Fri 15th Jan 2021 at 12:00pm by Autumnleaves

Run > Hill Work
  • foggy
  • baltic
  • Time
    40:01
  • Miles
    3.17
  • Min/mi
    12:37
  • Pacing
    79%
  • WAVA
    43.96
  • Stride(cm)
    81
  • Cals
    324
  • Cadence
    156
  • BPM
    141
  • %MHR
    76.2
  • B/mi
    1779
  • Asc(m)
    87
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

6 comments
Went to Golborne Dale Rd for this. Too much traffic really so a bit of on-off pavement. Felt this went quite well but not sure the paces are as good as last time.

Split Summary
===
1) 0.42m - 5:01(12:00/m) 123/135bpm 37cal 5/5.53mph
2) 0.59m - 6:01(10:17/m) 141/147bpm 56cal 5.84/6.55mph
3) 0.07m - 31(7:47/m) 140/145bpm 4cal 7.71/9.96mph
4) 0.09m - 1:30(17:31/m) 141/149bpm 13cal 3.43/9.1mph
5) 0.06m - 30(8:18/m) 132/147bpm 3cal 7.23/9.27mph
6) 0.09m - 1:31(17:21/m) 142/159bpm 14cal 3.46/9.16mph
7) 0.06m - 30(8:13/m) 141/152bpm 4cal 7.3/9.04mph
8) 0.1m - 1:31(15:41/m) 145/163bpm 14cal 3.83/8.93mph
9) 0.07m - 31(7:53/m) 143/150bpm 4cal 7.61/8.75mph
10) 0.09m - 1:31(17:08/m) 145/152bpm 14cal 3.5/8.75mph
11) 0.06m - 31(8:05/m) 139/152bpm 4cal 7.42/8.85mph
12) 0.08m - 1:31(17:52/m) 147/159bpm 14cal 3.36/8.72mph
13) 0.06m - 30(7:53/m) 144/153bpm 4cal 7.61/9.6mph
14) 0.08m - 1:30(18:13/m) 149/161bpm 14cal 3.29/9.31mph
15) 0.06m - 31(7:56/m) 142/154bpm 4cal 7.56/9.64mph
16) 0.09m - 1:31(17:08/m) 149/158bpm 14cal 3.5/9.46mph
17) 0.06m - 31(8:17/m) 146/152bpm 4cal 7.24/8.87mph
18) 0.08m - 1:31(18:03/m) 147/163bpm 14cal 3.32/8.87mph
19) 0.06m - 31(8:11/m) 153/161bpm 5cal 7.33/8.75mph
20) 0.09m - 1:35(18:01/m) 149/170bpm 15cal 3.33/8.75mph
21) 0.07m - 32(8:02/m) 149/162bpm 5cal 7.48/9.54mph
22) 0.09m - 1:31(17:41/m) 147/160bpm 14cal 3.39/8.85mph
23) 0.65m - 8:40(13:14/m) 130/140bpm 50cal 4.53/4.91mph
5:01 6:01 31 1:30 30 1:31 30 1:31 31 1:31 31 1:31 30 1:30 31 1:31 31 1:31 31 1:35 32 1:31 8:40
RRR-CAZ 🇬🇧
Good work I am getting used to the on/off pavement movements.
Sombrero
Well done AL, sounds a good session.
northernslowcoach
Looks good to me :)
snogard
😀
Corrah
Great work :)
LindsD
Well run

Pace

74% 14% 8% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:27 1:27 11:38 109 84-125 1269 162 118-166 0/5
0.25 2:52 1:25 11:20 126 124-128 1428 164 162-166 3/6
0.38 4:28 1:36 12:48 131 126-134 1678 165 164-166 9/2
0.50 5:53 1:24 11:15 135 131-140 1518 166 166-168 5/1
0.63 7:07 1:14 9:54 142 139-144 1406 168 166-170 4/1
0.75 8:18 1:11 9:31 140 136-143 1333 168 168-170 2/3
0.88 9:30 1:11 9:31 145 140-147 1380 169 168-172 1/3
1.00 11:00 1:30 12:00 141 139-145 1693 168 162-170 1/4
1.13 12:28 1:28 11:48 142 136-149 1675 162 118-202 3/3
1.25 14:12 1:44 13:49 140 122-158 1934 159 114-200 4/3
1.38 15:38 1:26 11:28 141 132-152 1617 171 118-202 4/4
1.50 17:24 1:47 14:13 145 133-161 2062 148 118-196 3/4
1.63 19:14 1:49 14:36 143 133-150 2087 142 102-198 3/3
1.75 20:52 1:39 13:08 149 133-159 1957 158 112-198 3/3
1.88 22:35 1:42 13:37 148 138-160 2016 160 106-198 4/3
2.00 24:09 1:34 12:34 146 136-157 1836 160 118-198 4/4
2.13 25:40 1:31 12:11 147 141-156 1790 162 108-206 5/4
2.25 27:33 1:52 15:00 152 136-163 2279 141 90-206 4/4
2.38 29:30 1:57 15:39 151 140-170 2363 141 112-200 3/3
2.50 31:07 1:37 12:55 149 136-159 1925 149 104-200 5/2
2.63 32:55 1:48 14:27 132 125-139 1907 148 110-160 3/1
2.75 34:43 1:47 14:18 130 129-133 1859 157 154-160 3/2
2.88 36:19 1:37 12:53 132 131-134 1701 156 154-158 1/4
3.00 37:55 1:36 12:44 129 127-132 1643 160 156-162 1/5
3.13 39:30 1:35 12:39 130 128-131 1645 158 156-160 2/10
3.17 40:02 32 12:55 130 130-131 1679 157 156-158 1/0

Heart

141/170max
  • Show Beats/Mile

Elevation

Asc 87m, Range 16m, Flat prediction 41:44
Elevation Graph
Biggest Climbs (m) Min/mi
10 1.3% 9:38
See your biggest climbs

Cadence

156 (206 max) Stride Length: 81cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.0 173 2.7 29:13 10:53
Walk 26.3 117 0.5 10:32 21:56
Still 0.7 - - 17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:22 9:31 42.57% More
800m 4:47 9:37 46.63% More
1km 6:09 9:54 47.22% More
Mile 10:40 10:40 46.22% More
5k 39:12 12:37 43.97% More

Predictions

Dist Time Per Mile WAVA
1M 11:16 11:16 43.78
5km 39:09 12:36 44.03
5M 1:06:01 13:12 42.65
10km 1:23:50 13:30 42.07
10M 2:21:24 14:08 41.16
Half 3:10:15 14:31 39.98
20M 5:02:51 15:09 39.58
Mara 6:47:27 15:33 39.01

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