Thu 12th Jan 2023 at 5:33pm by RooA

Run > Hill Work

  • Time
    54:16
  • Miles
    4.92
  • Min/mi
    11:02
  • Pacing
    27%
  • WAVA
    44.68
  • Stride(cm)
    85
  • Cals
    597
  • Cadence
    171
  • Asc(m)
    111
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

1 comments
6*45s up/90s down, 90s rest, 6*45s up/90s down

Paces
7.34, 7.23, 7.28, 7.19, 7.28, 7.21
7.11, 7.26, 7.33, 7.30, 7.34, 6.00

Split Summary
===
1) 1m - 11:37(11:36/m) 124cal 5.17/5.91mph
2) 0.6m - 6:10(10:18/m) 78cal 5.82/6.47mph
3) 0.1m - 46(7:34/m) 9cal 7.93/7.6mph
4) 0.11m - 1:30(14:04/m) 14cal 4.27/7.62mph
5) 0.1m - 46(7:23/m) 10cal 8.13/7.56mph
6) 0.11m - 1:30(13:20/m) 15cal 4.5/8.01mph
7) 0.1m - 46(7:28/m) 10cal 8.03/7.81mph
8) 0.11m - 1:30(13:15/m) 16cal 4.53/7.85mph
9) 0.1m - 45(7:19/m) 12cal 8.19/8.6mph
10) 0.11m - 1:30(13:09/m) 16cal 4.56/8.29mph
11) 0.1m - 46(7:28/m) 10cal 8.04/7.7mph
12) 0.11m - 1:30(13:06/m) 17cal 4.58/7.66mph
13) 0.1m - 46(7:21/m) 10cal 8.16/7.87mph
14) 0.11m - 3:00(26:08/m) 16cal 2.3/7.87mph
15) 0.11m - 46(7:11/m) 11cal 8.35/8.27mph
16) 0.11m - 1:29(13:18/m) 16cal 4.51/8.27mph
17) 0.1m - 46(7:26/m) 12cal 8.06/8.47mph
18) 0.12m - 1:30(12:40/m) 18cal 4.74/8.1mph
19) 0.1m - 46(7:33/m) 9cal 7.94/7.68mph
20) 0.11m - 1:30(13:07/m) 16cal 4.57/7.6mph
21) 0.1m - 46(7:30/m) 11cal 8/7.72mph
22) 0.11m - 1:30(13:51/m) 16cal 4.33/7.68mph
23) 0.1m - 46(7:34/m) 10cal 7.94/7.56mph
24) 0.11m - 1:30(13:54/m) 16cal 4.32/7.58mph
25) 0.13m - 46(6:00/m) 12cal 10.01/10.08mph
26) 0.13m - 1:24(10:49/m) 17cal 5.55/9.16mph
27) 0.7m - 7:57(11:27/m) 76cal 5.24/6.14mph
11:37 6:10 46 1:30 46 1:30 46 1:30 45 1:30 46 1:30 46 3:00 46 1:29 46 1:30 46 1:30 46 1:30 46 1:30 46 1:24 7:57
phal
💪💪💪

Pace

16% 5% 39% 29% 9% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:52 2:52 11:30 165 118-174 7/2
0.50 6:14 3:21 13:24 169 164-174 8/2
0.75 8:54 2:41 10:42 168 166-170 9/0
1.00 11:36 2:42 10:49 169 166-174 16/0
1.25 14:20 2:43 10:54 168 166-172 7/4
1.50 16:46 2:26 9:44 168 166-172 5/14
1.75 23:01 6:16 +4:13 25:02 178 166-214 9/8
2.00 25:43 2:42 10:48 172 84-190 11/8
2.25 28:53 3:10 12:38 173 120-188 8/8
2.50 31:21 2:28 9:54 180 162-190 8/8
2.75 33:51 2:29 9:57 181 172-188 10/8
3.00 37:52 4:01 16:05 173 104-214 8/9
3.25 40:22 2:30 10:01 164 120-196 8/10
3.50 42:55 2:32 10:10 177 168-188 8/10
3.75 45:38 2:44 10:55 174 112-188 8/8
4.00 48:32 2:54 11:34 169 116-192 9/8
4.25 53:46 5:14 +2:51 20:57 174 120-196 9/9
4.50 56:21 2:35 10:19 168 166-170 0/16
4.75 59:25 3:04 12:14 161 120-176 0/11
4.92 1:01:22 1:57 11:46 163 120-176 2/3

Elevation

Asc 111m, Range 44m, Flat prediction 50:18
Elevation Graph
Biggest Climbs (m) Min/mi
39 2.7% 10:50
13 4.2% 30:24
10 5.1% 6:01
See your biggest climbs

Cadence

171 (214 max) Stride Length: 85cm Run: 94% Walk: 6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:10 43.12% More
800m 4:53 9:49 39.77% More
1km 5:57 9:34 42.59% More
Mile 10:02 10:02 43.19% More
5k 36:58 11:54 40.94% More

Predictions

Dist Time Per Mile WAVA
1M 9:42 9:42 44.66
5km 33:01 10:38 45.84
5M 55:13 11:03 44.69
10km 1:09:50 11:14 44.22
10M 1:56:48 11:41 43.44
Half 2:36:23 11:56 42.31
20M 4:07:04 12:21 42.02
Mara 5:30:48 12:38 41.49
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