Tue 12th Jan 2021 at 5:00pm by HowHardCanItBe
Run > Hill Work
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Time
45:06
-
Miles 4.40
-
Min/mi 10:15
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Pacing
84%
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WAVA
50.44
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Stride(cm)
85
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Cals
416
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Cadence
184
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BPM
144
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%MHR
79.8
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B/mi 1471
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Asc(m)
153
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Hillscore
9
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Surface
Road
Notes & Comments
Hills - One side of Queenswood, then part way, x 5
Split Summary
===
1) 0.98m - 11:32(11:46/m) 137/163bpm 108cal
2) 0.19m - 1:36(8:19/m) 144/158bpm 16cal
3) 0.21m - 2:25(11:41/m) 149/159bpm 24cal
4) 0.08m - 37(8:05/m) 151/160bpm 6cal
5) 0.09m - 1:04(12:26/m) 156/167bpm 11cal
6) 0.2m - 1:33(7:52/m) 149/159bpm 16cal
7) 0.21m - 2:23(11:22/m) 156/162bpm 25cal
8) 0.07m - 33(7:24/m) 139/142bpm 5cal
9) 0.09m - 1:04(12:06/m) 139/148bpm 8cal
10) 0.2m - 1:32(7:52/m) 149/161bpm 16cal
11) 0.21m - 2:23(11:32/m) 150/160bpm 23cal
12) 0.07m - 35(8:06/m) 152/162bpm 6cal
13) 0.08m - 1:00(11:49/m) 149/152bpm 10cal
14) 0.19m - 1:31(7:49/m) 158/163bpm 17cal
15) 0.21m - 2:15(10:46/m) 141/164bpm 19cal
16) 0.07m - 34(7:44/m) 140/143bpm 4cal
17) 0.09m - 1:02(11:58/m) 136/144bpm 7cal
18) 0.19m - 1:30(7:48/m) 140/152bpm 12cal
19) 0.21m - 2:22(11:23/m) 132/151bpm 17cal
20) 0.07m - 34(7:44/m) 138/140bpm 4cal
21) 0.7m - 7:02(10:05/m) 145/173bpm 62cal
Split Summary
===
1) 0.98m - 11:32(11:46/m) 137/163bpm 108cal
2) 0.19m - 1:36(8:19/m) 144/158bpm 16cal
3) 0.21m - 2:25(11:41/m) 149/159bpm 24cal
4) 0.08m - 37(8:05/m) 151/160bpm 6cal
5) 0.09m - 1:04(12:26/m) 156/167bpm 11cal
6) 0.2m - 1:33(7:52/m) 149/159bpm 16cal
7) 0.21m - 2:23(11:22/m) 156/162bpm 25cal
8) 0.07m - 33(7:24/m) 139/142bpm 5cal
9) 0.09m - 1:04(12:06/m) 139/148bpm 8cal
10) 0.2m - 1:32(7:52/m) 149/161bpm 16cal
11) 0.21m - 2:23(11:32/m) 150/160bpm 23cal
12) 0.07m - 35(8:06/m) 152/162bpm 6cal
13) 0.08m - 1:00(11:49/m) 149/152bpm 10cal
14) 0.19m - 1:31(7:49/m) 158/163bpm 17cal
15) 0.21m - 2:15(10:46/m) 141/164bpm 19cal
16) 0.07m - 34(7:44/m) 140/143bpm 4cal
17) 0.09m - 1:02(11:58/m) 136/144bpm 7cal
18) 0.19m - 1:30(7:48/m) 140/152bpm 12cal
19) 0.21m - 2:22(11:23/m) 132/151bpm 17cal
20) 0.07m - 34(7:44/m) 138/140bpm 4cal
21) 0.7m - 7:02(10:05/m) 145/173bpm 62cal
11:32 1:36 2:25 37 1:04 1:33 2:23 33 1:04 1:32 2:23 35 1:00 1:31 2:15 34 1:02 1:30 2:22 34 7:02
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:32 | 1:32 | 12:17 | 110 94-117 | 1352 | 179 178-188 | 2/2 |
0.25 | 3:01 | 1:29 | 11:54 | 119 110-150 | 1416 | 181 178-186 | 5/1 |
0.38 | 4:29 | 1:27 | 11:38 | 137 133-150 | 1595 | 183 180-186 | 1/2 |
0.50 | 5:53 | 1:24 | 11:15 | 140 133-151 | 1576 | 183 180-186 | 0/3 |
