Thu 25th Jun 2020 at 5:00pm by Bintmcskint
Run > Hill Work
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Time
1:57:55
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Miles 10.97
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Min/mi 10:45
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Pacing
86%
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WAVA
54.37
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Stride(cm)
85
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Cals
907
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Cadence
176
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Asc(m)
356
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Hillscore
32
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Surface
Road
Notes & Comments
6 comments
Eddie said: Hills - Longer Hills- Warm up then continuous hills reps of x 3 then jog on flat for 2 mins (so one rep is down and up) x 2 ( so 6 reps in total) - effort is steady not flat out....cool down
Same hill as last 2 weeks...same effort kind of easy steady....its basically conditioning the quads to keep working plus give the CV system a bit of work too but right now its more about the quads...
F*ck me it's hot. This was tough and really just about surviving and relentless forward progress. A slog in very hot weather. But I did it Good training for a potentially hot NDW100 if it goes ahead.
Split Summary
===
1) 1.15m - 12:02(10:28/m) 95cal 5.73/7.33mph
2) 0.75m - 8:11(10:54/m) 65cal 5.51/6.37mph
3) 0.74m - 7:06(9:35/m) 64cal 6.26/6.87mph
4) 0.74m - 8:23(11:17/m) 63cal 5.31/6.35mph
5) 0.74m - 7:02(9:28/m) 64cal 6.34/7.2mph
6) 0.74m - 8:28(11:22/m) 63cal 5.28/6.68mph
7) 0.74m - 7:12(9:45/m) 63cal 6.16/7.01mph
8) 0.2m - 2:00(10:05/m) 17cal 5.95/6.57mph
9) 0.73m - 8:42(11:59/m) 54cal 5.01/6.07mph
10) 0.74m - 7:24(9:59/m) 63cal 6.01/7.62mph
11) 0.73m - 8:50(12:03/m) 56cal 4.98/5.93mph
12) 0.73m - 7:36(10:26/m) 62cal 5.75/7.26mph
13) 0.74m - 8:50(11:59/m) 59cal 5/5.91mph
14) 0.62m - 6:25(10:24/m) 49cal 5.77/6.64mph
15) 0.88m - 9:44(11:05/m) 70cal 5.41/6.85mph
Same hill as last 2 weeks...same effort kind of easy steady....its basically conditioning the quads to keep working plus give the CV system a bit of work too but right now its more about the quads...
F*ck me it's hot. This was tough and really just about surviving and relentless forward progress. A slog in very hot weather. But I did it
Good training for a potentially hot NDW100 if it goes ahead. Split Summary
===
1) 1.15m - 12:02(10:28/m) 95cal 5.73/7.33mph
2) 0.75m - 8:11(10:54/m) 65cal 5.51/6.37mph
3) 0.74m - 7:06(9:35/m) 64cal 6.26/6.87mph
4) 0.74m - 8:23(11:17/m) 63cal 5.31/6.35mph
5) 0.74m - 7:02(9:28/m) 64cal 6.34/7.2mph
6) 0.74m - 8:28(11:22/m) 63cal 5.28/6.68mph
7) 0.74m - 7:12(9:45/m) 63cal 6.16/7.01mph
8) 0.2m - 2:00(10:05/m) 17cal 5.95/6.57mph
9) 0.73m - 8:42(11:59/m) 54cal 5.01/6.07mph
10) 0.74m - 7:24(9:59/m) 63cal 6.01/7.62mph
11) 0.73m - 8:50(12:03/m) 56cal 4.98/5.93mph
12) 0.73m - 7:36(10:26/m) 62cal 5.75/7.26mph
13) 0.74m - 8:50(11:59/m) 59cal 5/5.91mph
14) 0.62m - 6:25(10:24/m) 49cal 5.77/6.64mph
15) 0.88m - 9:44(11:05/m) 70cal 5.41/6.85mph
12:02 8:11 7:06 8:23 7:02 8:28 7:12 2:00 8:42 7:24 8:50 7:36 8:50 6:25 9:44
0mi in 0
Pace
| 21% | 21% | 29% | 27% | 2% |
Splits
Close
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More good hill-work, how did you not melt?
Wow
Impressive
Fantastic well done xx
Good effort. 2 hours in that heat with added hills.