Fri 23rd Apr 2021 at 2:00pm by Autumnleaves

Run > Hill Work
  • breezy
  • warm
  • Time
    46:31
  • Miles
    4.03
  • Min/mi
    11:33
  • Pacing
    74%
  • WAVA
    48.44
  • Stride(cm)
    85
  • Cals
    422
  • Cadence
    163
  • BPM
    139
  • %MHR
    74.9
  • B/mi
    1600
  • Asc(m)
    193
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

5 comments
On Hermitage Green Lane. Minute efforts up and 2 minutes recovery. Mr AL came too - might have baled out on rep 8 without him, found this tough!
Split Summary
===
1) 0.43m - 5:01(11:46/m) 118/128bpm [1388b/mi] 39cal 5.1/5.7mph
2) 0.46m - 5:05(11:05/m) 132/142bpm [1462b/mi] 48cal 5.42/5.97mph
3) 0.12m - 57(7:37/m) 140/152bpm [1067b/mi] 9cal 7.87/9.56mph
4) 0.14m - 2:00(14:03/m) 133/148bpm [1869b/mi] 18cal 4.27/7.01mph
5) 0.13m - 1:00(7:44/m) 140/156bpm [1084b/mi] 9cal 7.75/9.29mph
6) 0.14m - 2:00(14:20/m) 136/158bpm [1950b/mi] 19cal 4.19/7.31mph
7) 0.13m - 1:01(7:43/m) 140/160bpm [1080b/mi] 9cal 7.78/9.08mph
8) 0.15m - 2:01(13:48/m) 142/163bpm [1959b/mi] 20cal 4.35/7.78mph
9) 0.13m - 1:01(7:53/m) 143/159bpm [1128b/mi] 9cal 7.61/9.02mph
10) 0.15m - 2:00(13:39/m) 143/159bpm [1952b/mi] 20cal 4.4/7.45mph
11) 0.13m - 1:00(7:31/m) 147/162bpm [1104b/mi] 10cal 7.99/9.39mph
12) 0.15m - 2:01(13:32/m) 146/161bpm [1976b/mi] 21cal 4.43/7.89mph
13) 0.13m - 1:00(7:34/m) 148/161bpm [1120b/mi] 10cal 7.93/9.12mph
14) 0.15m - 2:01(13:28/m) 147/163bpm [1979b/mi] 21cal 4.46/8.14mph
15) 0.13m - 1:01(7:38/m) 149/162bpm [1137b/mi] 10cal 7.87/9.23mph
16) 0.15m - 2:01(13:41/m) 150/164bpm [2053b/mi] 22cal 4.38/7.93mph
17) 0.13m - 1:01(7:38/m) 150/162bpm [1144b/mi] 10cal 7.87/8.93mph
18) 0.15m - 2:01(13:52/m) 150/163bpm [2080b/mi] 22cal 4.33/7.99mph
19) 0.13m - 1:01(7:58/m) 149/161bpm [1187b/mi] 10cal 7.53/8.81mph
20) 0.14m - 2:00(14:06/m) 149/163bpm [2101b/mi] 21cal 4.25/7.87mph
21) 0.13m - 1:01(7:53/m) 151/162bpm [1191b/mi] 10cal 7.61/9.02mph
22) 0.07m - 2:00(28:00/m) 145/162bpm [4061b/mi] 19cal 2.14/7.47mph
23) 0.46m - 6:17(13:33/m) 128/136bpm [1734b/mi] 36cal 4.43/5.51mph
5:01 5:05 57 2:00 1:00 2:00 1:01 2:01 1:01 2:00 1:00 2:01 1:00 2:01 1:01 2:01 1:01 2:01 1:01 2:00 1:01 2:00 6:17
northernslowcoach
Well done, bet that was warm x
Autumnleaves
It was! I found the last couple really hard.
RRR-CAZ 🇬🇧
Good workout
Corrah
Great work xx
LindsD
Really impressive paces though xx

