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Tue 28th Feb 2023 at 6:10pm by Alun

Run > Hill Work
  • rain
  • breezy
  • v cold
  • Time
    52:59
  • Miles
    6.29
  • Min/mi
    8:25
  • WAVA
    59.80
  • Stride(cm)
    125
  • Cals
    709
  • Watts
    359
  • Cadence
    152
  • BPM
    140
  • %MHR
    80.3
  • B/mi
    1178
  • Asc(m)
    234
  • Hillscore
    23
  • Surface
    Road

Notes & Comments

Tempo and Hills

Warm up, tempo with Gareth Williams​ from the Lines to Whiffens Avenue, hill climb to the top, recovery to the gate, harder up to the #Wilkins Loop then 4 reps, recovery along to Chatham Hill with climbs up the two long paths from the flats and Institute Road before climbing up to Rock Avenue, back to the lines with Sean Rodwell​. Bloody cold and wet!
Longest run since Swanley Park on Remembrance Sunday. ❄️🌧️🌬️🏃🏻👍

Split Summary
===
1) 0.62m - 5:16(8:28/m) 124/136bpm [1051b/mi] 67cal 419/498W
2) 0.2m - 1:41(8:27/m) 131/137bpm [1108b/mi] 23cal 410/477W
3) 0.62m - 4:39(7:29/m) 125/153bpm [936b/mi] 59cal 385/502W
4) 0.62m - 4:17(6:53/m) 147/152bpm [1012b/mi] 63cal 387/548W
5) 0.62m - 5:29(8:49/m) 149/163bpm [1315b/mi] 81cal 419/651W
6) 0.62m - 5:17(8:30/m) 145/159bpm [1233b/mi] 73cal 318/614W
7) 0.62m - 5:18(8:32/m) 145/162bpm [1238b/mi] 72cal 338/729W
8) 0.62m - 5:55(9:31/m) 140/164bpm [1332b/mi] 73cal 306/659W
9) 0.62m - 5:54(9:29/m) 148/164bpm [1404b/mi] 80cal 322/685W
10) 0.62m - 5:04(8:10/m) 134/145bpm [1094b/mi] 61cal 313/547W
11) 0.5m - 4:10(8:18/m) 142/149bpm [1178b/mi] 57cal 330/501W
5:16 1:41 4:39 4:17 5:29 5:17 5:18 5:55 5:54 5:04 4:10

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.62 5:17 5:17 8:30 124 76-136 1053 153 38-158 419 0-498 42/0
0.82 14:55 9:38 +1 48:23 129 64-137 6242 152 104-156 404 3-477 12/12
1.44 19:32 4:37 7:26 125 71-153 930 159 144-170 387 186-502 10/8
2.06 23:49 4:17 6:53 147 142-152 1013 161 138-168 387 305-548 8/21
2.68 29:18 5:29 8:50 149 136-163 1315 152 0-172 419 25-651 58/15
3.31 34:35 5:17 8:30 145 126-159 1232 149 140-162 317 105-614 30/84
3.93 39:53 5:19 8:33 145 127-162 1239 150 124-172 339 160-729 38/53
4.55 45:48 5:54 9:30 141 117-164 1341 149 0-176 307 0-685 38/61
5.17 52:52 7:05 +1 11:23 148 107-164 1685 137 0-156 322 0-685 22/23
5.79 57:57 5:05 8:10 134 113-145 1095 153 98-162 313 131-547 0/46
6.29 1:02:06 4:09 +1 8:19 142 137-149 1181 151 128-166 330 210-501 2/14

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    54 4.2% 8:28
    42 10.6% 9:57
    21 12.6% 8:03
    18 4.0% 8:55
    17 11.6% 9:03
    17 11.3% 8:19

  • Cadence Distribution

    152 avge / 176 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 60.2 156 4.7 37:23 7:57
    Walk 39.2 142 1.6 24:21 15:17
    Still 0.6 - - 22 -

  • Power Distribution

    359W (729 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:24 53.98% More
    800m 3:13 6:29 63.30% More
    1km 4:02 6:30 66.44% More
    Mile 6:49 6:49 68.05% More
    5k 24:59 8:02 61.42% More
    5 miles 43:03 8:37 58.17% More
    10k 1:01:24 9:53 50.97% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 62.34
    5km 24:57 8:02 61.48
    5M 41:28 8:18 60.40
    10km 52:18 8:25 59.84
    10M 1:26:56 8:42 59.16
    Half 1:55:59 8:51 58.56
    20M 3:02:14 9:07 58.35
    Mara 4:03:08 9:17 58.50
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