Tue 20th Apr 2021 at 12:00pm by LindsD
Run > Hill Work
-
Time
46:41
-
Miles
4.00
-
Min/mi
11:40
-
Pacing
74%
-
WAVA
46.21
-
Stride(cm)
81
-
Cals
400
-
Cadence
169
-
BPM
146
-
%MHR
85.5
-
B/mi
1706
-
Asc(m)
273
-
Hillscore
13
-
Surface
Road
Notes & Comments
6 comments
First hills since Feb 2020. Oops.
5 x 1' with walk/jog backs. Quite pleased with the consistency. Didn't hate them and felt q strong. Really quite warm today.
Split Summary
===
1) 1m - 10:44(10:44/m) 137/152bpm 90cal 5.59/6.45mph
2) 0.5m - 6:17(12:38/m) 147/156bpm 56cal 4.75/5.53mph
3) 0.11m - 1:01(9:24/m) 148/163bpm 9cal 6.39/6.95mph
4) 0.12m - 1:45(15:07/m) 149/162bpm 16cal 3.97/6.7mph
5) 0.11m - 1:02(9:24/m) 149/158bpm 9cal 6.38/6.53mph
6) 0.12m - 1:41(14:08/m) 152/157bpm 14cal 4.25/6.51mph
7) 0.1m - 1:01(9:49/m) 153/159bpm 9cal 6.11/6.78mph
8) 0.13m - 1:44(13:43/m) 147/159bpm 14cal 4.38/6.66mph
9) 0.11m - 1:01(9:22/m) 151/161bpm 9cal 6.4/6.66mph
10) 0.14m - 2:14(16:12/m) 152/170bpm 19cal 3.7/6.64mph
11) 0.11m - 1:04(9:23/m) 130/148bpm 5cal 6.4/7.47mph
12) 1m - 11:56(11:56/m) 150/165bpm 104cal 5.03/6.53mph
13) 0.45m - 5:11(11:23/m) 153/163bpm 46cal 5.27/5.8mph
10:44 6:17 1:01 1:45 1:02 1:41 1:01 1:44 1:01 2:14 1:04 11:56 5:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:27 |
2:27 +1:07
|
19:40 |
111 88-131 |
2182 |
171 164-176 |
3/12 |
0.25 |
3:50 |
1:23 |
11:02 |
133 128-141 |
1468 |
173 170-176 |
13/4 |
0.38 |
5:07 |
1:17 |
10:12 |
135 133-138 |
1377 |
175 174-176 |
12/23 |
0.50 |
6:25 |
1:19 |
10:30 |
139 132-150 |
1459 |
175 170-176 |
29/18 |
0.63 |
7:46 |
1:21 |
10:47 |
143 138-148 |
1542 |
175 172-178 |
12/6 |
0.75 |
9:10 |
1:24 +2
|
11:09 |
141 131-146 |
1571 |
176 174-178 |
11/19 |
0.88 |
10:34 |
1:24 |
11:13 |
149 145-151 |
1670 |
176 174-178 |
17/6 |
1.00 |
11:52 |
1:18 |
10:21 |
145 143-150 |
1500 |
176 174-180 |
8/6 |
1.13 |
13:16 |
1:24 |
11:13 |
149 144-151 |
1672 |
175 174-176 |
26/1 |
1.25 |
15:00 |
1:44 |
13:54 |
147 135-156 |
2043 |
142 114-176 |
4/20 |
1.38 |
16:30 |
1:30 |
11:58 |
150 140-156 |
1795 |
176 174-180 |
1/2 |
1.50 |
18:21 |
1:52 +11
|
14:54 |
145 137-149 |
2160 |
151 114-178 |
10/11 |
1.63 |
19:44 |
1:23 |
11:00 |
154 136-162 |
1695 |
180 130-186 |
7/6 |
1.75 |
21:23 |
1:39 |
13:13 |
144 136-154 |
1903 |
150 116-184 |
6/10 |
1.88 |
22:53 |
1:30 |
11:59 |
153 147-156 |
1834 |
165 120-186 |
5/7 |
2.00 |
24:18 |
1:25 |
11:22 |
150 148-156 |
1706 |
179 174-186 |
11/6 |
2.13 |
25:56 |
1:38 |
13:02 |
151 138-159 |
1968 |
157 108-186 |
4/6 |
2.25 |
27:13 |
1:17 |
10:13 |
146 140-157 |
1491 |
177 120-186 |
4/14 |
2.38 |
28:51 |
1:38 |
13:07 |
162 155-170 |
2126 |
153 114-186 |
6/2 |
2.50 |
30:57 |
2:06 +27
|
16:51 |
132 118-162 |
2224 |
169 108-188 |
12/2 |
2.63 |
32:24 |
1:27 |
11:34 |
148 135-154 |
1711 |
168 118-190 |
3/6 |
2.75 |
33:51 |
1:27 |
11:35 |
155 148-162 |
1796 |
179 176-184 |
3/10 |
2.88 |
35:21 |
1:30 |
11:59 |
156 151-165 |
1870 |
181 176-182 |
15/2 |
3.00 |
36:35 |
1:14 |
9:54 |
153 150-155 |
1516 |
179 170-182 |
4/30 |
3.13 |
38:22 |
1:46 |
14:12 |
135 122-151 |
1917 |
156 122-180 |
31/5 |
3.25 |
39:45 |
1:23 |
11:03 |
153 144-157 |
1692 |
175 120-180 |
7/11 |
3.38 |
41:30 |
1:45 |
14:00 |
148 144-156 |
2072 |
168 92-198 |
6/10 |
3.50 |
42:49 |
1:19 |
10:35 |
154 150-158 |
1629 |
181 180-184 |
5/11 |
3.63 |
44:08 |
1:19 |
10:31 |
154 151-157 |
1620 |
179 178-180 |
6/9 |
3.75 |
45:43 |
1:36 |
12:46 |
149 135-163 |
1903 |
166 120-182 |
2/5 |
3.88 |
47:08 |
1:24 |
11:15 |
152 148-155 |
1710 |
179 176-184 |
3/14 |
4.00 |
48:28 |
1:20 |
10:59 |
156 149-161 |
1713 |
178 176-180 |
7/5 |
Elevation
Biggest Climbs (m) |
Min/mi |
29 14.8% |
9:38
|
24 15.8% |
13:11
|
18 8.6% |
12:16
|
18 7.6% |
13:40
|
13 11.1% |
10:25
|
13 9.7% |
8:58
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:31 |
10:06 |
38.95% |
More |
800m |
5:07 |
10:18 |
41.90% |
More |
1km |
6:32 |
10:31 |
42.79% |
More |
Mile |
10:44 |
10:44 |
44.47% |
More |
5k |
36:59 |
11:54 |
45.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:44 |
10:44 |
44.44 |
5km |
35:43 |
11:30 |
46.66 |
5M |
59:08 |
11:50 |
46.01 |
10km |
1:14:28 |
11:59 |
45.75 |
10M |
2:03:18 |
12:20 |
45.54 |
Half |
2:44:10 |
12:32 |
44.67 |
20M |
4:17:05 |
12:51 |
44.90 |
Mara |
5:42:17 |
13:04 |
44.67 |
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Notes added
💪🏻 Nice work Linds xx
Brilliant!
Fabulous
Top stuff!