Fri 1st Jan 2021 at 11:00am by Autumnleaves

Run > Hill Work
  • Good
  • drizzle
  • breezy
  • cold
  • Time
    40:02
  • Miles
    3.00
  • Min/mi
    13:21
  • Pacing
    78%
  • WAVA
    41.51
  • Stride(cm)
    79
  • Cals
    323
  • Cadence
    154
  • BPM
    140
  • %MHR
    75.8
  • B/mi
    1870
  • Asc(m)
    110
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

4 comments
Hill reps run #5 - 12 x 30 seconds uphill with 90 seconds recovery. Used Rosemary Drive which was about the right length. 12 reps seems a lot! Quite enjoyed this though and the pacing isn't bad.

Split Summary
===
1) 0.37m - 5:00(13:23/m) 131/135bpm 41cal 4.48/5.22mph
2) 0.45m - 5:01(11:02/m) 137/143bpm 45cal 5.44/6.2mph
3) 0.07m - 31(7:50/m) 142/155bpm 4cal 7.67/7.43mph
4) 0.08m - 1:30(19:03/m) 145/157bpm 14cal 3.15/7.49mph
5) 0.07m - 30(7:48/m) 135/154bpm 3cal 7.69/6.16mph
6) 0.08m - 1:35(18:44/m) 143/155bpm 15cal 3.2/6.51mph
7) 0.07m - 30(7:17/m) 136/150bpm 3cal 8.24/7.7mph
8) 0.08m - 1:31(19:52/m) 141/155bpm 13cal 3.02/6.18mph
9) 0.07m - 31(7:29/m) 135/150bpm 3cal 8.01/5.82mph
10) 0.08m - 1:31(19:10/m) 143/157bpm 14cal 3.13/5.97mph
11) 0.07m - 31(7:40/m) 136/148bpm 3cal 7.83/6.53mph
12) 0.09m - 1:30(17:43/m) 144/158bpm 14cal 3.38/6.66mph
13) 0.06m - 30(7:44/m) 137/147bpm 3cal 7.75/6.82mph
14) 0.08m - 1:31(18:40/m) 144/155bpm 14cal 3.21/6.1mph
15) 0.07m - 31(7:49/m) 139/149bpm 3cal 7.67/6.3mph
16) 0.08m - 1:31(18:23/m) 146/157bpm 14cal 3.26/6.62mph
17) 0.06m - 30(7:50/m) 140/149bpm 4cal 7.66/6.59mph
18) 0.08m - 1:30(18:13/m) 144/156bpm 13cal 3.3/6.74mph
19) 0.06m - 30(7:49/m) 138/149bpm 3cal 7.67/9.02mph
20) 0.08m - 1:30(18:46/m) 144/154bpm 13cal 3.2/8.7mph
21) 0.07m - 31(7:26/m) 137/149bpm 3cal 8.07/7.37mph
22) 0.08m - 1:31(18:12/m) 150/157bpm 14cal 3.3/7.39mph
23) 0.07m - 31(7:39/m) 140/150bpm 4cal 7.85/5.89mph
24) 0.08m - 1:31(18:19/m) 151/157bpm 15cal 3.28/7.01mph
25) 0.07m - 31(7:52/m) 141/147bpm 4cal 7.63/6.16mph
26) 0.07m - 1:31(21:22/m) 142/155bpm 12cal 2.81/6.1mph
27) 0.41m - 5:39(13:54/m) 130/136bpm 32cal 4.32/5.24mph
5:00 5:01 31 1:30 30 1:35 30 1:31 31 1:31 31 1:30 30 1:31 31 1:31 30 1:30 30 1:30 31 1:31 31 1:31 31 1:31 5:39
LindsD
Nice work!
northernslowcoach
Good start to the year :)
snogard
Nice work 😀
Corrah
Very nicely done and a great start to the year :)

Pace

88% 6% 2% 2% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:37 1:37 12:58 129 126-133 1673 157 154-166 7/3
0.25 3:27 1:50 14:37 132 130-135 1929 159 158-162 5/2
0.38 5:00 1:33 12:23 131 130-132 1623 161 158-166 3/1
0.50 6:23 1:23 11:03 137 132-142 1513 161 156-166 4/3
0.63 7:46 1:23 11:05 139 136-142 1541 158 156-160 1/2
0.75 9:04 1:18 10:23 138 136-139 1433 156 152-158 1/7
0.88 10:24 1:20 10:41 137 130-148 1464 159 152-160 3/5
1.00 12:16 1:52 14:57 141 124-156 2108 153 128-166 4/5
1.13 14:09 1:53 15:02 142 128-153 2135 148 118-238 5/5
1.25 15:49 1:40 13:24 144 126-154 1929 145 122-238 7/3
1.38 17:21 1:32 12:16 144 126-157 1766 121 116-122 5/2
1.50 18:57 1:36 12:45 142 128-158 1811 118 116-118 6/4
1.63 20:35 1:39 13:09 139 129-151 1828 141 116-198 4/5
1.75 22:30 1:54 15:15 143 130-154 2181 168 116-220 2/6
1.88 24:18 1:48 14:26 144 134-155 2079 176 116-196 5/6
2.00 26:02 1:44 13:48 145 133-155 2001 155 148-156 5/4
2.13 27:40 1:38 13:05 143 129-152 1871 114 114-114 6/5
2.25 29:20 1:40 13:21 142 129-155 1896 179 114-198 7/4
2.38 30:51 1:31 12:05 145 134-153 1753 171 152-198 7/6
2.50 32:42 1:51 14:48 147 138-156 2176 176 152-206 4/7
2.63 34:53 2:11 17:30 139 121-155 2433 180 112-206 3/8
2.75 36:45 1:52 14:59 131 128-133 1964 127 112-160 7/2
2.88 38:31 1:46 14:09 131 128-134 1854 141 126-162 3/2
3.00 40:02 1:31 12:06 132 129-136 1597 151 132-160 2/1

Heart

140/158max
  • Show Beats/Mile

Elevation

Asc 110m, Range 16m, Flat prediction 40:57
Elevation Graph
Biggest Climbs (m) Min/mi
10 1.4% 11:38
See your biggest climbs

Cadence

154 (238 max) Stride Length: 79cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.4 174 2.1 26:35 12:48
Walk 33.6 121 0.9 13:27 14:35

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:33 10:17 39.37% More
800m 5:17 10:39 42.14% More
1km 6:45 10:52 42.99% More
Mile 12:03 12:03 40.92% More

Predictions

Dist Time Per Mile WAVA
1M 11:58 11:58 41.22
5km 41:36 13:23 41.43
5M 1:10:10 14:02 40.13
10km 1:29:06 14:20 39.59
10M 2:30:18 15:02 38.72
Half 3:22:12 15:26 37.61
20M 5:21:53 16:06 37.24
Mara 7:13:04 16:32 36.70

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