Fri 7th Jan 2022 at 3:14pm by tipsku

Run > Hill Work
  • Time
    32:12
  • Miles
    3.32
  • Min/mi
    9:42
  • Pacing
    80%
  • WAVA
    50.37
  • Stride(cm)
    96
  • Cals
    271
  • Cadence
    174
  • BPM
    141
  • %MHR
    75.4
  • B/mi
    1368
  • Asc(m)
    37
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Training 7: hill repeats
Warming up for a mile, then running up and down a 400 m long hill twice with 1 minute recoveries. 1 mile cool down. After the booster shot, I still felt a bit sluggish, kept the HR out of the red zone. Managed to run 8:30 and 8:00 on the first up and down, then 8:00 and 7:45 on the next set. Happy with that. Next up steady state run tomorrow, will probably run towards Meusdorf to get this done.

Split Summary
===
1) 0.62m - 6:19(10:10/m) 128/140bpm [1301b/mi] 50cal
2) 0.38m - 3:57(10:26/m) 135/140bpm [1408b/mi] 33cal
3) 0.1m - 1:14(12:22/m) 127/136bpm [1571b/mi] 9cal
4) 0.25m - 2:08(8:36/m) 151/164bpm [1299b/mi] 19cal
5) 0.25m - 2:00(8:03/m) 158/162bpm [1272b/mi] 19cal
6) 0.08m - 1:00(11:47/m) 143/156bpm [1685b/mi] 7cal
7) 0.01m - 6(7:14/m) 141/143bpm [1020b/mi]
8) 0.25m - 2:01(8:05/m) 163/169bpm [1317b/mi] 20cal
9) 0.25m - 1:56(7:45/m) 164/168bpm [1271b/mi] 19cal
10) 0.09m - 1:00(11:29/m) 155/164bpm [1780b/mi] 9cal
11) 0.62m - 6:14(10:02/m) 142/147bpm [1424b/mi] 52cal
12) 0.38m - 3:51(10:10/m) 143/148bpm [1455b/mi] 31cal
13) 0.04m - 27(10:05/m) 143/147bpm [1442b/mi] 3cal
6:19 3:57 1:14 2:08 2:00 1:00 6 2:01 1:56 1:00 6:14 3:51 27
Pin Map
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Pace

11% 27% 30% 15% 13% 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 1:19 1:19 10:32 114 69-137 1200 175 172-178 1/0
0.25 2:35 1:16 10:08 133 129-139 1348 174 170-180 4/0
0.38 3:49 1:14 9:50 127 120-136 1248 176 170-184 3/1
0.50 5:05 1:16 10:08 135 130-140 1367 178 174-184 2/0
0.63 6:20 1:16 10:06 134 128-138 1354 177 174-180 3/0
0.75 7:39 1:19 10:29 136 134-140 1426 175 172-178 2/1
0.88 9:02 1:23 11:07 134 129-139 1489 174 170-180 3/1
1.00 10:16 1:13 9:47 136 134-139 1331 172 164-180 4/1
1.13 12:15 1:59 +36 15:56 125 114-136 1991 161 100-178 2/1
1.25 13:20 1:04 8:35 151 134-162 1295 174 172-176 4/2
1.38 14:28 1:09 9:10 159 154-164 1459 172 170-178 2/2
1.50 15:27 59 7:51 159 156-162 1248 181 178-184 5/2
1.63 16:35 1:07 8:59 155 147-159 1392 168 120-180 6/1
1.75 17:42 1:07 +1 8:59 142 134-160 1275 159 114-186 0/7
1.88 18:46 1:04 8:34 164 162-166 1404 178 174-182 1/3
2.00 19:49 1:03 8:25 166 163-169 1398 177 168-186 3/2
2.13 20:46 57 7:33 164 163-166 1238 181 178-184 8/0
2.25 21:57 1:11 9:31 160 152-164 1523 174 168-180 1/4
2.38 23:13 1:16 10:09 144 139-150 1461 175 172-178 1/6
2.50 24:30 1:17 10:14 139 137-141 1422 178 174-182 0/3
2.63 25:41 1:11 9:27 143 140-146 1352 179 176-182 0/2
2.75 26:59 1:18 10:22 142 139-145 1472 177 174-180 1/3
2.88 28:15 1:16 10:10 142 140-145 1443 178 174-190 1/3
3.00 29:27 1:12 9:36 145 140-148 1393 178 172-182 2/1
3.13 30:49 1:22 10:52 143 138-147 1555 177 172-180 1/2
3.25 32:03 1:15 9:58 142 138-146 1414 176 172-178 0/2
3.32 32:49 46 +1 10:28 141 136-147 1475 174 160-178 1/1

Heart

141/169max
  • Show Beats/Mile

Elevation

Asc 37m, Range 29m, Flat prediction 32:18
Elevation Graph
Biggest Climbs (m) Min/mi
22 1.4% 10:13
11 2.7% 8:37
10 1.8% 8:45
See your biggest climbs

Cadence

174 (190 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.2 175 3.3 31:34 9:37
Walk 3.8 124 0 1:15 30:59

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:42 45.69% More
800m 3:56 7:55 49.36% More
1km 5:14 8:26 48.38% More
Mile 8:26 8:26 51.33% More
5k 30:33 9:50 49.55% More

Predictions

Dist Time Per Mile WAVA
1M 8:34 8:34 50.57
5km 29:56 9:38 50.57
5M 50:36 10:07 48.76
10km 1:04:19 10:21 48.01
10M 1:48:43 10:52 46.67
Half 2:26:28 11:11 45.17
20M 3:53:38 11:41 44.43
Mara 5:14:45 12:01 43.60

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