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
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 |
Elevation
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
|
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 |
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