Fri 8th Oct 2021 at 12:47pm by AngeM
Run > Hill Work
-
Time
47:14
-
Miles
3.95
-
Min/mi
11:57
-
Pacing
12%
-
WAVA
45.16
-
Cals
455
-
BPM
147
-
%MHR
85.9
-
B/mi
1756
-
Asc(m)
189
-
Hillscore
4
-
Surface
Road
Notes & Comments
Jan's build ups - hill runs session on Wavney Mount.😓⛰
Wu to the mount- core at the top, run to bench for upper body, down to the bottom for squats, run back to the top and build 2 reps per circuit for 18 mins continuous, 2 min rest and then build down - wd back to work. Only stayed for 30 minutes, as had to be back at 2pm
Split Summary
===
1) 1m - 8:34(8:34/m) 139/153bpm [1191b/mi] 81cal
2) 1m - 16:43(16:43/m) 148/164bpm [2474b/mi] 162cal
3) 1m - 13:56(13:56/m) 149/163bpm [2077b/mi] 129cal
4) 0.95m - 8:00(8:23/m) 155/163bpm [1299b/mi] 83cal
-
Min/mi
0
-
Recent
0
-
Elev
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.13 |
1:21 |
1:21 +17
|
10:49 |
103 80-128 |
1114 |
3/6 |
0.25 |
2:31 |
1:10 +3
|
9:18 |
135 129-140 |
1256 |
3/2 |
0.38 |
3:33 |
1:02 |
8:13 |
139 137-143 |
1142 |
5/5 |
0.50 |
4:36 |
1:03 |
8:25 |
144 142-145 |
1211 |
17/5 |
0.63 |
5:42 |
1:07 |
8:54 |
143 142-146 |
1274 |
5/12 |
0.75 |
6:47 |
1:05 |
8:37 |
150 145-153 |
1292 |
7/3 |
0.88 |
7:50 |
1:03 |
8:25 |
151 149-152 |
1272 |
24/5 |
1.00 |
8:55 |
1:04 |
8:36 |
150 148-153 |
1290 |
13/11 |
1.13 |
13:48 |
4:54 +3:49
|
39:09 |
149 111-157 |
5833 |
9/7 |
1.25 |
15:06 |
1:18 |
10:25 |
135 110-153 |
1406 |
3/6 |
1.38 |
16:51 |
1:44 |
13:53 |
153 145-158 |
2124 |
9/10 |
1.50 |
19:01 |
2:11 |
17:25 |
151 143-160 |
2630 |
4/5 |
1.63 |
21:11 |
2:10 |
17:19 |
151 135-164 |
2614 |
11/11 |
1.75 |
23:01 |
1:50 |
14:38 |
148 137-158 |
2166 |
2/6 |
1.88 |
25:52 |
2:51 |
22:52 |
144 130-161 |
3292 |
10/9 |
2.00 |
29:24 |
3:32 |
28:17 |
145 126-160 |
4102 |
3/6 |
2.13 |
35:05 |
5:41 +3:03
|
45:29 |
148 113-162 |
6730 |
5/4 |
2.25 |
37:26 |
2:21 |
18:46 |
139 113-155 |
2609 |
6/7 |
2.38 |
40:31 |
3:05 |
24:40 |
144 128-160 |
3553 |
3/4 |
2.50 |
42:46 |
2:15 +21
|
18:00 |
153 136-162 |
2753 |
12/6 |
2.63 |
43:43 |
57 |
7:34 |
147 137-151 |
1112 |
3/3 |
2.75 |
44:41 |
58 |
7:44 |
157 151-161 |
1213 |
4/8 |
2.88 |
45:44 |
1:03 |
8:26 |
161 161-161 |
1357 |
9/5 |
3.00 |
46:47 |
1:03 |
8:20 |
161 159-163 |
1342 |
1/19 |
3.13 |
48:09 |
1:22 +20
|
10:56 |
161 158-163 |
1760 |
3/5 |
3.25 |
49:13 |
1:04 |
8:34 |
157 156-159 |
1346 |
7/5 |
3.38 |
50:34 |
1:21 +18
|
10:50 |
157 154-162 |
1700 |
8/15 |
3.50 |
51:59 |
1:24 +21
|
11:15 |
152 143-158 |
1709 |
7/2 |
3.63 |
53:33 |
1:35 +34
|
12:38 |
150 144-159 |
1894 |
5/5 |
3.75 |
55:07 |
1:34 +28
|
12:29 |
154 146-159 |
1923 |
3/4 |
3.88 |
56:21 |
1:14 +11
|
9:52 |
155 148-161 |
1528 |
5/3 |
3.95 |
56:59 |
38 |
8:01 |
158 156-161 |
1268 |
10/1 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:31 |
52.38% |
More |
800m |
3:56 |
7:56 |
54.40% |
More |
1km |
4:59 |
8:01 |
56.13% |
More |
Mile |
8:37 |
8:37 |
55.39% |
More |
5k |
47:36 |
15:19 |
35.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:01 |
11:01 |
43.30 |
5km |
36:37 |
11:47 |
45.52 |
5M |
1:00:38 |
12:08 |
44.87 |
10km |
1:16:21 |
12:17 |
44.62 |
10M |
2:06:26 |
12:39 |
44.41 |
Half |
2:48:20 |
12:51 |
43.57 |
20M |
4:23:36 |
13:11 |
43.79 |
Mara |
5:50:57 |
13:24 |
43.57 |
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