Tue 11th Jan 2022 at 6:10pm by Alun

Run > Hill Work
  • rain
  • Time
    1:05:23
  • Miles
    8.08
  • Min/mi
    8:06
  • Pacing
    0%
  • WAVA
    62.66
  • Stride(cm)
    129
  • Cals
    862
  • Cadence
    154
  • BPM
    131
  • %MHR
    75.4
  • B/mi
    1061
  • Asc(m)
    377
  • Hillscore
    24
  • Surface
    Road

Notes & Comments

Club Hills Session
Warm up, 12 sets of the first half of the medium hill before working off the top for 4 lampposts (around 48 seconds per rep) with a jogged return, extended warm down.
Started out cautiously after the weekend's exertions before pushing on, hard work but really enjoyed the session.

Split Summary
===
1) 0.62m - 5:05(8:10/m) 113/124bpm [923b/mi] 60cal
2) 0.62m - 5:02(8:06/m) 120/131bpm [973b/mi] 62cal
3) 0.41m - 3:47(9:19/m) 108/127bpm [1007b/mi] 39cal
4) 0.13m - 52(6:46/m) 123/144bpm [833b/mi] 9cal
5) 0.13m - 1:11(8:47/m) 133/145bpm [1168b/mi] 16cal
6) 0.13m - 49(6:34/m) 139/155bpm [913b/mi] 10cal
7) 0.13m - 1:10(8:46/m) 140/155bpm [1228b/mi] 16cal
8) 0.12m - 46(6:13/m) 143/160bpm [890b/mi] 11cal
9) 0.14m - 1:11(8:23/m) 148/160bpm [1241b/mi] 18cal
10) 0.13m - 47(6:18/m) 150/162bpm [944b/mi] 12cal
11) 0.14m - 1:12(8:38/m) 149/163bpm [1286b/mi] 17cal
12) 0.13m - 47(5:59/m) 148/162bpm [885b/mi] 12cal
13) 0.14m - 1:14(8:39/m) 151/163bpm [1307b/mi] 18cal
14) 0.13m - 48(6:06/m) 149/162bpm [908b/mi] 12cal
15) 0.14m - 1:12(8:26/m) 153/163bpm [1290b/mi] 18cal
16) 0.13m - 50(6:23/m) 149/161bpm [951b/mi] 13cal
17) 0.14m - 1:13(8:32/m) 150/162bpm [1280b/mi] 18cal
18) 0.13m - 49(6:26/m) 147/161bpm [945b/mi] 12cal
19) 0.14m - 1:13(8:37/m) 152/163bpm [1309b/mi] 18cal
20) 0.13m - 49(6:22/m) 149/162bpm [948b/mi] 12cal
21) 0.14m - 1:11(8:10/m) 152/163bpm [1242b/mi] 18cal
22) 0.13m - 49(6:23/m) 148/161bpm [945b/mi] 12cal
23) 0.14m - 1:12(8:34/m) 153/162bpm [1310b/mi] 18cal
24) 0.13m - 48(6:18/m) 150/163bpm [945b/mi] 12cal
25) 0.14m - 1:15(8:47/m) 152/164bpm [1335b/mi] 19cal
26) 0.13m - 48(6:15/m) 149/162bpm [932b/mi] 12cal
27) 0.62m - 5:18(8:32/m) 131/163bpm [1117b/mi] 65cal
28) 0.62m - 5:39(9:05/m) 131/142bpm [1190b/mi] 72cal
29) 0.62m - 5:01(8:05/m) 120/126bpm [969b/mi] 65cal
30) 0.62m - 5:22(8:38/m) 124/136bpm [1071b/mi] 65cal
31) 0.62m - 5:08(8:16/m) 123/131bpm [1017b/mi] 72cal
32) 0.26m - 2:07(8:19/m) 125/128bpm [1039b/mi] 29cal
5:05 5:02 3:47 52 1:11 49 1:10 46 1:11 47 1:12 47 1:14 48 1:12 50 1:13 49 1:13 49 1:11 49 1:12 48 1:15 48 5:18 5:39 5:01 5:22 5:08 2:07
Pin Map
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Pace

