Wed 31st Mar 2021 at 5:00pm by Jaffa Cake
Run > Hill Work
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Time
47:28
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Miles 4.52
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Min/mi 10:30
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Pacing
86%
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WAVA
46.35
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Stride(cm)
90
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Cals
496
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Cadence
170
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BPM
124
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%MHR
74
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B/mi 1306
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Asc(m)
255
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Hillscore
9
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:36(9:36/m) 117/129bpm 100cal 6.25/7.28mph
2) 0.19m - 1:50(9:30/m) 131/140bpm 22cal 6.31/9.16mph
3) 0.25m - 1:54(7:34/m) 146/155bpm 27cal 7.93/8.27mph
4) 0.17m - 2:00(11:49/m) 127/155bpm 23cal 5.08/7.68mph
5) 0.25m - 1:58(7:53/m) 143/156bpm 27cal 7.61/8.01mph
6) 0.16m - 2:00(12:24/m) 129/154bpm 22cal 4.84/7.26mph
7) 0.25m - 1:55(7:41/m) 146/159bpm 26cal 7.81/8.01mph
8) 0.18m - 2:00(11:17/m) 133/159bpm 24cal 5.31/7.78mph
9) 0.25m - 1:53(7:31/m) 149/165bpm 26cal 7.98/9.29mph
10) 0.18m - 2:00(11:15/m) 137/164bpm 24cal 5.33/8.56mph
11) 1m - 10:06(10:06/m) 127/136bpm 101cal 5.94/6.3mph
12) 0.64m - 10:16(15:59/m) 114/134bpm 74cal 3.75/6.12mph
===
1) 1m - 9:36(9:36/m) 117/129bpm 100cal 6.25/7.28mph
2) 0.19m - 1:50(9:30/m) 131/140bpm 22cal 6.31/9.16mph
3) 0.25m - 1:54(7:34/m) 146/155bpm 27cal 7.93/8.27mph
4) 0.17m - 2:00(11:49/m) 127/155bpm 23cal 5.08/7.68mph
5) 0.25m - 1:58(7:53/m) 143/156bpm 27cal 7.61/8.01mph
6) 0.16m - 2:00(12:24/m) 129/154bpm 22cal 4.84/7.26mph
7) 0.25m - 1:55(7:41/m) 146/159bpm 26cal 7.81/8.01mph
8) 0.18m - 2:00(11:17/m) 133/159bpm 24cal 5.31/7.78mph
9) 0.25m - 1:53(7:31/m) 149/165bpm 26cal 7.98/9.29mph
10) 0.18m - 2:00(11:15/m) 137/164bpm 24cal 5.33/8.56mph
11) 1m - 10:06(10:06/m) 127/136bpm 101cal 5.94/6.3mph
12) 0.64m - 10:16(15:59/m) 114/134bpm 74cal 3.75/6.12mph
9:36 1:50 1:54 2:00 1:58 2:00 1:55 2:00 1:53 2:00 10:06 10:16
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. |
---|---|---|---|---|---|---|---|
0.13 | 1:17 | 1:17 | 10:13 | 97 72-113 | 992 | 167 140-178 | 15/0 |
0.25 | 2:32 | 1:16 | 10:06 | 115 113-117 | 1161 | 174 172-176 | 8/9 |
0.38 | 3:48 | 1:16 | 10:05 | 114 112-116 | 1149 | 174 172-176 | 13/3 |
0.50 | 5:01 | 1:13 | 9:45 | 118 116-122 | 1150 | 168 116-180 | 3/11 |
0.63 | 6:15 | 1:14 | 9:52 | 120 117-125 | 1183 | 177 174-180 | 3/26 |
0.75 | 7:26 | 1:11 | 9:28 | 125 123-128 | 1183 | 175 174-176 | 20/17 |
0.88 | 8:34 | 1:08 | 9:04 | 124 118-129 | 1125 | 174 172-178 | 8/7 |
