Thu 1st Apr 2021 at 6:00am by Richard-M

Run > Hill Work
  • breezy
  • cold
  • Time
    1:13:04
  • Miles
    9.42
  • Min/mi
    7:45
  • Pacing
    55%
  • WAVA
    63.10
  • Stride(cm)
    125
  • Cals
    989
  • Cadence
    165
  • BPM
    140
  • %MHR
    82.1
  • B/mi
    1083
  • Asc(m)
    251
  • Hillscore
    23
  • Surface
    Road

Notes & Comments

Run: Thursday Hill work: JFDI... ☁️
Usual set, mayb elast time on the Hill for 3 months as it is shut for drainage work for 3 months from Tuesday..., sore leg and dodgy tummy prevented me running faster back[plus a slight cold headwind]
Mostly Cloudy, 8°C, Feels like 7°C, Humidity 90%, Wind 13km/h from NNE - by Klimat.app
-- myWindsock Report --
Weather Impact: 8.8%
Headwind: 49% @ 4.7-11m/s
Longest Headwind: 19m 21s
Air Speed: 13.4km/h
Temp: 7.4-8.1°C
Precip: 3% @ 0.02 Inch/hr

Split Summary
===
1) 1km - 5:15(5:15/km) 121/126bpm 63cal 11.42/11.96kmph
2) 1km - 4:54(4:54/km) 127/131bpm 63cal 12.23/12.73kmph
3) 1km - 4:55(4:55/km) 129/133bpm 65cal 12.21/12.87kmph
4) 1km - 5:15(5:15/km) 136/146bpm 73cal 11.42/12.56kmph
5) 1km - 5:12(5:12/km) 140/151bpm 72cal 11.55/13.33kmph
6) 0.47km - 2:10(4:37/km) 136/140bpm 29cal 13/13.37kmph
7) 0.3km - 1:36(5:18/km) 141/159bpm 20cal 11.31/13.84kmph
8) 0.33km - 1:23(4:12/km) 129/157bpm 15cal 14.27/15.28kmph
9) 0.31km - 1:32(5:00/km) 147/163bpm 20cal 12/13.37kmph
10) 0.33km - 1:27(4:24/km) 128/161bpm 15cal 13.65/13.07kmph
11) 0.3km - 1:34(5:10/km) 145/161bpm 20cal 11.61/12.33kmph
12) 0.33km - 1:23(4:14/km) 133/160bpm 16cal 14.15/14.01kmph
13) 0.31km - 1:30(4:55/km) 146/164bpm 19cal 12.19/13.33kmph
14) 0.32km - 1:23(4:16/km) 135/162bpm 16cal 14.07/14.01kmph
15) 0.3km - 1:29(4:54/km) 148/166bpm 19cal 12.24/13.64kmph
16) 0.7km - 2:57(4:14/km) 135/164bpm 36cal 14.15/14.48kmph
17) 1km - 5:22(5:22/km) 150/160bpm 81cal 11.19/14.78kmph
18) 0.48km - 2:21(4:52/km) 153/159bpm 35cal 12.31/12.73kmph
19) 0.52km - 2:29(4:46/km) 138/148bpm 29cal 12.58/13.13kmph
20) 1km - 4:12(4:12/km) 145/148bpm 61cal 14.27/15.12kmph
21) 1km - 4:41(4:41/km) 148/152bpm 70cal 12.81/13.6kmph
22) 1km - 4:43(4:43/km) 149/152bpm 71cal 12.71/13.57kmph
23) 1km - 4:41(4:41/km) 151/155bpm 71cal 12.81/13.57kmph
24) 0.17km - 39(3:58/km) 153/155bpm 10cal 15.13/14.48kmph
5:15 4:54 4:55 5:15 5:12 2:10 1:36 1:23 1:32 1:27 1:34 1:23 1:30 1:23 1:29 2:57 5:22 2:21 2:29 4:12 4:41 4:43 4:41 39
Pin Map
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0mi in 0

Pace

11% 11% 38% 20% 12% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:16 4:16 8:31 120 103-126 1023 164 160-170 17/9
1.00 8:14 3:58 7:56 126 121-131 1000 164 162-168 9/9
1.50 12:07 3:53 7:46 128 118-131 994 165 164-170 9/13
2.00 16:05 3:58 7:55 130 128-134 1030 165 162-168 13/12
2.50 20:35 4:30 +8 9:01 137 127-146 1235 164 94-168 28/6
3.00 25:15 4:40 +23 9:20 142 118-151 1325 163 70-166 35/1
3.50 30:13 4:58 +1:04 9:56 133 99-153 1322 168 160-176 11/22
4.00 36:04 5:51 +2:08 11:42 141 103-163 1651 167 58-176 35/45
4.50 41:39 5:35 +1:50 11:09 136 102-161 1517 167 112-186 45/27
5.00 48:05 6:26 +2:47 12:52 139 102-164 1788 169 108-184 32/33
5.50 52:33 4:28 +55 8:56 141 121-166 1259 167 102-176 31/51
6.00 56:31 3:58 7:55 146 136-157 1156 164 160-168 16/29
6.50 1:00:46 4:16 8:31 154 149-160 1312 163 160-166 37/1
7.00 1:05:24 4:38 +1:01 9:16 140 115-151 1297 165 120-176 9/16
7.50 1:08:54 3:30 7:00 145 142-150 1015 166 164-168 4/51
8.00 1:12:49 3:55 +8 7:50 149 144-152 1167 166 116-170 12/14
8.50 1:16:39 3:50 7:39 148 145-151 1133 166 164-170 15/16
9.00 1:20:20 3:41 7:22 151 148-152 1112 166 164-170 13/12
9.42 1:23:27 3:07 7:24 152 150-155 1125 167 162-172 13/16

Heart

140/166max
  • Show Beats/Mile

Elevation

Asc 251m, Range 64m, Flat prediction 1:08:50
Elevation Graph
Biggest Climbs (m) Min/mi
57 4.4% 8:44
54 4.8% 8:44
28 8.1% 11:32
27 8.4% 11:27
26 9.0% 8:14
25 8.4% 7:55
See your biggest climbs

Cadence

165 (186 max) Stride Length: 125cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.8 165 9.4 1:12:18 8:30
Walk 3.9 110 0 3:35 3:18:12
Pause 8.3 - - 7:34 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:13 53.44% More
800m 3:12 6:26 60.54% More
1km 4:10 6:43 60.57% More
Mile 7:01 7:01 61.23% More
5k 24:06 7:45 60.63% More
5 miles 42:17 8:27 56.26% More
10k 56:40 9:07 52.42% More

Predictions

Dist Time Per Mile WAVA
1M 6:05 6:05 70.57
5km 21:22 6:53 68.37
5M 36:13 7:15 65.69
10km 46:04 7:25 64.49
10M 1:18:04 7:48 62.90
Half 1:45:18 8:02 61.24
20M 2:48:19 8:25 60.70
Mara 3:47:02 8:40 60.01

Bespoke Fields

Amend your bespoke fields
Injuries right calf sore

Fetch Miles

7:20 Egham to Staines
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