Wed 24th Mar 2021 at 3:00pm by Jaffa Cake

Run > Hill Work
  • Time
    41:37
  • Miles
    4.44
  • Min/mi
    9:22
  • Pacing
    86%
  • WAVA
    51.97
  • Stride(cm)
    96
  • Cals
    488
  • Cadence
    178
  • BPM
    131
  • %MHR
    77.9
  • B/mi
    1227
  • Asc(m)
    169
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

4 x quarter mile hill repeats, 2 min recoveries

Split Summary
===
1) 1m - 10:02(10:02/m) 116/130bpm 105cal 5.97/6.62mph
2) 0.43m - 3:43(8:37/m) 130/141bpm 46cal 6.96/8.64mph
3) 0.25m - 1:51(7:22/m) 149/158bpm 27cal 8.14/8.93mph
4) 0.18m - 2:00(10:59/m) 133/157bpm 25cal 5.46/7.95mph
5) 0.25m - 1:56(7:42/m) 146/158bpm 26cal 7.78/8.45mph
6) 0.18m - 2:00(11:14/m) 135/158bpm 25cal 5.34/7.83mph
7) 0.25m - 1:51(7:25/m) 150/161bpm 27cal 8.09/8.93mph
8) 0.19m - 2:00(10:42/m) 138/160bpm 26cal 5.61/8.1mph
9) 0.25m - 1:50(7:21/m) 149/162bpm 26cal 8.16/8.62mph
10) 0.18m - 2:00(11:08/m) 138/162bpm 26cal 5.39/8.62mph
11) 1m - 9:42(9:42/m) 129/140bpm 99cal 6.19/6.41mph
12) 0.28m - 2:42(9:30/m) 133/137bpm 30cal 6.31/6.43mph
10:02 3:43 1:51 2:00 1:56 2:00 1:51 2:00 1:50 2:00 9:42 2:42
Pin Map
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Pace

32% 34% 6% 4% 10% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:18 1:18 10:27 99 72-119 1034 175 110-182 7/2
0.25 2:44 1:25 11:23 115 106-120 1309 168 108-182 4/5
0.38 3:59 1:15 9:59 111 107-114 1107 174 164-178 5/4
0.50 5:10 1:11 9:28 115 111-117 1088 177 176-178 6/4
0.63 6:22 1:12 9:40 115 109-120 1111 179 176-182 4/6
0.75 7:38 1:16 10:06 120 115-125 1212 178 96-218 8/3
0.88 8:49 1:12 9:34 123 118-127 1176 178 176-182 1/9
1.00 10:02 1:12 9:37 126 124-130 1211 177 176-180 0/8
1.13 11:04 1:02 8:18 127 124-130 1054 179 176-188 15/3
1.25 12:06 1:03 8:21 128 123-134 1068 184 170-202 2/13
1.38 13:13 1:07 8:53 135 130-141 1200 182 168-202 2/3
1.50 14:13 1:00 8:04 134 127-144 1080 182 164-196 5/5
1.63 15:12 59 7:51 153 144-156 1202 197 194-202 6/1
1.75 16:23 1:11 9:25 149 137-158 1404 177 160-204 7/4
1.88 17:42 1:19 10:29 124 116-135 1300 163 122-196 1/8
2.00 18:40 58 7:43 141 126-152 1089 191 188-194 3/8
2.13 19:42 1:03 8:21 156 152-158 1304 192 166-196 8/0
2.25 21:00 1:18 10:22 135 124-148 1398 169 166-170 5/4
2.38 22:09 1:09 9:14 131 120-149 1209 176 134-198 7/6
2.50 23:07 58 7:41 156 151-159 1199 198 196-200 4/6
2.63 24:16 1:09 9:15 151 136-161 1397 178 166-202 2/4
2.75 25:32 1:15 10:03 128 121-137 1286 176 146-208 13/4
2.88 26:28 57 7:34 148 140-155 1121 193 190-196 5/8
3.00 27:29 1:01 8:09 159 151-162 1295 186 152-200 4/7
3.13 28:52 1:23 11:03 135 129-148 1491 169 168-172 18/6
3.25 30:08 1:16 10:08 134 129-140 1357 175 172-178 3/2
3.38 31:24 1:15 10:03 134 127-137 1346 175 172-178 5/8
3.50 32:34 1:10 9:22 125 124-127 1171 175 174-176 9/3
3.63 33:47 1:13 9:45 127 125-130 1238 178 174-186 10/8
3.75 34:59 1:12 9:33 128 124-133 1223 177 174-184 6/16
3.88 36:13 1:14 9:53 123 121-125 1217 176 174-178 4/8
4.00 37:24 1:11 9:31 128 126-132 1217 178 172-186 3/4
4.13 38:36 1:11 9:32 130 128-132 1239 178 174-184 1/11
4.25 39:47 1:11 9:30 135 133-137 1282 178 174-182 8/2
4.38 40:59 1:12 9:35 131 128-133 1255 177 174-178 11/13
4.44 41:37 38 9:33 133 131-134 1271 179 176-180 1/1

Heart

131/162max
  • Show Beats/Mile

Elevation

Asc 169m, Range 37m, Flat prediction 41:32
Elevation Graph
Biggest Climbs (m) Min/mi
21 6.2% 8:33
16 9.1% 8:55
11 7.5% 10:50
11 6.5% 10:03
10 6.7% 10:22
See your biggest climbs

Cadence

178 (218 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.9 179 4.4 41:10 9:19
Walk 1.1 125 0 27 23:06

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:15 46.74% More
800m 4:02 8:07 49.28% More
1km 5:02 8:05 51.52% More
Mile 8:30 8:30 51.67% More
5k 28:21 9:08 52.79% More

Predictions

Dist Time Per Mile WAVA
1M 7:44 7:44 56.85
5km 27:49 8:57 53.80
5M 47:35 9:31 51.27
10km 1:00:49 9:47 50.12
10M 1:44:02 10:24 48.46
Half 2:21:05 10:46 46.93
20M 3:47:25 11:22 46.13
Mara 5:08:26 11:46 45.36
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