Sat 2nd Jan 2021 at 1:00pm by TeeBee
Run > Hill Work
-
Time
10:09
-
Miles
0.57
-
Min/mi
17:48
-
WAVA
24.65
-
Stride(cm)
66
-
Cals
109
-
Cadence
137
-
BPM
156
-
%MHR
78.9
-
B/mi
2782
-
Asc(m)
15
-
Surface
Road
Notes & Comments
3 comments
10x 15s hill sprints with walk back recovery
Split Summary
===
1) 0.02m - 15(11:41/m) 146/154bpm 1cal 5.13/8.37mph
2) 0.04m - 46(21:30/m) 160/166bpm 8cal 2.79/8.16mph
3) 0.02m - 15(13:50/m) 149/156bpm 2cal 4.34/6.39mph
4) 0.03m - 39(21:43/m) 161/165bpm 7cal 2.76/6.68mph
5) 0.02m - 15(12:42/m) 152/158bpm 2cal 4.72/6.8mph
6) 0.04m - 41(19:02/m) 162/167bpm 8cal 3.15/6.74mph
7) 0.02m - 15(12:47/m) 152/158bpm 3cal 4.69/5.49mph
8) 0.03m - 41(23:23/m) 161/166bpm 8cal 2.57/5.34mph
9) 0.02m - 15(13:00/m) 153/159bpm 3cal 4.61/6.87mph
10) 0.03m - 46(23:21/m) 162/170bpm 8cal 2.57/6.95mph
11) 0.02m - 15(11:21/m) 144/154bpm 2cal 5.29/8.91mph
12) 0.04m - 51(20:10/m) 160/168bpm 9cal 2.98/8.12mph
13) 0.02m - 15(12:31/m) 150/161bpm 2cal 4.79/7.78mph
14) 0.04m - 49(20:42/m) 166/172bpm 9cal 2.9/6.97mph
15) 0.02m - 15(13:59/m) 156/164bpm 3cal 4.29/7.97mph
16) 0.04m - 50(20:37/m) 166/175bpm 10cal 2.91/7.58mph
17) 0.02m - 15(10:54/m) 141/158bpm 2cal 5.5/7.66mph
18) 0.04m - 52(21:33/m) 165/173bpm 10cal 2.78/7.58mph
19) 0.02m - 15(11:06/m) 157/168bpm 3cal 5.4/8.85mph
20) 0.04m - 44(20:06/m) 171/176bpm 9cal 2.98/8.85mph
15 46 15 39 15 41 15 41 15 46 15 51 15 49 15 50 15 52 15 44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
1:08 |
1:08 |
18:08 |
152 139-165 |
2755 |
141 102-186 |
5/1 |
0.13 |
2:09 |
1:01 |
16:15 |
155 148-164 |
2518 |
145 114-176 |
1/1 |
0.19 |
3:21 |
1:12 |
19:07 |
158 148-166 |
3021 |
130 114-180 |
1/1 |
0.25 |
4:31 |
1:11 |
18:53 |
159 149-170 |
3004 |
130 114-186 |
1/1 |
0.31 |
6:03 |
1:31 +27
|
24:22 |
153 133-166 |
3728 |
145 110-186 |
2/2 |
0.38 |
7:12 |
1:09 |
18:26 |
156 143-171 |
2875 |
137 110-188 |
1/1 |
0.44 |
8:19 |
1:07 |
17:49 |
162 150-174 |
2887 |
140 114-186 |
1/1 |
0.50 |
10:39 |
2:21 +1:12
|
37:31 |
152 124-171 |
5703 |
130 114-190 |
2/1 |
0.56 |
11:44 |
1:05 |
17:20 |
163 149-176 |
2826 |
139 114-196 |
1/1 |
0.57 |
11:48 |
4 |
18:59 |
158 158-158 |
2999 |
114 114-114 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
4:29 |
18:03 |
21.80% |
More |
800m |
10:32 |
21:11 |
20.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
18:39 |
18:39 |
25.58 |
5km |
1:03:33 |
20:27 |
26.23 |
5M |
1:46:20 |
21:16 |
25.59 |
10km |
2:14:30 |
21:39 |
25.33 |
10M |
3:45:03 |
22:30 |
24.95 |
Half |
5:01:24 |
23:00 |
24.33 |
20M |
7:56:21 |
23:49 |
24.23 |
Mara |
10:37:56 |
24:21 |
23.97 |
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Nice!
I loved it and my legs felt great after
So pleased to hear this