1.00 | 9:37 | 1:03 | 8:24 | 120 115-128 | 1008 | 179 174-186 | 8/8 |
1.13 | 10:40 | 1:03 | 8:23 | 133 126-138 | 1115 | 190 168-200 | 3/6 |
1.25 | 11:52 | 1:12 | 9:36 | 129 118-140 | 1238 | 170 82-194 | 15/2 |
1.38 | 12:50 | 58 | 7:44 | 150 141-154 | 1161 | 189 184-192 | 6/6 |
1.50 | 14:05 | 1:15 | 9:57 | 147 130-155 | 1463 | 179 164-192 | 1/6 |
1.63 | 15:27 | 1:23 | 11:01 | 117 109-128 | 1289 | 170 156-190 | 10/4 |
1.75 | 16:27 | 1:00 | 7:57 | 140 126-150 | 1113 | 186 184-188 | 17/1 |
1.88 | 17:32 | 1:05 | 8:40 | 153 148-155 | 1326 | 182 146-194 | 4/16 |
2.00 | 18:53 | 1:21 | 10:47 | 129 117-145 | 1392 | 168 166-168 | 10/2 |
2.13 | 20:07 | 1:15 | 9:57 | 127 109-149 | 1264 | 185 166-196 | 7/12 |
2.25 | 21:04 | 57 | 7:35 | 155 151-159 | 1175 | 188 186-192 | 7/5 |
2.38 | 22:25 | 1:20 | 10:43 | 144 127-159 | 1544 | 171 164-190 | 5/4 |
2.50 | 23:44 | 1:19 | 10:32 | 127 118-141 | 1338 | 180 160-200 | 9/8 |
2.63 | 24:35 | 51 | 6:50 | 154 144-162 | 1053 | 194 190-196 | 3/15 |
2.75 | 25:43 | 1:08 | 9:02 | 158 144-165 | 1427 | 174 120-198 | 15/4 |
2.88 | 27:05 | 1:23 | 11:02 | 128 119-141 | 1413 | 168 158-172 | 9/13 |
3.00 | 28:22 | 1:17 | 10:13 | 129 124-133 | 1317 | 174 170-180 | 3/18 |
3.13 | 29:41 | 1:19 | 10:32 | 135 133-136 | 1422 | 173 172-174 | 7/6 |
3.25 | 30:56 | 1:15 | 9:57 | 126 119-132 | 1254 | 172 170-174 | 6/3 |
3.38 | 32:09 | 1:14 | 9:50 | 122 119-125 | 1199 | 174 170-182 | 3/10 |
3.50 | 33:25 | 1:16 | 10:05 | 127 123-132 | 1280 | 173 168-178 | 8/4 |
3.63 | 34:40 | 1:15 | 10:04 | 124 122-131 | 1248 | 175 172-178 | 8/13 |
3.75 | 35:56 | 1:16 | 10:09 | 125 124-127 | 1268 | 174 170-184 | 14/5 |
3.88 | 37:11 | 1:15 | 9:58 | 129 127-132 | 1285 | 175 172-178 | 2/16 |
4.00 | 38:26 | 1:15 | 10:02 | 130 127-132 | 1304 | 176 172-178 | 3/2 |
4.13 | 39:42 | 1:16 | 10:06 | 131 127-133 | 1324 | 174 170-178 | 0/5 |
4.25 | 40:59 | 1:17 | 10:14 | 130 126-133 | 1330 | 174 170-176 | 3/1 |
4.38 | 42:17 | 1:18 | 10:22 | 127 124-129 | 1316 | 173 164-176 | 9/0 |
4.50 | 46:14 | 3:57 | 31:38 | 100 82-129 | 3164 | 123 66-178 | 12/29 |
4.52 | 47:29 | 1:15 | 1:06:48 | 85 79-93 | 5678 | 93 84-126 | 0/1 |
Heart
124/165max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 255m,
Range 45m, Flat prediction 48:07
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
22 8.3% | 10:02 |
16 13.2% | 11:12 |
13 8.4% | 10:07 |
13 8.0% | 8:22 |
13 9.5% | 10:34 |
12 7.5% | 7:29 |
See your biggest climbs |
Cadence
170 (200 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 93.6 | 176 | 4.5 | 44:27 | 9:58 |
Walk | 4.5 | 108 | 0.1 | 2:08 | 35:52 |
Still | 1.9 | - | - | 54 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:39 | 8:39 | 50.82 |
5km | 31:06 | 10:01 | 48.12 |
5M | 53:12 | 10:38 | 45.86 |
10km | 1:07:58 | 10:56 | 44.85 |
10M | 1:56:17 | 11:38 | 43.36 |
Half | 2:37:42 | 12:02 | 41.98 |
20M | 4:14:13 | 12:43 | 41.27 |
Mara | 5:44:46 | 13:10 | 40.58 |
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