Thu 23rd Mar 2023 at 6:48pm by olde english

Run > Hill Work

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Time
1:06:32
Miles
6.19
Min/mi
10:45
Pacing
3%
WAVA
43.02
Stride(cm)
87
Cals
544
Cadence
172
BPM
124
%MHR
71.1
B/mi
1337
Asc(m)
300
Hillscore
25
Surface
Road

Notes & Comments

4x1min 4x30s 4x 1min 4x loops of doom
Split Summary
===
1) 0.96mi - 10:54(11:22/mi) 119/139bpm [1353b/mi] 96cal
2) 0.15mi - 1:02(7:06/mi) 106/152bpm [752b/mi] 6cal
3) 0.16mi - 2:02(12:38/mi) 125/152bpm [1580b/mi] 19cal
4) 0.3mi - 2:59(9:47/mi) 131/156bpm [1282b/mi] 30cal
5) 0.3mi - 2:52(9:26/mi) 141/160bpm [1330b/mi] 33cal
6) 0.58mi - 6:58(11:58/mi) 129/159bpm [1543b/mi] 62cal
7) 0.06mi - 32(8:32/mi) 112/130bpm [956b/mi] 2cal
8) 0.06mi - 1:10(17:58/mi) 149/157bpm [2676b/mi] 15cal
9) 0.06mi - 33(9:01/mi) 138/142bpm [1245b/mi] 6cal
10) 0.07mi - 1:59(27:35/mi) 128/148bpm [3531b/mi] 17cal
11) 0.06mi - 33(8:46/mi) 117/129bpm [1026b/mi] 3cal
12) 0.07mi - 1:09(17:15/mi) 125/132bpm [2155b/mi] 8cal
13) 0.06mi - 33(8:34/mi) 120/127bpm [1027b/mi] 3cal
14) 0.52mi - 8:49(17:02/mi) 113/138bpm [1925b/mi] 48cal
15) 0.15mi - 1:02(6:48/mi) 113/127bpm [769b/mi] 5cal
16) 0.17mi - 2:12(13:14/mi) 117/128bpm [1548b/mi] 15cal
17) 0.18mi - 1:04(5:56/mi) 118/129bpm [700b/mi] 6cal
18) 0.19mi - 1:59(10:38/mi) 132/150bpm [1403b/mi] 18cal
19) 0.17mi - 1:04(6:09/mi) 119/133bpm [732b/mi] 6cal
20) 0.18mi - 2:25(13:09/mi) 122/139bpm [1604b/mi] 17cal
21) 0.17mi - 1:04(6:05/mi) 107/123bpm [651b/mi] 3cal
22) 1mi - 10:00(10:00/mi) 122/152bpm [1219b/mi] 75cal
23) 0.55mi - 3:40(6:40/mi) 158/165bpm [1054b/mi] 51cal

10:54 1:02 2:02 2:59 2:52 6:58 32 1:10 33 1:59 33 1:09 33 8:49 1:02 2:12 1:04 1:59 1:04 2:25 1:04 10:00 3:40

Pace

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:10	2:10	8:39	132 107-139	1141	185 178-192	7/14
0.50	4:27	2:17	9:08	131 124-139	1196	187 178-198	9/14
0.75	13:24	8:58 +6:11	35:50	113 80-131	4049	183 162-192	15/7
1.00	17:21	3:56	15:46	107 82-122	1687	157 84-204	13/3
1.25	19:43	2:22	9:28	125 90-152	1183	176 158-202	23/18
1.50	22:08	2:26	9:43	130 104-156	1263	174 84-200	22/16
1.75	24:27	2:18	9:14	128 100-160	1181	177 110-206	21/19
2.00	26:50	2:24	9:34	147 134-157	1407	174 106-206	19/15
2.25	29:46	2:55	11:41	129 112-159	1508	167 104-196	2/35
2.50	33:18	3:32	14:08	123 100-140	1739	177 100-236	2/33
2.75	37:25	4:07	16:29	134 106-157	2208	151 106-212	34/24
3.00	40:47	3:22	13:27	126 115-138	1695	161 108-206	21/23
3.25	43:24	2:37	10:29	119 105-130	1248	174 88-192	18/24
3.50	48:45	5:21	21:23	105 87-123	2246	144 90-206	7/12
3.75	51:31	2:46	11:03	117 103-128	1293	174 100-210	10/4
4.00	53:19	1:48	7:13	127 103-150	916	194 112-218	13/5
4.25	55:21	2:02	8:08	124 108-148	1009	160 80-204	11/13
4.50	58:12	2:51	11:23	121 95-139	1378	166 110-210	11/14
4.75	1:00:21	2:09	8:35	117 95-130	1004	173 106-216	12/9
5.00	1:04:16	3:55	15:42	107 88-132	1680	154 84-230	13/11
5.25	1:06:02	1:46	7:03	118 113-142	832	188 180-198	5/18
5.50	1:07:57	1:55	7:40	144 138-150	1104	185 168-196	32/6
5.75	1:09:52	1:55	7:41	149 138-159	1146	185 176-190	27/38
6.00	1:11:33	1:41	6:45	157 152-163	1060	190 182-196	26/32
6.19	1:12:42	1:09	6:01	160 151-165	964	189 186-196	25/25

Heart

124/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 300m, Range 73m, Flat prediction 1:07:35

Elevation Graph

Biggest Climbs (m)	Min/mi
31 7.6%	14:10
30 12.7%	11:47
27 11.8%	8:50
26 10.8%	8:38
25 10.9%	9:04
19 15.3%	18:37
See your biggest climbs

Cadence

172 (236 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.2	183	5.7	49:10	9:43
Walk	13.5	111	0.5	10:40	21:33
Still	8.5	-	-	6:41	-
Pause	7.8	-	-	6:11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	6:00	53.85%	More
800m	3:11	6:24	58.84%	More
1km	4:18	6:55	56.77%	More
Mile	7:02	7:02	59.14%	More
5k	30:47	9:55	45.99%	More
5 miles	53:37	10:43	42.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:31	9:31	43.74
5km	31:54	10:16	44.38
5M	52:59	10:36	43.46
10km	1:06:48	10:45	43.02
10M	1:50:58	11:06	42.78
Half	2:28:00	11:18	42.10
20M	3:52:25	11:37	42.48
Mara	5:09:59	11:50	42.47

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