Fri 8th Jan 2021 at 12:00pm by NordRunner
Run > Hill Work
-
Time
1:13:43
-
Miles
6.31
-
Min/mi
11:41
-
Pacing
50.4%
-
WAVA
46.00
-
Stride(cm)
79
-
Cals
607
-
Watts
147
-
Cadence
175
-
BPM
139
-
%MHR
74.9
-
B/mi
1626
-
Asc(m)
289
-
Hillscore
27
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:21(6:21/km) 132/145bpm 48cal 164/W 9.45/11.5kmph
2) 1km - 6:06(6:06/km) 139/145bpm 48cal 121/W 9.84/12.46kmph
3) 1km - 6:44(6:44/km) 145/154bpm 68cal 162/W 8.91/15.52kmph
4) 1km - 8:56(8:56/km) 147/154bpm 63cal 152/W 6.72/12.16kmph
5) 1km - 6:33(6:33/km) 147/153bpm 65cal 170/W 9.16/12kmph
6) 1km - 9:36(9:36/km) 131/151bpm 61cal 102/W 6.25/10.98kmph
7) 1km - 6:39(6:39/km) 136/150bpm 53cal 154/W 9.02/11.92kmph
8) 1km - 6:16(6:16/km) 143/150bpm 53cal 168/W 9.58/11.84kmph
9) 1km - 6:22(6:22/km) 134/144bpm 52cal 143/W 9.42/12.54kmph
10) 1km - 8:59(8:59/km) 139/154bpm 87cal 147/W 6.68/13.19kmph
11) 0.15km - 1:11(7:43/km) 145/149bpm 9cal 152/W 7.78/9.92kmph
6:21 6:06 6:44 8:56 6:33 9:36 6:39 6:16 6:22 8:59 1:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.95 |
10:00 |
10:00 |
10:34 |
134 91-145 |
1417 |
178 56-216 |
151 1-211 |
26/42 |
1.81 |
20:00 |
10:00 |
11:31 |
144 117-154 |
1659 |
188 54-244 |
146 1-256 |
21/67 |
2.53 |
30:00 |
10:00 |
13:54 |
146 129-154 |
2030 |
157 50-210 |
154 1-254 |
84/15 |
3.40 |
40:00 |
10:00 |
11:33 |
143 118-153 |
1651 |
176 58-200 |
156 1-213 |
34/8 |
3.79 |
50:00 |
10:00 |
25:23 |
125 98-140 |
3173 |
171 52-210 |
85 1-171 |
5/54 |
4.76 |
1:00:00 |
10:00 |
10:21 |
141 120-150 |
1458 |
189 62-212 |
165 1-217 |
23/20 |
5.70 |
1:10:00 |
10:00 |
10:37 |
136 106-148 |
1443 |
185 58-208 |
148 2-198 |
17/58 |
6.29 |
1:20:00 |
10:00 |
16:55 |
140 119-154 |
2368 |
152 46-212 |
150 1-250 |
79/19 |
6.31 |
1:20:17 |
17 |
18:49 |
138 134-140 |
2597 |
190 188-192 |
115 86-145 |
0/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
82 11.9% |
14:22
|
67 31.3% |
20:11
|
36 1.7% |
11:05
|
30 2.9% |
11:39
|
24 3.3% |
10:25
|
17 10.1% |
15:17
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.3 |
195 |
5.4 |
54:52 |
10:13 |
Walk |
29.7 |
116 |
0.9 |
23:48 |
25:26 |
Still |
2.0 |
- |
- |
1:36 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
43.36% |
More |
800m |
4:22 |
8:48 |
49.25% |
More |
1km |
5:43 |
9:13 |
49.05% |
More |
Mile |
9:50 |
9:50 |
48.62% |
More |
5k |
35:48 |
11:31 |
45.52% |
More |
5 miles |
1:02:02 |
12:24 |
42.98% |
More |
10k |
1:19:00 |
12:43 |
42.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:35 |
10:35 |
45.16 |
5km |
34:56 |
11:15 |
46.65 |
5M |
57:41 |
11:32 |
46.22 |
10km |
1:12:32 |
11:40 |
46.01 |
10M |
1:59:45 |
11:59 |
46.19 |
Half |
2:39:10 |
12:09 |
45.69 |
20M |
4:08:36 |
12:26 |
46.35 |
Mara |
5:30:26 |
12:37 |
46.50 |
Three Things You Saw Today
1 A young deer looking for water from a frozen pond. It was -5C.
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