Tue 21st Nov 2017 at 6:00am by puzzler
Run > Hill Work
-
Time
30:55
-
Miles
3.15
-
Min/mi
9:49
-
Pacing
80%
-
WAVA
47.56
-
Stride(cm)
103
-
Cals
417
-
Cadence
159
-
BPM
143
-
%MHR
77.1
-
B/mi
1401
-
Asc(m)
42
-
Hillscore
14
-
Surface
Road
Notes & Comments
Lydiard hill session
5 hills but took it fairly easy on downhill. Was supposed to be 6but could feel calves on 5th and need to ease into these.
Split Summary
===
1) 1m - 9:53(9:53/m) 143/157bpm 139cal 6.07/8.56mph
2) 1m - 9:09(9:09/m) 144/159bpm 126cal 6.55/9.71mph
3) 1m - 10:02(10:02/m) 141/164bpm 127cal 5.98/11.27mph
4) 0.15m - 1:51(11:58/m) 145/160bpm 25cal 5.01/5.38mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:22 |
1:22 |
10:53 |
144 132-154 |
1568 |
149 120-162 |
17/0 |
0.25 |
2:45 |
1:23 |
11:05 |
154 152-157 |
1707 |
153 144-162 |
7/0 |
0.38 |
4:03 |
1:18 |
10:23 |
146 135-153 |
1516 |
162 156-168 |
1/3 |
0.50 |
4:52 |
49 |
6:36 |
138 132-143 |
910 |
184 162-192 |
1/11 |
0.63 |
5:50 |
58 |
7:41 |
142 135-145 |
1090 |
174 162-186 |
0/14 |
0.75 |
7:08 |
1:19 |
10:29 |
133 128-136 |
1394 |
156 144-162 |
8/1 |
0.88 |
8:29 |
1:20 |
10:42 |
138 136-140 |
1477 |
143 140-148 |
15/0 |
1.00 |
9:52 |
1:23 |
11:07 |
147 138-157 |
1635 |
156 142-164 |
5/0 |
1.13 |
11:00 |
1:08 |
9:04 |
140 133-148 |
1269 |
166 160-190 |
0/5 |
1.25 |
11:50 |
50 |
6:42 |
141 137-145 |
945 |
185 178-190 |
0/14 |
1.38 |
12:55 |
1:04 |
8:35 |
142 139-149 |
1220 |
165 150-180 |
1/7 |
1.50 |
14:20 |
1:25 |
11:22 |
145 138-156 |
1649 |
153 146-168 |
15/1 |
1.63 |
15:45 |
1:25 |
11:21 |
148 143-156 |
1681 |
148 144-156 |
10/0 |
1.75 |
17:12 |
1:27 |
11:38 |
150 138-159 |
1746 |
160 156-164 |
3/3 |
1.88 |
18:10 |
57 |
7:37 |
135 131-143 |
1029 |
175 160-188 |
0/9 |
2.00 |
19:02 |
53 |
7:03 |
144 141-153 |
1015 |
180 162-188 |
0/14 |
2.13 |
20:25 |
1:23 |
11:04 |
138 132-148 |
1528 |
158 140-166 |
5/1 |
2.25 |
21:49 |
1:24 |
11:10 |
139 137-141 |
1551 |
145 142-150 |
17/0 |
2.38 |
23:08 |
1:19 |
10:30 |
140 137-144 |
1471 |
152 144-162 |
5/0 |
2.50 |
24:28 |
1:20 |
10:41 |
139 132-147 |
1485 |
162 152-178 |
1/4 |
2.63 |
25:19 |
51 |
6:48 |
138 134-140 |
938 |
178 174-186 |
0/12 |
2.75 |
26:21 |
1:02 |
8:14 |
139 137-142 |
1145 |
167 150-184 |
0/11 |
2.88 |
27:38 |
1:17 |
10:17 |
142 138-151 |
1460 |
155 144-186 |
11/0 |
3.00 |
29:04 |
1:26 |
11:30 |
150 140-164 |
1724 |
145 142-148 |
13/0 |
3.13 |
30:36 |
1:32 |
12:14 |
147 138-160 |
1798 |
158 146-162 |
4/1 |
3.15 |
30:54 |
18 |
11:21 |
136 134-139 |
1545 |
162 160-162 |
0/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
28 5.8% |
10:55
|
28 5.6% |
11:22
|
28 5.8% |
11:31
|
27 5.7% |
11:49
|
27 6.3% |
10:41
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
63.1 |
166 |
2.1 |
19:30 |
9:07 |
Walk |
36.7 |
146 |
1 |
11:20 |
11:11 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
47.03% |
More |
800m |
4:18 |
8:38 |
44.73% |
More |
1km |
5:39 |
9:06 |
44.29% |
More |
Mile |
8:49 |
8:49 |
48.32% |
More |
5k |
30:19 |
9:45 |
47.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:19 |
9:19 |
45.72 |
5km |
30:28 |
9:48 |
47.57 |
5M |
50:08 |
10:02 |
47.06 |
10km |
1:02:55 |
10:08 |
46.83 |
10M |
1:43:29 |
10:21 |
47.05 |
Half |
2:17:16 |
10:29 |
46.57 |
20M |
3:33:40 |
10:41 |
47.41 |
Mara |
4:43:24 |
10:49 |
47.66 |
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