Thu 8th Aug 2019 at 6:00pm by beef

Run > Hill Work

  • Time
    57:03
  • Miles
    5.93
  • Min/mi
    9:37
  • Pacing
    28%
  • WAVA
    52.28
  • Stride(cm)
    105
  • Cals
    581
  • Cadence
    159
  • BPM
    122
  • %MHR
    76
  • B/mi
    1170
  • Asc(m)
    202
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Harry's Hill pyramids x3 sets - Pinewoods
40mins - (approx 112m, 225m, 385m, 515m) x 2, (112m, 225m, 385m) x1. Jog back down recs
===
1) 1.59m - 15:58(10:01/m) 122/151bpm 179cal 5.99/7.28mph
2) 0.06m - 30(7:54/m) 87/95bpm 1cal 7.6/9.2mph
3) 0.07m - 51(12:40/m) 98/101bpm 5cal 4.74/7.83mph
4) 0.14m - 1:09(8:00/m) 99/104bpm 6cal 7.5/7.89mph
5) 0.16m - 1:36(10:16/m) 104/111bpm 11cal 5.85/7.78mph
6) 0.23m - 1:51(7:52/m) 108/113bpm 13cal 7.63/8.31mph
7) 0.24m - 2:11(9:00/m) 111/124bpm 18cal 6.67/8.31mph
8) 0.31m - 2:30(7:56/m) 118/123bpm 24cal 7.56/8.27mph
9) 0.33m - 3:02(9:18/m) 119/131bpm 29cal 6.45/8.18mph
10) 0.07m - 32(8:11/m) 122/126bpm 6cal 7.33/8.29mph
11) 0.07m - 1:02(13:53/m) 119/128bpm 9cal 4.32/8.33mph
12) 0.15m - 1:10(7:45/m) 133/142bpm 15cal 7.74/8.45mph
13) 0.16m - 1:55(11:46/m) 130/139bpm 23cal 5.1/8.5mph
14) 0.24m - 1:51(7:46/m) 118/123bpm 16cal 7.73/8.45mph
15) 0.25m - 2:39(10:30/m) 122/133bpm 23cal 5.71/8.35mph
16) 0.32m - 2:29(7:48/m) 134/149bpm 31cal 7.68/8.18mph
17) 0.33m - 4:08(12:27/m) 130/140bpm 47cal 4.82/8.16mph
18) 0.06m - 31(8:37/m) 132/136bpm 6cal 6.96/8.31mph
19) 0.07m - 1:08(15:14/m) 128/132bpm 12cal 3.94/8.29mph
20) 0.15m - 1:10(7:54/m) 124/127bpm 11cal 7.59/8.16mph
21) 0.16m - 2:11(13:54/m) 122/129bpm 17cal 4.32/7.93mph
22) 0.24m - 1:51(7:43/m) 127/141bpm 19cal 7.77/8.6mph
23) 0.51m - 4:46(9:19/m) 133/142bpm 60cal 6.44/8.7mph
15:58 30 51 1:09 1:36 1:51 2:11 2:30 3:02 32 1:02 1:10 1:55 1:51 2:39 2:29 4:08 31 1:08 1:10 2:11 1:51 4:46

Pace

24% 13% 21% 22% 19% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:24 2:24 9:37 123 79-142 1184 161 120-166 10/0
0.50 4:44 2:20 9:21 145 140-151 1355 164 160-168 8/1
0.75 6:57 2:12 8:49 124 112-148 1094 167 166-168 2/3
1.00 9:21 2:24 9:35 129 122-136 1236 165 162-170 10/0
1.25 14:57 5:37 +2:51 22:27 112 82-134 2514 157 102-166 19/0
1.50 18:42 3:45 +57 15:00 107 96-115 1605 156 114-164 9/1
1.75 23:10 4:28 +1:49 17:51 96 79-101 1714 156 100-178 8/16
2.00 25:23 2:13 8:52 102 96-109 905 164 122-174 12/7
2.25 27:28 2:04 8:18 108 100-113 896 164 104-172 13/10
2.50 29:40 2:13 8:51 111 102-124 983 160 120-168 3/7
2.75 31:43 2:02 8:09 118 114-123 961 166 112-174 13/7
3.00 33:54 2:12 8:47 114 110-125 1001 161 114-172 3/2
3.25 36:24 2:29 9:58 124 117-131 1236 155 96-176 6/15
3.50 38:47 2:23 9:32 130 114-141 1239 160 116-176 12/6
3.75 41:09 2:22 9:28 121 110-139 1146 162 96-176 10/12
4.00 43:26 2:17 9:09 121 112-133 1107 157 114-174 5/3
4.25 45:44 2:18 9:10 125 118-147 1147 163 108-182 12/12
4.50 48:22 2:39 10:35 138 123-148 1461 146 112-172 5/1
4.75 51:10 2:47 11:08 128 114-138 1426 149 116-182 0/13
5.00 53:42 2:33 10:11 128 118-136 1303 157 110-180 16/7
5.25 56:40 2:58 11:50 124 116-128 1467 148 68-176 9/13
5.50 1:02:11 5:32 +3:30 22:06 125 104-141 2763 168 116-174 8/2
5.75 1:04:37 2:26 9:42 134 130-137 1300 163 158-168 4/13
5.93 1:06:11 1:34 8:48 138 134-142 1215 162 158-164 0/18

Heart

122/151max
  • Show Beats/Mile

Elevation

Asc 202m, Range 57m, Flat prediction 40:22
Elevation Graph
Biggest Climbs (m) Min/mi
38 3.5% 16:12
19 3.3% 18:16
19 2.5% 9:29
16 2.9% 11:21
16 2.1% 8:26
15 3.1% 9:07
See your biggest climbs

Cadence

159 (182 max) Stride Length: 105cm Run: 85.6% Walk: 14.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:35 45.57% More
800m 4:03 8:10 50.22% More
1km 5:07 8:13 51.94% More
Mile 8:22 8:22 53.82% More
5k 29:01 9:21 52.86% More
5 miles 53:35 10:43 46.72% More

Predictions

Dist Time Per Mile WAVA
1M 8:39 8:39 52.08
5km 28:45 9:15 53.36
5M 47:37 9:31 52.58
10km 59:57 9:39 52.20
10M 1:39:16 9:56 52.17
Half 2:12:10 10:05 51.48
20M 3:26:58 10:21 52.09
Mara 4:35:34 10:31 52.17

Bespoke Fields

Interval av're HR
Interval max HR
INR last
INR date
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