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Wed 20th Sep 2023 at 5:42pm by slowblonde

Run > Hill Work
  • Time
    55:50
  • Miles
    5.03
  • Min/mi
    11:06
  • Pacing
    59.5%
  • WAVA
    45.21
  • Stride(cm)
    78
  • Cals
    546
  • Cadence
    185
  • BPM
    153
  • %MHR
    84.7
  • B/mi
    1693
  • Asc(m)
    114
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

2 mile WU + Hill Repeats @ Knockbracken

With Eimear, Ted, Clodagh, Siobhan & Ciara G

Split Summary
===
1) 1mi - 10:50(10:50/mi) 135/154bpm [1463b/mi] 106cal
2) 1mi - 11:21(11:21/mi) 148/162bpm [1681b/mi] 107cal
3) 1mi - 11:09(11:09/mi) 157/166bpm [1751b/mi] 110cal
4) 1mi - 11:20(11:20/mi) 159/168bpm [1803b/mi] 112cal
5) 1mi - 10:54(10:54/mi) 163/169bpm [1777b/mi] 109cal
6) 0.03mi - 14(9:02/mi) 155/155bpm [1401b/mi] 2cal
10:50 11:21 11:09 11:20 10:54 14

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 3:28 3:28 +43 13:52 113 70-128 1566 184 84-194 7/1
0.50 6:15 2:47 11:07 137 125-149 1524 186 182-190 6/1
0.75 8:57 2:42 10:47 150 146-154 1618 186 184-188 4/3
1.00 11:32 2:35 10:21 142 137-149 1471 186 184-188 1/11
1.25 14:35 3:03 12:11 143 126-156 1743 174 86-188 5/1
1.50 17:18 2:43 10:51 151 138-160 1638 186 180-190 12/11
1.75 20:14 2:56 11:46 156 151-162 1834 184 180-190 9/1
2.00 25:26 5:12 +2:32 20:48 143 105-157 2974 186 182-194 5/8
2.25 28:28 3:02 12:08 157 149-164 1906 184 182-188 13/1
2.50 30:52 2:24 9:36 150 144-154 1440 187 184-192 1/17
2.75 34:00 3:08 12:32 158 145-166 1982 184 180-188 12/1
3.00 36:35 2:35 10:21 162 160-165 1676 186 182-190 6/5
3.25 39:11 2:36 10:23 154 147-162 1599 186 182-190 2/15
3.50 42:26 3:15 13:01 162 157-166 2109 183 178-186 15/1
3.75 44:54 2:28 9:51 160 154-163 1576 186 182-190 2/13
4.00 47:56 3:02 12:08 160 152-168 1940 185 180-190 10/5
4.25 50:44 2:48 11:12 165 161-169 1849 185 182-188 9/3
4.50 53:13 2:30 9:58 156 151-162 1555 186 182-190 2/16
4.75 56:20 3:07 12:28 166 159-167 2070 184 180-188 15/0
5.00 58:50 2:29 9:57 162 155-167 1612 187 184-190 1/15
5.03 59:04 14 9:03 155 155-155 1402 187 186-188 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 169 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 4.2% 12:16
    18 4.0% 12:06
    17 3.5% 12:15
    17 3.5% 12:42
    16 3.4% 12:14
    16 3.3% 11:52

  • Cadence Distribution

    185 avge / 194 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.1 185 5 56:03 11:42
    Walk 0.7 110 0 26 20:00
    Still 0.1 - - 3 -
    Pause 4.1 - - 2:32 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:23 9:36 39.05% More
    800m 5:09 10:21 39.76% More
    1km 6:36 10:37 40.36% More
    Mile 10:42 10:42 42.17% More
    5k 34:30 11:06 44.87% More
    5 miles 58:05 11:37 43.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:22 10:22 43.50
    5km 33:47 10:52 45.82
    5M 55:29 11:06 45.25
    10km 1:09:36 11:12 44.95
    10M 1:54:16 11:26 45.08
    Half 2:31:25 11:34 44.97
    20M 3:55:21 11:46 44.96
    Mara 5:11:51 11:54 44.69
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