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Thu 2nd Mar 2023 at 6:30am by Richard-M

Run > Hill Work
  • breezy
  • cold
  • Time
    1:14:00
  • Miles
    9.51
  • Min/mi
    7:47
  • Pacing
    50.6%
  • WAVA
    63.71
  • Stride(cm)
    124
  • Cals
    975
  • Cadence
    166
  • BPM
    144
  • %MHR
    84.5
  • B/mi
    1117
  • Asc(m)
    316
  • Hillscore
    27
  • Surface
    Road

Notes & Comments

Run: Thursday Hill work ... ⛅
felt good... ususal session 1, 5, 1

Split Summary
===
1) 1km - 5:10(5:10/km) 126/135bpm [652b/km] 60cal 11.6/12.06kmph
2) 1km - 4:51(4:51/km) 133/137bpm [646b/km] 62cal 12.36/12.7kmph
3) 1km - 4:54(4:54/km) 138/141bpm [676b/km] 65cal 12.25/13.13kmph
4) 1km - 5:32(5:32/km) 140/147bpm [774b/km] 73cal 10.85/12.39kmph
5) 1km - 5:25(5:25/km) 142/154bpm [769b/km] 71cal 11.08/12.56kmph
6) 0.46km - 2:03(4:26/km) 142/149bpm [630b/km] 27cal 13.53/14.24kmph
7) 0.31km - 1:39(5:19/km) 149/162bpm [791b/km] 21cal 11.3/12.87kmph
8) 0.34km - 1:29(4:22/km) 134/159bpm [586b/km] 16cal 13.72/14.11kmph
9) 0.31km - 1:37(5:08/km) 146/163bpm [749b/km] 20cal 11.69/12.63kmph
10) 0.33km - 1:30(4:29/km) 133/161bpm [597b/km] 15cal 13.37/13.81kmph
11) 0.32km - 1:35(4:58/km) 147/164bpm [731b/km] 19cal 12.07/12.9kmph
12) 0.34km - 1:30(4:24/km) 137/162bpm [602b/km] 17cal 13.65/13.77kmph
13) 0.31km - 1:33(5:02/km) 148/165bpm [746b/km] 19cal 11.9/12.36kmph
14) 0.36km - 1:27(4:03/km) 140/164bpm [567b/km] 16cal 14.81/14.04kmph
15) 0.31km - 1:33(4:59/km) 149/166bpm [742b/km] 19cal 12.05/12.93kmph
16) 0.61km - 2:38(4:20/km) 139/165bpm [603b/km] 30cal 13.84/15.12kmph
17) 1km - 5:15(5:15/km) 152/158bpm [799b/km] 76cal 11.41/14.41kmph
18) 1km - 4:50(4:50/km) 153/162bpm [740b/km] 66cal 12.4/13.98kmph
19) 1km - 4:10(4:10/km) 150/155bpm [626b/km] 59cal 14.39/15.08kmph
20) 1km - 4:40(4:40/km) 153/156bpm [714b/km] 68cal 12.86/13.6kmph
21) 1km - 4:40(4:40/km) 154/158bpm [719b/km] 68cal 12.85/13.5kmph
22) 1km - 4:42(4:42/km) 156/159bpm [734b/km] 70cal 12.74/13.54kmph
23) 0.3km - 1:16(4:08/km) 157/160bpm [649b/km] 18cal 14.52/14.44kmph
5:10 4:51 4:54 5:32 5:25 2:03 1:39 1:29 1:37 1:30 1:35 1:30 1:33 1:27 1:33 2:38 5:15 4:50 4:10 4:40 4:40 4:42 1:16

Map
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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.
0.62 5:10 5:10 8:19 126 104-135 1048 163 116-166 12/7
1.24 10:01 4:51 7:49 134 124-137 1047 165 164-168 6/11
1.86 14:55 4:54 7:53 138 136-141 1088 165 164-168 8/7
2.49 20:39 5:44 +1 9:13 140 129-147 1290 162 0-170 37/11
3.11 26:42 6:03 +1 9:44 142 115-154 1382 164 130-168 36/13
3.39 29:31 2:49 +1 9:48 142 119-149 1391 163 0-170 1/31
3.59 31:10 1:39 8:30 146 118-161 1242 172 118-178 32/0
3.80 33:19 2:09 +2 10:13 135 107-160 1380 160 106-168 5/28
3.99 35:50 2:31 +1 12:56 143 109-162 1848 168 0-178 30/9
4.20 38:01 2:11 +2 10:31 133 109-161 1398 158 102-170 4/27
4.40 40:49 2:48 +1 14:14 142 106-164 2021 170 0-178 31/11
4.61 42:59 2:10 +2 10:14 139 121-162 1422 158 100-168 4/23
4.80 45:53 2:54 +1 15:07 143 109-164 2161 169 0-180 34/13
5.02 48:43 2:50 +2 12:47 139 109-163 1777 165 104-176 7/23
5.22 51:17 2:34 +1 13:21 146 112-166 1949 168 0-178 29/17
5.59 55:14 3:57 +1 10:27 139 110-165 1452 159 0-168 5/39
6.22 1:00:30 5:16 8:28 152 143-158 1287 166 162-168 38/16
6.84 1:06:25 5:56 +1 9:32 151 121-162 1440 166 0-202 26/12
7.46 1:10:36 4:10 6:43 150 148-154 1007 167 162-172 0/53
8.08 1:15:15 4:40 7:30 153 151-156 1149 167 164-170 7/11
8.70 1:19:56 4:40 7:31 154 146-158 1157 167 162-170 10/12
9.32 1:24:38 4:42 7:35 156 154-159 1182 167 160-170 12/9
9.51 1:25:54 1:16 +1 6:41 158 156-160 1056 170 168-174 3/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    61 4.8% 9:12
    57 4.6% 8:44
    34 11.5% 8:04
    32 10.4% 8:21
    31 9.9% 7:51
    30 9.8% 8:07

  • Cadence Distribution

    166 avge / 202 max Stride Length: 124cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.8 167 9.5 1:14:27 8:41
    Walk 3.8 113 0 3:35 2:13:18
    Still 0.0 - - 1 -
    Pause 8.4 - - 7:51 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:15 53.78% More
    800m 3:12 6:26 61.68% More
    1km 4:07 6:37 63.04% More
    Mile 6:51 6:51 65.10% More
    5k 23:48 7:40 62.34% More
    5 miles 43:29 8:42 55.67% More
    10k 57:44 9:17 52.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:06 6:06 73.16
    5km 21:25 6:54 69.30
    5M 36:17 7:15 66.71
    10km 46:10 7:26 65.46
    10M 1:18:14 7:49 63.43
    Half 1:45:32 8:03 62.05
    20M 2:48:41 8:26 60.72
    Mara 3:47:31 8:41 60.19

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Fetch Miles

7:20 Egham to Staines
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