Fri 11th Nov 2022 at 6:46am by Richard-M

Run > Hill Work

breezy

Follow User
0 👍

Time
1:13:54
Miles
9.46
Min/mi
7:49
Pacing
47%
WAVA
63.79
Stride(cm)
125
Cals
914
Cadence
165
BPM
144
%MHR
84.5
B/mi
1122
Asc(m)
289
Hillscore
26
Surface
Road

Notes & Comments

Run: Hill work... mild but breezy
Usual session: run to the hill, 1 long hill, 5 short steep sprint reps, 1 long hill rep, tempo return

Split Summary
===
1) 1km - 5:11(5:11/km) 145/155bpm [751b/km] 68cal 11.58/13.17kmph
2) 1km - 4:54(4:54/km) 138/146bpm [676b/km] 59cal 12.24/12.7kmph
3) 1km - 4:57(4:57/km) 132/142bpm [654b/km] 54cal 12.11/13.03kmph
4) 1km - 5:29(5:29/km) 142/149bpm [778b/km] 70cal 10.96/12.83kmph
5) 1km - 5:14(5:14/km) 142/156bpm [743b/km] 64cal 11.47/13.17kmph
6) 0.38km - 1:45(4:40/km) 137/143bpm [639b/km] 20cal 12.87/13.03kmph
7) 0.31km - 1:37(5:08/km) 147/162bpm [753b/km] 19cal 11.71/13.44kmph
8) 0.34km - 1:36(4:43/km) 131/159bpm [617b/km] 15cal 12.74/13.71kmph
9) 0.31km - 1:35(5:02/km) 147/163bpm [740b/km] 18cal 11.92/12.9kmph
10) 0.34km - 1:35(4:37/km) 133/162bpm [614b/km] 15cal 13/13.87kmph
11) 0.31km - 1:35(5:02/km) 147/164bpm [740b/km] 18cal 11.92/13kmph
12) 0.35km - 1:37(4:40/km) 134/162bpm [625b/km] 15cal 12.87/13.6kmph
13) 0.31km - 1:28(4:41/km) 150/166bpm [702b/km] 17cal 12.83/14.38kmph
14) 0.35km - 1:37(4:40/km) 137/164bpm [639b/km] 17cal 12.86/13.84kmph
15) 0.31km - 1:28(4:43/km) 149/167bpm [704b/km] 17cal 12.7/15.58kmph
16) 0.68km - 2:57(4:21/km) 138/166bpm [600b/km] 32cal 13.79/15.05kmph
17) 1km - 5:20(5:20/km) 153/163bpm [816b/km] 73cal 11.25/15.38kmph
18) 1km - 4:49(4:49/km) 150/164bpm [723b/km] 61cal 12.46/13.57kmph
19) 1km - 4:16(4:16/km) 148/151bpm [630b/km] 55cal 14.08/14.88kmph
20) 1km - 4:36(4:36/km) 152/155bpm [699b/km] 62cal 13.05/13.44kmph
21) 1km - 4:36(4:36/km) 154/157bpm [709b/km] 64cal 13.02/13.33kmph
22) 1km - 4:41(4:41/km) 157/160bpm [735b/km] 66cal 12.82/13.6kmph
23) 0.24km - 1:03(4:26/km) 159/160bpm [706b/km] 15cal 13.51/13.87kmph

5:11 4:54 4:57 5:29 5:14 1:45 1:37 1:36 1:35 1:35 1:35 1:37 1:28 1:37 1:28 2:57 5:20 4:49 4:16 4:36 4:36 4:41 1:03

Pin Map

0mi in 0

Pace

13%

33%

25%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:08	4:08	8:15	146 123-155	1205	160 116-166	9/7
1.00	8:07	3:59	7:59	141 133-147	1125	163 116-168	5/10
1.50	12:58	4:51 +55	9:42	133 113-141	1290	164 160-168	11/12
2.00	19:19	6:21 +2:22	12:43	131 96-142	1666	164 116-168	16/21
2.50	24:05	4:46 +9	9:32	143 129-149	1363	165 162-168	39/1
3.00	28:50	4:45 +31	9:30	142 117-155	1349	164 148-168	24/10
3.50	33:39	4:49 +55	9:38	139 112-160	1338	168 128-178	23/36
4.00	39:37	5:57 +2:01	11:55	138 106-163	1644	164 108-178	28/34
4.50	44:49	5:13 +1:22	10:25	138 107-164	1438	168 106-178	27/35
5.00	51:39	6:50 +3:04	13:41	140 108-166	1915	165 94-182	28/34
5.50	55:54	4:14 +41	8:28	143 127-167	1211	167 104-184	30/28
6.00	59:53	3:59	7:58	148 140-159	1180	165 160-168	22/30
6.50	1:04:07	4:15	8:29	158 152-163	1341	165 162-168	16/29
7.00	1:08:36	4:29 +52	8:58	145 124-154	1300	165 162-168	39/2
7.50	1:12:15	3:38 +5	7:16	147 144-152	1069	165 162-170	6/28
8.00	1:15:56	3:42	7:23	152 151-155	1122	166 164-168	2/38
8.50	1:19:41	3:45	7:30	153 151-156	1148	166 162-168	8/14
9.00	1:23:20	3:39	7:18	157 155-159	1147	166 164-168	12/10
9.46	1:26:51	3:31	7:34	157 154-159	1189	166 146-170	10/9

Heart

144/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 289m, Range 75m, Flat prediction 1:11:48

Elevation Graph

Biggest Climbs (m)	Min/mi
57 4.5%	8:59
54 4.4%	8:34
30 9.7%	7:30
30 9.6%	8:00
29 9.6%	8:03
28 9.6%	8:08
See your biggest climbs

Cadence

165 (184 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.8	166	9.4	1:12:35	8:25
Walk	8.0	112	0	7:30	3:07:37
Still	0.0	-	-	2	-
Pause	7.2	-	-	6:44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:24	52.52%	More
800m	3:17	6:37	59.97%	More
1km	4:15	6:50	60.45%	More
Mile	7:07	7:07	61.22%	More
5k	23:50	7:40	62.29%	More
5 miles	42:14	8:27	57.27%	More
10k	56:01	9:01	53.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:07	6:07	71.30
5km	21:31	6:56	68.99
5M	36:27	7:17	66.36
10km	46:23	7:28	65.15
10M	1:18:35	7:52	63.59
Half	1:46:00	8:05	61.91
20M	2:49:26	8:28	61.37
Mara	3:48:33	8:43	60.67

Bespoke Fields

Amend your bespoke fields

Fetch Miles

7:20	Egham to Staines

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry