Tue 9th Jun 2020 at 12:00pm by Bintmcskint
Run > Hill Work
- Follow User
- 0 👍
-
Time
44:51
-
Miles 4.22
-
Min/mi 10:38
-
Pacing
84%
-
WAVA
52.73
-
Stride(cm)
85
-
Cals
339
-
Cadence
178
-
Asc(m)
224
-
Hillscore
10
-
Surface
Road
Notes & Comments
11 comments
Eddie said: Short Hills: 10-15 mins warm up to a sweat then 10 x 45 secs hard up easy down, really focusing on form, 10-15 mins easy cool down
And so it begins...
Loved this session. Body feels good right now (am sure that will change as the elevation mounts up ) First hill rep was slightly easier than the remainder as I started further down the hill. Changed my start point for the remaining reps so that I included the top part of the hill where the steeper part kicks in. Wanted to make sure I was working Aim was for a consistent effort across all 10 reps - aiming for the same bit of tree - focus on form, with the aim of getting to 10 and being done, so to speak. Could probably have done a couple more reps. Was starting to tire at 10 but not totally shagged out. To me this means increasing the effort a little next time. Or increasing the reps? Happy with how this went.
Split Summary
===
1) 1.44m - 15:00(10:26/m) 118cal 5.75/6.99mph
2) 0.06m - 45(11:37/m) 4cal 5.16/5.61mph
3) 0.05m - 37(12:27/m) 4cal 4.82/5.36mph
4) 0.06m - 45(12:44/m) 5cal 4.71/5.91mph
5) 0.06m - 46(12:43/m) 5cal 4.72/5.85mph
6) 0.06m - 45(12:33/m) 5cal 4.78/6.12mph
7) 0.07m - 46(11:18/m) 5cal 5.31/6.01mph
8) 0.06m - 45(12:17/m) 5cal 4.89/5.97mph
9) 0.07m - 47(10:44/m) 5cal 5.59/6.12mph
10) 0.06m - 45(11:58/m) 5cal 5.01/5.99mph
11) 0.07m - 44(11:17/m) 5cal 5.31/5.93mph
12) 0.06m - 45(11:42/m) 6cal 5.13/6.03mph
13) 0.07m - 47(11:25/m) 5cal 5.25/5.59mph
14) 0.06m - 45(12:04/m) 5cal 4.97/5.82mph
15) 0.07m - 48(11:09/m) 6cal 5.38/5.74mph
16) 0.06m - 45(11:55/m) 5cal 5.04/6.12mph
17) 0.07m - 47(11:27/m) 5cal 5.24/5.55mph
18) 0.06m - 45(12:09/m) 5cal 4.94/6.01mph
19) 0.07m - 49(10:57/m) 5cal 5.48/5.45mph
20) 0.07m - 45(11:30/m) 5cal 5.22/6.26mph
21) 0.04m - 32(12:51/m) 2cal 4.67/5.61mph
22) 1.52m - 15:00(9:50/m) 124cal 6.1/7.85mph
And so it begins...
Loved this session. Body feels good right now (am sure that will change as the elevation mounts up ) First hill rep was slightly easier than the remainder as I started further down the hill. Changed my start point for the remaining reps so that I included the top part of the hill where the steeper part kicks in. Wanted to make sure I was working Aim was for a consistent effort across all 10 reps - aiming for the same bit of tree - focus on form, with the aim of getting to 10 and being done, so to speak. Could probably have done a couple more reps. Was starting to tire at 10 but not totally shagged out. To me this means increasing the effort a little next time. Or increasing the reps? Happy with how this went.
Split Summary
===
1) 1.44m - 15:00(10:26/m) 118cal 5.75/6.99mph
2) 0.06m - 45(11:37/m) 4cal 5.16/5.61mph
3) 0.05m - 37(12:27/m) 4cal 4.82/5.36mph
4) 0.06m - 45(12:44/m) 5cal 4.71/5.91mph
5) 0.06m - 46(12:43/m) 5cal 4.72/5.85mph
6) 0.06m - 45(12:33/m) 5cal 4.78/6.12mph
7) 0.07m - 46(11:18/m) 5cal 5.31/6.01mph
8) 0.06m - 45(12:17/m) 5cal 4.89/5.97mph
9) 0.07m - 47(10:44/m) 5cal 5.59/6.12mph
10) 0.06m - 45(11:58/m) 5cal 5.01/5.99mph
11) 0.07m - 44(11:17/m) 5cal 5.31/5.93mph
12) 0.06m - 45(11:42/m) 6cal 5.13/6.03mph
13) 0.07m - 47(11:25/m) 5cal 5.25/5.59mph
14) 0.06m - 45(12:04/m) 5cal 4.97/5.82mph
15) 0.07m - 48(11:09/m) 6cal 5.38/5.74mph
16) 0.06m - 45(11:55/m) 5cal 5.04/6.12mph
