166 133 46-212 149 1-250 67/3
6.31 1:20:17 46 13:14 144 134-149 1907 189 184-194 141 86-189 0/5

Heart

139/154max
  • Show Beats/Mile

Elevation

Asc 289m, Range 119m, Flat prediction 1:10:21
Elevation Graph
Biggest Climbs (m) Min/mi
82 11.9% 14:22
67 31.3% 20:11
36 1.7% 11:05
30 2.9% 11:39
24 3.3% 10:25
17 10.1% 15:17
See your biggest climbs

Power

147W (256 max)
Power Graph
Power Bands

Cadence

175 (244 max) Stride Length: 79cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.3 195 5.4 54:52 10:13
Walk 29.7 116 0.9 23:48 25:26
Still 2.0 - - 1:36 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:20 43.36% More
800m 4:22 8:48 49.25% More
1km 5:43 9:13 49.05% More
Mile 9:50 9:50 48.62% More
5k 35:48 11:31 45.52% More
5 miles 1:02:02 12:24 42.98% More
10k 1:19:00 12:43 42.25% More

Predictions

Dist Time Per Mile WAVA
1M 10:35 10:35 45.16
5km 34:56 11:15 46.65
5M 57:41 11:32 46.22
10km 1:12:32 11:40 46.01
10M 1:59:45 11:59 46.19
Half 2:39:10 12:09 45.69
20M 4:08:36 12:26 46.35
Mara 5:30:26 12:37 46.50

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Three Things You Saw Today

1 A young deer looking for water from a frozen pond. It was -5C.
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