0.63 | 7:15 | 1:22 | 10:57 | 141 136-147 | 1543 | 184 178-186 | 2/1 |
0.75 | 8:43 | 1:28 | 11:40 | 150 139-158 | 1750 | 184 178-186 | 7/1 |
0.88 | 10:10 | 1:28 | 11:40 | 155 146-163 | 1809 | 181 176-186 | 5/3 |
1.00 | 11:44 | 1:34 | 12:32 | 148 140-159 | 1854 | 183 176-214 | 1/10 |
1.13 | 12:44 | 1:00 | 8:02 | 141 132-152 | 1132 | 205 200-212 | 10/0 |
1.25 | 14:05 | 1:21 | 10:44 | 153 145-159 | 1643 | 182 170-200 | 2/3 |
1.38 | 15:28 | 1:23 | 11:04 | 146 141-150 | 1615 | 177 174-182 | 0/10 |
1.50 | 16:45 | 1:17 | 10:15 | 156 145-167 | 1599 | 196 166-226 | 8/4 |
1.63 | 17:54 | 1:09 | 9:15 | 145 136-158 | 1342 | 191 154-214 | 8/5 |
1.75 | 18:57 | 1:03 | 8:26 | 156 148-162 | 1315 | 199 196-202 | 6/0 |
1.88 | 20:20 | 1:23 | 11:02 | 158 154-162 | 1743 | 173 166-178 | 0/6 |
2.00 | 21:33 | 1:13 | 9:42 | 147 137-157 | 1426 | 187 90-232 | 5/8 |
2.13 | 22:56 | 1:23 | 11:02 | 138 133-148 | 1523 | 180 62-222 | 4/8 |
2.25 | 23:55 | 1:00 | 7:56 | 152 142-161 | 1206 | 206 200-214 | 10/0 |
2.38 | 25:09 | 1:14 | 9:53 | 148 144-153 | 1462 | 183 170-200 | 3/2 |
2.50 | 26:30 | 1:21 | 10:49 | 151 147-158 | 1633 | 174 172-178 | 0/9 |
2.63 | 27:47 | 1:17 | 10:12 | 151 142-162 | 1541 | 197 170-228 | 8/5 |
2.75 | 28:56 | 1:09 | 9:14 | 155 148-163 | 1431 | 192 172-212 | 7/5 |
2.88 | 29:58 | 1:02 | 8:13 | 159 154-164 | 1307 | 198 172-208 | 6/0 |
3.00 | 31:18 | 1:20 | 10:39 | 142 132-161 | 1513 | 173 168-178 | 0/6 |
3.13 | 32:27 | 1:10 | 9:16 | 136 133-142 | 1261 | 188 166-228 | 4/8 |
3.25 | 33:49 | 1:22 | 10:56 | 135 127-144 | 1476 | 181 168-220 | 4/8 |
3.38 | 34:47 | 57 | 7:40 | 138 130-151 | 1057 | 206 200-212 | 10/0 |
3.50 | 36:05 | 1:19 | 10:30 | 141 129-152 | 1480 | 180 166-202 | 2/2 |
3.63 | 37:25 | 1:19 | 10:35 | 127 121-135 | 1345 | 175 172-182 | 0/10 |
3.75 | 38:56 | 1:32 | 12:13 | 137 129-145 | 1673 | 163 114-230 | 10/0 |
3.88 | 40:08 | 1:12 | 9:34 | 127 121-131 | 1215 | 181 122-236 | 3/5 |
4.00 | 41:17 | 1:08 | 9:06 | 137 130-143 | 1248 | 179 176-182 | 0/8 |
4.13 | 42:28 | 1:12 | 9:35 | 142 136-146 | 1361 | 180 176-184 | 1/2 |
4.25 | 43:39 | 1:10 | 9:21 | 152 143-159 | 1421 | 183 180-188 | 2/1 |
4.38 | 44:51 | 1:13 | 9:44 | 166 159-173 | 1615 | 183 178-190 | 3/2 |
4.40 | 45:07 | 16 | 10:04 | 160 159-162 | 1610 | 183 182-184 | 0/1 |
Heart
144/173max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 153m,
Range 17m, Flat prediction 45:10
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
15 5.0% | 10:09 |
15 6.1% | 11:54 |
14 4.9% | 10:07 |
14 5.7% | 12:01 |
14 4.4% | 9:25 |
14 4.2% | 8:32 |
See your biggest climbs |
Cadence
184 (236 max)
Stride Length: 85cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 97.1 | 185 | 4.4 | 43:48 | 10:04 |
Walk | 1.9 | 114 | 0 | 52 | 18:17 |
Still | 1.0 | - | - | 27 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:12 | 8:12 | 56.80 |
5km | 30:14 | 9:44 | 52.50 |
5M | 52:15 | 10:27 | 49.65 |
10km | 1:07:04 | 10:48 | 48.38 |
10M | 1:55:56 | 11:36 | 46.35 |
Half | 2:38:09 | 12:04 | 44.67 |
20M | 4:17:16 | 12:52 | 43.51 |
Mara | 5:50:57 | 13:24 | 42.53 |
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