Pace

69% 9% 5% 11% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:35 1:35 12:41 109 85-121 1383 168 166-172 0/7
0.25 3:06 1:31 12:09 121 119-125 1470 170 168-172 1/13
0.38 4:29 1:23 11:04 125 125-127 1383 170 168-172 12/1
0.50 5:49 1:20 10:42 124 121-131 1326 170 168-172 9/3
0.63 7:15 1:26 11:24 139 134-142 1585 171 170-172 10/4
0.75 8:36 1:21 10:49 134 130-138 1450 169 166-172 5/9
0.88 9:51 1:15 9:58 128 125-132 1275 166 162-170 6/4
1.00 11:10 1:19 +13 10:34 138 122-151 1459 187 180-196 6/2
1.13 12:49 1:39 13:14 136 122-148 1799 146 118-182 1/10
1.25 14:01 1:12 9:33 134 120-154 1281 185 162-194 10/0
1.38 15:39 1:39 13:08 142 126-157 1865 140 118-184 0/7
1.50 16:53 1:14 9:52 130 118-150 1283 182 162-190 6/3
1.63 18:23 1:29 11:53 150 134-162 1783 154 114-188 4/3
1.75 19:42 1:19 10:34 131 125-139 1385 174 118-192 2/10
1.88 21:06 1:24 11:12 151 142-159 1691 158 112-192 13/2
2.00 22:29 1:24 11:09 134 130-140 1493 169 158-190 0/11
2.13 23:39 1:09 9:14 154 139-161 1421 177 118-190 12/1
2.25 25:10 1:31 12:12 143 135-157 1744 147 32-164 2/12
2.38 26:15 1:04 8:35 145 130-161 1245 197 190-202 11/4
2.50 27:53 1:39 13:09 151 138-163 1986 144 100-192 8/2
2.63 29:03 1:09 9:16 143 136-156 1324 192 162-202 2/11
2.75 30:35 1:32 12:17 156 145-163 1915 164 118-194 12/3
2.88 31:49 1:15 9:56 142 139-149 1411 164 118-200 4/15
3.00 33:18 1:29 11:50 157 150-163 1858 168 118-198 18/1
3.13 34:39 1:21 10:47 142 138-147 1532 167 118-196 2/16
3.25 36:01 1:22 10:58 155 145-161 1699 174 118-200 18/4
3.38 37:30 1:29 11:50 143 138-151 1692 157 118-192 2/14
3.50 38:32 1:03 8:21 155 143-162 1295 196 192-200 16/5
3.63 41:16 2:44 21:49 137 119-159 2988 128 118-166 2/12
3.75 43:00 1:44 13:52 128 122-132 1775 140 120-170 5/6
3.88 44:31 1:31 12:11 127 119-133 1548 156 124-170 13/10
4.00 46:14 1:43 13:44 133 130-136 1827 148 118-172 6/14
4.03 46:46 32 17:03 126 123-129 2148 118 112-122 0/1

Heart

139/163max
  • Show Beats/Mile

Elevation

Asc 193m, Range 37m, Flat prediction 53:31
Elevation Graph
Biggest Climbs (m) Min/mi
18 8.9% 7:21
17 8.5% 11:33
16 7.9% 7:33
16 7.1% 8:35
15 6.1% 8:51
15 7.1% 8:44
See your biggest climbs

Cadence

163 (202 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.5 176 3.4 34:47 10:11
Walk 24.3 119 0.6 11:25 19:11
Still 0.7 - - 20 -
Pause 0.5 - - 13 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:23 9:35 42.29% More
800m 5:00 10:05 44.52% More
1km 6:26 10:21 45.10% More
Mile 10:30 10:30 46.99% More
5k 33:49 10:53 50.97% More

Predictions

Dist Time Per Mile WAVA
1M 10:03 10:03 49.08
5km 34:57 11:15 49.32
5M 58:57 11:47 47.77
10km 1:14:51 12:03 47.12
10M 2:06:16 12:38 46.09
Half 2:49:53 12:58 44.77
20M 4:30:26 13:31 44.33
Mara 6:03:50 13:53 43.68

Bespoke Fields

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To plan 80/20
Pace (type)
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