Mon 28th Jan 2019 at 12:00pm by LindsD

Run > Hill Work

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Time
44:41
Miles
4.00
Min/mi
11:10
Pacing
68%
WAVA
47.30
Stride(cm)
81
Cals
411
Cadence
178
Asc(m)
133
Hillscore
11
Surface
Road

Notes & Comments

3 comments

Warm up, then six times up Roxeth Hill to the YMCA. It took me until the 4th time to realise that if I crossed over I wouldn't have to contend with oncoming traffic from St Dom's. Doh.

It hurt. I don't like hills.

Split Summary
===
1) 1m - 10:17(10:17/m) 107cal 5.84/6.22mph
2) 1m - 11:15(11:15/m) 101cal 5.33/6.62mph
3) 1m - 12:23(12:23/m) 100cal 4.85/6.35mph
4) 1m - 10:46(10:46/m) 103cal 5.57/7.18mph

10:17 11:15 12:23 10:46

	Autumnleaves But they are your friend!
	Dooogs I hate hill repeats too - they always feel tougher than doing different hills. Well done for JFDIing then.
	alpenrose Job done!

Pace

26%

35%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:14	179 174-184	1/5
0.25	2:35	1:18	10:26	178 176-180	2/1
0.38	3:47	1:12	9:35	180 176-182	1/2
0.50	5:03	1:16	10:08	182 180-184	1/1
0.63	6:21	1:18	10:26	182 178-186	3/0
0.75	7:40	1:19	10:30	183 180-186	2/1
0.88	9:01	1:21	10:49	183 182-186	0/3
1.00	10:17	1:16	10:06	181 168-184	3/0
1.13	12:32	2:15	18:01	177 118-186	6/0
1.25	13:57	1:25	11:22	179 164-184	6/0
1.38	16:12	2:15	18:02	155 118-182	5/0
1.50	17:44	1:31	12:11	183 180-188	10/0
1.63	19:12	1:28	11:44	178 118-188	8/6
1.75	20:31	1:19	10:31	185 180-188	3/7
1.88	22:06	1:35	12:43	164 118-186	10/0
2.00	23:25	1:19	10:32	183 180-186	0/11
2.13	24:47	1:22	10:55	183 178-186	12/0
2.25	26:18	1:31	12:11	162 118-190	0/11
2.38	27:43	1:25	11:18	183 180-186	8/2
2.50	29:15	1:32	12:13	162 118-188	4/8
2.63	31:20	2:05	16:42	177 118-186	6/5
2.75	33:09	1:49	14:36	178 118-188	9/8
2.88	35:21	2:12	17:32	185 182-190	5/5
3.00	37:53	2:32	20:16	165 110-190	9/5
3.13	39:19	1:26	11:27	182 172-188	0/10
3.25	40:39	1:20	10:41	186 184-188	0/7
3.38	41:51	1:12	9:34	179 118-188	1/5
3.50	43:10	1:19	10:31	185 182-188	1/3
3.63	44:28	1:19	10:28	185 174-190	1/4
3.75	45:50	1:22	10:56	184 182-188	0/2
3.88	47:12	1:22	10:57	183 180-188	4/1
4.00	48:44	1:32	12:12	183 180-186	3/6

Elevation

Asc 133m, Range 41m, Flat prediction 37:15

Elevation Graph

Biggest Climbs (m)	Min/mi
38 3.4%	13:52
16 6.2%	19:40
15 11.3%	25:37
14 5.9%	12:13
14 6.5%	12:49
13 6.2%	12:53
See your biggest climbs

Cadence

178 (190 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.2	182	3.8	41:31	10:58
Walk	14.8	118	0.2	7:13	33:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:50	39.28%	More
800m	4:58	10:00	42.24%	More
1km	6:16	10:05	43.64%	More
Mile	10:13	10:13	45.66%	More
5k	39:01	12:33	41.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:17	10:17	45.39
5km	34:11	11:00	47.71
5M	56:36	11:19	47.01
10km	1:11:16	11:28	46.74
10M	1:58:01	11:48	46.48
Half	2:37:08	12:00	45.59
20M	4:06:04	12:18	45.78
Mara	5:27:37	12:30	45.53

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