17) 0.07m - 47(11:27/m) 5cal 5.24/5.55mph
18) 0.06m - 45(12:09/m) 5cal 4.94/6.01mph
19) 0.07m - 49(10:57/m) 5cal 5.48/5.45mph
20) 0.07m - 45(11:30/m) 5cal 5.22/6.26mph
21) 0.04m - 32(12:51/m) 2cal 4.67/5.61mph
22) 1.52m - 15:00(9:50/m) 124cal 6.1/7.85mph
15:00 45 37 45 46 45 46 45 47 45 44 45 47 45 48 45 47 45 49 45 32 15:00
Pin Map |
-
Min/mi0
-
Recent0
-
Elev0
-
Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.13 | 1:16 | 1:16 | 10:07 | 171 122-176 | 9/0 |
0.25 | 2:39 | 1:23 | 11:05 | 174 172-176 | 4/1 |
0.38 | 3:50 | 1:11 | 9:24 | 176 174-178 | 3/3 |
0.50 | 5:01 | 1:11 | 9:29 | 177 174-178 | 2/1 |
0.63 | 6:12 | 1:11 | 9:28 | 178 176-180 | 4/1 |
0.75 | 7:45 | 1:34 +19 | 12:29 | 171 122-180 | 7/0 |
0.88 | 9:13 | 1:27 | 11:39 | 178 176-180 | 15/0 |
1.00 | 10:35 | 1:22 | 10:58 | 179 178-180 | 10/0 |
1.13 | 12:10 | 1:35 +12 | 12:39 | 175 122-180 | 6/8 |
1.25 | 13:20 | 1:11 | 9:26 | 174 172-176 | 0/19 |
1.38 | 14:43 | 1:23 | 11:01 | 176 170-180 | 7/3 |
1.50 | 16:27 | 1:44 +13 | 13:51 | 175 120-186 | 17/1 |
1.63 | 18:02 | 1:35 | 12:39 | 179 172-186 | 10/10 |
1.75 | 19:34 | 1:32 | 12:19 | 178 168-192 | 11/11 |
1.88 | 21:04 | 1:30 | 11:56 | 179 172-190 | 11/9 |
2.00 | 22:31 | 1:27 | 11:36 | 180 172-190 | 12/9 |
2.13 | 23:56 | 1:25 | 11:21 | 182 174-188 | 11/9 |
2.25 | 25:22 | 1:26 | 11:32 | 180 174-190 | 11/8 |
2.38 | 26:48 | 1:26 | 11:27 | 183 172-194 | 11/8 |
2.50 | 28:16 | 1:29 | 11:48 | 182 172-190 | 11/9 |
2.63 | 29:43 | 1:26 | 11:30 | 183 174-190 | 10/11 |
2.75 | 31:14 | 1:32 +7 | 12:12 | 179 158-190 | 1/13 |
2.88 | 32:37 | 1:23 +11 | 11:04 | 174 122-180 | 2/8 |
3.00 | 34:09 | 1:31 | 12:10 | 181 180-184 | 14/0 |
3.13 | 35:26 | 1:18 | 10:22 | 179 174-182 | 1/11 |
3.25 | 36:47 | 1:21 | 10:44 | 181 178-182 | 4/3 |
3.38 | 37:58 | 1:11 | 9:27 | 180 176-182 | 2/5 |
3.50 | 39:07 | 1:09 | 9:15 | 180 178-184 | 0/14 |
3.63 | 40:12 | 1:05 | 8:38 | 179 178-182 | 0/14 |
3.75 | 41:25 | 1:13 +6 | 9:45 | 179 170-182 | 1/4 |
3.88 | 42:29 | 1:04 | 8:30 | 181 178-182 | 1/3 |
4.00 | 43:47 | 1:18 | 10:28 | 180 176-182 | 2/5 |
4.13 | 44:57 | 1:10 | 9:21 | 180 178-182 | 3/3 |
4.22 | 46:30 | 1:33 +29 | 15:33 | 172 122-184 | 4/1 |
Elevation
Asc 224m,
Range 63m, Flat prediction 43:47
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
48 3.5% | 10:58 |
25 10.4% | 12:16 |
18 5.9% | 11:39 |
12 3.2% | 10:30 |
See your biggest climbs |
Cadence
178 (194 max)
Stride Length: 85cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 96.0 | 179 | 4.2 | 44:36 | 10:45 |
Walk | 2.7 | 121 | 0 | 1:17 | 56:31 |
Still | 0.0 | - | - | 1 | - |
Pause | 1.3 | - | - | 36 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:45 | 9:45 | 50.59 |
5km | 32:25 | 10:26 | 53.17 |
5M | 53:41 | 10:44 | 52.45 |
10km | 1:07:35 | 10:53 | 52.19 |
10M | 1:51:56 | 11:12 | 51.99 |
Half | 2:29:01 | 11:23 | 51.04 |
20M | 3:53:21 | 11:40 | 51.37 |
Mara | 5:10:42 | 11:52 | 51.15 |
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.
Click here to report this training entry
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.
Click here to report this training entry
spiky hill work?
That looks fun - the hard work has started? x
interesting - look forward to the notes!
Oohhh hills. *awaits proper notes*
Notes added
Reckon you could do either next time? Or... increase effort and see if you can squeeze one more rep out! X
I leave those decisions to Eddie
Mr Miyagi says that you are a very obedient student
Oh I am! I am the very best kind of student
Well done.
Just awesome work