8% 18% 54% 7% 10% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:05 2:05 8:21 102 67-118 851 150 148-154 19/0
0.50 4:04 1:58 7:54 116 113-120 916 150 148-154 8/9
0.75 6:05 2:02 8:06 122 117-128 989 150 148-154 7/7
1.00 8:04 1:59 7:54 123 117-129 972 150 148-152 14/26
1.25 18:04 10:00 +8:03 40:02 111 70-131 4443 150 144-154 20/3
1.50 20:27 2:23 9:33 116 109-126 1108 149 144-152 7/8
1.75 25:11 4:44 +2:37 18:56 105 77-142 1988 157 134-178 5/19
2.00 27:11 1:59 7:58 133 111-153 1059 162 140-186 10/12
2.25 29:06 1:55 7:40 139 117-156 1066 160 134-182 8/11
2.50 30:59 1:53 7:32 147 128-160 1107 162 138-184 11/3
2.75 32:52 1:53 7:31 146 125-163 1097 157 138-182 12/9
3.00 34:45 1:53 7:33 149 129-163 1124 157 136-182 9/5
3.25 36:36 1:51 7:23 151 130-163 1114 157 136-182 1/12
3.50 38:27 1:51 7:25 151 133-162 1120 159 134-180 7/6
3.75 40:19 1:52 7:29 148 127-163 1108 160 140-180 8/19
4.00 42:11 1:52 7:28 150 130-163 1120 159 140-180 16/11
4.25 44:02 1:51 7:24 149 130-162 1103 161 140-182 13/4
4.50 45:55 1:53 7:32 151 132-164 1137 159 140-182 12/15
4.75 47:49 1:54 7:35 149 130-163 1130 159 140-180 18/17
5.00 1:00:37 12:48 +10:45 51:12 126 93-158 6452 150 140-156 10/25
5.25 1:02:47 2:10 8:42 131 126-134 1139 153 150-154 18/18
5.50 1:05:01 2:14 8:55 129 125-138 1150 151 146-154 16/6
5.75 1:07:23 2:22 9:27 138 124-141 1303 148 136-152 19/13
6.00 1:09:29 2:06 8:25 120 117-124 1011 148 144-154 31/3
6.25 1:11:28 1:59 7:58 119 117-121 948 150 146-156 14/26
6.50 1:13:29 2:01 8:03 120 118-123 967 150 148-156 8/30
6.75 1:15:49 2:19 9:17 122 117-126 1133 147 140-152 18/25
7.00 1:18:04 2:15 +9 9:01 124 116-135 1119 149 144-152 9/19
7.25 1:20:05 2:01 8:05 124 114-133 1002 148 146-152 21/14
7.50 1:22:11 2:06 8:23 123 116-130 1031 148 146-150 7/6
7.75 1:24:14 2:03 8:12 126 118-131 1033 146 144-150 11/8
8.00 1:26:15 2:02 8:06 123 117-128 996 148 140-154 7/11
8.08 1:26:58 43 8:50 124 123-125 1095 145 144-146 0/6

Heart

131/164max
  • Show Beats/Mile

Elevation

Asc 377m, Range 59m, Flat prediction 1:06:31
Elevation Graph
Biggest Climbs (m) Min/mi
39 7.2% 9:24
24 12.4% 6:28
21 10.4% 6:34
20 4.5% 8:21
17 7.7% 7:41
16 11.8% 8:36
See your biggest climbs

Cadence

154 (186 max) Stride Length: 129cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 12.2 175 1.6 -1:51:40 8:22
Walk 67.9 147 6.5 1:13:40 11:20
Still 0.1 - - 4 -
Pause 19.9 - - 21:34 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 7:00 49.07% More
800m 3:33 7:08 56.95% More
1km 4:25 7:07 59.60% More
Mile 7:18 7:18 61.27% More
5k 23:17 7:30 65.36% More
5 miles 50:17 10:03 49.37% More
10k 1:00:31 9:44 51.26% More

Predictions

Dist Time Per Mile WAVA
1M 7:01 7:01 63.67
5km 23:34 7:35 64.56
5M 39:10 7:50 63.37
10km 49:24 7:57 62.79
10M 1:22:06 8:13 62.51
Half 1:49:32 8:22 61.55
20M 2:52:06 8:36 62.08
Mara 3:49:38 8:46 62.04
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