Thu 11th Jun 2020 at 6:00pm by Bintmcskint
Run > Hill Work
- Follow User
- 0 👍
-
Time
1:16:42
-
Miles 7.87
-
Min/mi 9:45
-
Pacing
91%
-
WAVA
59.04
-
Stride(cm)
94
-
Cals
669
-
Cadence
175
-
Asc(m)
259
-
Hillscore
21
-
Surface
Road
Notes & Comments
7 comments
Eddie said: Longer Hills: Warm up to Westwood Hill...4 x strong reps up, jog down...keep this as a strong, strength effort rather than CV type effort , cool down home...you need to be well fuelled for this as its long in duration as well as intensity! I would even consider a bit of carb in a rucksack bottle to sip on.
Deceptively hard work I both love and hate Eddie for this one. Aimed for a strong, steady effort on the ups. Really happy with how this went. Love that I can see how this will improve my hill strength (and keep me running on that hill out of Southease ) Could have gone back up again. I'm taking that as a good thing as my aim was to be able to keep doing this for as long as I needed to even if I didn't want to
Split Summary
===
1) 1.15m - 11:13(9:46/m) 96cal 6.15/7.66mph
2) 0.75m - 7:33(10:04/m) 65cal 5.96/6.68mph
3) 0.74m - 6:33(8:53/m) 61cal 6.76/7.64mph
4) 0.74m - 7:46(10:26/m) 65cal 5.75/6.47mph
5) 0.74m - 6:47(9:09/m) 63cal 6.56/7.24mph
6) 0.75m - 7:51(10:31/m) 65cal 5.7/7.01mph
7) 0.75m - 6:43(8:58/m) 63cal 6.69/7.7mph
8) 0.74m - 7:44(10:23/m) 65cal 5.78/6.64mph
9) 0.68m - 6:24(9:26/m) 58cal 6.36/6.95mph
10) 0.83m - 8:10(9:47/m) 68cal 6.13/6.89mph
Deceptively hard work I both love and hate Eddie for this one. Aimed for a strong, steady effort on the ups. Really happy with how this went. Love that I can see how this will improve my hill strength (and keep me running on that hill out of Southease ) Could have gone back up again. I'm taking that as a good thing as my aim was to be able to keep doing this for as long as I needed to even if I didn't want to
Split Summary
===
1) 1.15m - 11:13(9:46/m) 96cal 6.15/7.66mph
2) 0.75m - 7:33(10:04/m) 65cal 5.96/6.68mph
3) 0.74m - 6:33(8:53/m) 61cal 6.76/7.64mph
4) 0.74m - 7:46(10:26/m) 65cal 5.75/6.47mph
5) 0.74m - 6:47(9:09/m) 63cal 6.56/7.24mph
6) 0.75m - 7:51(10:31/m) 65cal 5.7/7.01mph
7) 0.75m - 6:43(8:58/m) 63cal 6.69/7.7mph
8) 0.74m - 7:44(10:23/m) 65cal 5.78/6.64mph
9) 0.68m - 6:24(9:26/m) 58cal 6.36/6.95mph
10) 0.83m - 8:10(9:47/m) 68cal 6.13/6.89mph
11:13 7:33 6:33 7:46 6:47 7:51 6:43 7:44 6:24 8:10
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. |
---|---|---|---|---|---|
0.25 | 2:29 | 2:29 | 9:58 | 170 122-176 | 4/5 |
0.50 | 5:03 | 2:33 | 10:13 | 176 174-178 | 6/1 |
0.75 | 7:24 | 2:21 | 9:26 | 177 176-180 | 4/7 |
1.00 | 9:46 | 2:22 | 9:27 | 176 174-178 | 9/5 |
1.25 | 12:08 | 2:22 | 9:29 | 177 176-178 | 10/2 |
1.50 | 14:39 | 2:31 | 10:02 | 175 174-178 | 18/0 |
1.75 | 17:16 | 2:37 | 10:27 | 175 172-178 | 18/0 |
2.00 | 19:42 | 2:27 | 9:46 | 176 174-178 | 8/5 |
2.25 | 21:53 | 2:11 | 8:44 | 175 174-176 | 0/20 |
2.50 | 24:08 | 2:15 +2 | 8:59 | 174 170-176 | 0/18 |
2.75 | 26:31 | 2:23 | 9:33 | 176 170-180 | 4/6 |
3.00 | 29:06 | 2:35 | 10:21 | 177 174-180 | 19/0 |
3.25 | 31:47 | 2:41 | 10:44 | 175 172-176 | 20/0 |
3.50 | 34:17 | 2:30 | 10:01 | 176 174-176 | 6/6 |
3.75 | 36:33 | 2:15 | 9:00 | 175 174-176 | 0/21 |
4.00 | 38:46 | 2:14 | 8:55 | 175 174-178 | 0/19 |
4.25 | 41:13 | 2:27 | 9:47 | 177 170-182 | 5/5 |
4.50 | 43:57 | 2:44 | 10:56 | 176 174-178 | 18/0 |
4.75 | 46:35 | 2:38 | 10:30 | 175 172-176 | 21/0 |
5.00 | 48:58 | 2:23 | 9:32 | 175 172-178 | 6/7 |
5.25 | 51:07 | 2:10 | 8:38 | 175 172-176 | 0/20 |
5.50 | 53:25 | 2:17 | 9:10 | 174 174-176 | 0/18 |
5.75 | 55:51 | 2:26 | 9:45 | 175 172-176 | 6/4 |
6.00 | 58:31 | 2:41 | 10:43 | 174 172-176 | 17/0 |
6.25 | 1:01:08 | 2:36 | 10:25 | 174 172-176 | 21/0 |
6.50 | 1:03:33 | 2:25 | 9:41 | 175 170-178 | 5/7 |
6.75 | 1:05:50 | 2:17 | 9:09 | 175 174-176 | 0/21 |
7.00 | 1:08:12 | 2:22 | 9:27 | 175 174-176 | 0/19 |
7.25 | 1:10:41 | 2:29 +7 | 9:56 | 175 172-176 | 4/7 |
7.50 | 1:13:14 | 2:33 | 10:10 | 175 174-176 | 6/3 |
7.75 | 1:15:37 | 2:23 | 9:33 | 175 174-176 | 4/7 |
7.87 | 1:16:56 | 1:19 +5 | 10:52 | 174 170-176 | 3/1 |
Elevation
Asc 259m,
Range 66m, Flat prediction 1:13:56
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
58 4.0% | 9:58 |
52 4.3% | 10:25 |
52 4.5% | 10:24 |
52 4.3% | 10:23 |
See your biggest climbs |
Cadence
175 (182 max)
Stride Length: 94cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 175 | 7.9 | 1:16:52 | 9:46 |
Walk | 0.1 | 122 | 0 | 4 | 14:07 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:37 | 8:37 | 57.25 |
5km | 28:38 | 9:13 | 60.20 |
5M | 47:25 | 9:29 | 59.39 |
10km | 59:42 | 9:36 | 59.08 |
10M | 1:38:52 | 9:53 | 58.86 |
Half | 2:11:38 | 10:03 | 57.78 |
20M | 3:26:08 | 10:18 | 58.15 |
Mara | 4:34:27 | 10:29 | 57.91 |
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
Nice hills 😊
Shark teeth
Absolutely brilliant. Eddie’s sessions are great.
great session
Looks great - struggle to find long enough hills near me for this type of thing.
Wow that looks hard! I'm not sure there is a hill fit for that session in this county.