Tue 14th Jan 2020 at 7:00pm by Alun

Run > Hill Work

  • rain
  • v windy
  • Time
    18:47
  • Miles
    2.58
  • Min/mi
    7:17
  • Pacing
    83%
  • WAVA
    65.55
  • Stride(cm)
    135
  • Cals
    303
  • Cadence
    164
  • BPM
    150
  • %MHR
    86.3
  • B/mi
    1093
  • Asc(m)
    72
  • Surface
    Road

Notes & Comments

10 x approx 180m with jogged back recoveries in the wind and pouring rain... 😂

Split Summary
===
1) 0.11m - 41(6:08/m) 128/140bpm 8cal
2) 0.13m - 1:09(8:45/m) 144/149bpm 17cal
3) 0.12m - 43(5:59/m) 144/149bpm 11cal
4) 0.14m - 1:09(8:22/m) 143/150bpm 18cal
5) 0.12m - 42(6:00/m) 142/155bpm 11cal
6) 0.14m - 1:09(8:18/m) 151/156bpm 19cal
7) 0.12m - 42(5:59/m) 146/158bpm 11cal
8) 0.14m - 1:09(8:24/m) 151/157bpm 19cal
9) 0.12m - 44(6:13/m) 149/154bpm 11cal
10) 0.14m - 1:13(8:48/m) 149/155bpm 19cal
11) 0.12m - 43(6:10/m) 148/156bpm 11cal
12) 0.14m - 1:12(8:19/m) 154/157bpm 20cal
13) 0.12m - 43(5:51/m) 153/157bpm 12cal
14) 0.14m - 1:09(8:34/m) 156/159bpm 20cal
15) 0.12m - 43(6:07/m) 157/160bpm 12cal
16) 0.14m - 1:09(7:57/m) 158/164bpm 20cal
17) 0.12m - 43(5:48/m) 158/164bpm 12cal
18) 0.15m - 1:12(8:14/m) 156/161bpm 20cal
19) 0.12m - 39(5:17/m) 158/161bpm 11cal
20) 0.14m - 1:13(8:30/m) 159/162bpm 21cal
41 1:09 43 1:09 42 1:09 42 1:09 44 1:13 43 1:12 43 1:09 43 1:09 43 1:12 39 1:13
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

13% 31% 22% 24% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 47 47 6:15 132 108-143 825 173 160-180 5/2
0.25 1:52 1:05 8:38 143 137-149 1234 150 144-174 1/3
0.38 2:40 49 6:30 145 140-150 942 174 148-182 5/3
0.50 3:41 1:01 8:08 143 134-148 1164 152 148-156 3/3
0.63 4:27 46 6:06 143 133-156 872 177 156-182 4/1
0.75 5:30 1:03 8:20 150 138-156 1251 157 148-166 3/4
0.88 6:16 47 6:14 147 138-158 916 177 152-182 4/2
1.00 7:20 1:03 8:27 152 146-157 1283 154 144-172 4/5
1.13 8:07 47 6:19 149 146-154 940 171 154-182 4/2
1.25 9:13 1:06 8:52 149 140-155 1320 152 144-160 2/4
1.38 10:01 48 6:22 147 140-156 936 173 152-180 5/2
1.50 11:03 1:02 8:15 154 152-157 1271 153 140-170 2/5
1.63 11:51 48 6:26 153 150-156 984 170 152-184 4/2
1.75 12:52 1:01 8:05 157 152-159 1269 157 148-178 2/4
1.88 13:43 51 6:46 156 152-159 1055 168 152-184 4/2
2.00 14:40 57 7:37 159 154-164 1212 156 148-174 2/5
2.13 15:28 48 6:28 158 154-164 1021 173 154-186 4/3
2.25 16:27 59 7:49 157 154-160 1227 159 140-182 3/4
2.38 17:17 50 6:40 156 154-159 1041 169 154-190 3/3
2.50 18:12 55 7:17 160 157-162 1166 164 144-186 4/4
2.58 18:48 36 7:35 158 155-160 1197 153 152-154 0/3

Heart

150/164max
  • Show Beats/Mile

Elevation

Asc 72m, Range 5m, Flat prediction 18:47
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (190 max) Stride Length: 135cm Run: 43.9% Walk: 56.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:37 51.15% More
800m 3:21 6:45 59.18% More
1km 4:12 6:45 61.73% More
Mile 7:00 7:00 62.81% More

Predictions

Dist Time Per Mile WAVA
1M 6:50 6:50 64.33
5km 22:54 7:22 65.35
5M 38:04 7:37 64.09
10km 48:01 7:44 63.48
10M 1:19:49 7:59 63.16
Half 1:46:29 8:08 62.18
20M 2:47:19 8:22 62.71
Mara 3:43:15 8:31 62.66
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