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Fri 17th Mar 2023 at 9:31am by Abi G

Run > Hill Work
  • Time
    36:00
  • Miles
    4.12
  • Min/mi
    8:44
  • Pacing
    78%
  • WAVA
    56.68
  • Stride(cm)
    104
  • Cals
    465
  • Cadence
    177
  • BPM
    142
  • %MHR
    76.6
  • B/mi
    1238
  • Asc(m)
    60
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Garmin Hill Session

From Tesco whilst car was getting new 🛞

Usual 5min warm up
Cadence drills and gliders

4 X
15s uphill effort
1min recovery
15s downhill effort

Warm down

Split Summary
===
1) 0.58mi - 5:00(8:34/mi) 118/136bpm [1011b/mi] 59cal
2) 0.01mi - 6(9:24/mi) 137/137bpm [1288b/mi] 2cal
3) 0.06mi - 30(7:55/mi) 132/135bpm [1045b/mi] 6cal
4) 0.05mi - 30(9:33/mi) 132/134bpm [1260b/mi] 6cal
5) 0.07mi - 30(7:32/mi) 121/126bpm [912b/mi] 6cal
6) 0.05mi - 30(9:27/mi) 126/130bpm [1191b/mi] 6cal
7) 0.05mi - 30(9:09/mi) 122/129bpm [1117b/mi] 6cal
8) 0.05mi - 30(9:24/mi) 137/140bpm [1288b/mi] 7cal
9) 0.06mi - 30(8:06/mi) 136/143bpm [1102b/mi] 6cal
10) 0.05mi - 30(9:27/mi) 144/148bpm [1360b/mi] 6cal
11) 0.02mi - 9(9:06/mi) 135/137bpm [1228b/mi] 2cal
12) 0.06mi - 30(8:06/mi) 138/144bpm [1117b/mi] 7cal
13) 0.06mi - 30(8:23/mi) 144/148bpm [1208b/mi] 7cal
14) 0.06mi - 30(8:14/mi) 142/145bpm [1170b/mi] 6cal
15) 0.06mi - 30(7:59/mi) 146/150bpm [1165b/mi] 7cal
16) 0.27mi - 2:27(9:06/mi) 138/150bpm [1257b/mi] 31cal
17) 0.04mi - 15(6:31/mi) 135/136bpm [880b/mi] 3cal
18) 0.09mi - 1:00(11:26/mi) 147/155bpm [1682b/mi] 13cal
19) 0.05mi - 15(5:31/mi) 141/147bpm [777b/mi] 3cal
20) 0.06mi - 35(9:58/mi) 152/159bpm [1514b/mi] 8cal
21) 0.04mi - 15(6:44/mi) 144/146bpm [970b/mi] 3cal
22) 0.08mi - 1:00(12:40/mi) 150/157bpm [1899b/mi] 13cal
23) 0.05mi - 15(5:28/mi) 137/144bpm [749b/mi] 3cal
24) 0.06mi - 43(12:37/mi) 148/156bpm [1868b/mi] 9cal
25) 0.04mi - 15(6:36/mi) 126/133bpm [832b/mi] 2cal
26) 0.08mi - 1:00(12:34/mi) 143/157bpm [1797b/mi] 12cal
27) 0.04mi - 15(5:39/mi) 142/144bpm [802b/mi] 3cal
28) 0.07mi - 46(11:39/mi) 151/155bpm [1760b/mi] 10cal
29) 0.04mi - 15(6:09/mi) 147/150bpm [904b/mi] 3cal
30) 0.08mi - 1:00(12:23/mi) 155/161bpm [1919b/mi] 13cal
31) 0.05mi - 15(5:23/mi) 152/155bpm [818b/mi] 4cal
32) 0.58mi - 5:00(8:36/mi) 149/164bpm [1280b/mi] 66cal
33) 1mi - 8:19(8:19/mi) 154/162bpm [1282b/mi] 115cal
34) 0.11mi - 54(8:13/mi) 156/157bpm [1281b/mi] 12cal
5:00 6 30 30 30 30 30 30 30 30 9 30 30 30 30 2:27 15 1:00 15 35 15 1:00 15 43 15 1:00 15 46 15 1:00 15 5:00 8:19 54

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.58 5:11 5:11 +2 8:52 114 70-137 1011 171 0-190 15/7
0.60 5:30 19 +1 28:31 136 133-137 3879 105 0-188 1/0
0.66 5:59 29 7:42 131 130-133 1009 190 186-192 1/1
0.71 6:29 30 9:34 131 126-134 1253 178 168-190 0/3
0.78 7:00 30 7:37 122 118-126 929 185 172-194 0/6
0.83 7:30 30 9:27 127 121-130 1200 177 172-186 0/3
0.88 7:59 30 9:01 123 119-130 1109 188 172-196 3/2
0.94 8:30 30 9:31 137 130-140 1305 180 172-196 0/2
1.00 8:59 30 8:02 137 131-143 1101 190 180-194 3/0
1.05 9:36 37 +1 11:42 144 137-148 1686 177 122-190 0/0
1.07 9:46 9 9:30 136 134-137 1293 182 182-182 0/0
1.13 10:16 30 8:09 138 133-143 1126 185 176-202 1/1
1.19 10:55 40 +1 11:04 144 142-148 1594 149 0-200 1/1
1.25 11:24 29 7:50 143 141-145 1119 151 0-200 1/1
1.31 11:54 30 7:58 145 143-150 1154 148 0-202 0/0
1.58 14:50 2:56 +2 10:54 137 125-150 1494 163 0-186 5/9
1.62 15:05 15 6:29 135 134-137 876 146 0-210 3/0
1.71 16:05 1:00 11:28 145 137-154 1662 162 0-208 5/0
1.75 16:20 15 5:28 143 137-148 782 196 172-204 0/2
1.81 16:56 36 10:10 150 145-159 1525 133 0-194 0/5
1.85 17:10 14 6:24 144 143-147 922 185 114-210 3/0
1.93 18:10 1:00 12:40 147 136-157 1863 140 0-206 4/0
1.97 18:25 15 5:25 139 134-146 754 196 182-200 0/3
2.03 19:10 44 12:55 146 129-156 1885 147 118-198 1/6
2.07 19:23 14 6:08 124 122-129 760 159 0-210 2/1
2.15 20:24 1:00 12:36 142 122-157 1789 140 0-208 6/1
2.19 20:38 15 5:32 142 141-145 785 190 170-198 0/2
2.26 21:25 47 11:50 150 145-155 1774 145 124-194 1/4
2.30 21:39 14 5:51 147 145-150 860 185 124-216 4/0
2.38 22:39 1:00 12:23 155 149-161 1919 131 0-214 5/1
2.43 22:54 15 5:20 152 151-155 810 196 174-204 0/2
3.01 29:21 6:27 +4 11:05 149 138-164 1651 172 0-200 18/16
4.01 38:27 9:06 +5 9:06 154 142-162 1400 173 0-194 16/23
4.12 39:21 54 +1 8:19 156 155-157 1298 168 0-186 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    10 3.9% 12:02

  • Cadence Distribution

    177 avge / 216 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.7 185 3.9 32:07 9:00
    Walk 11.1 124 0.3 4:40 17:31
    Pause 6.1 - - 2:34 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:41 48.24% More
    800m 4:20 8:43 46.85% More
    1km 5:31 8:52 47.86% More
    Mile 8:58 8:58 49.85% More
    5k 30:02 9:40 50.98% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:02 8:02 55.66
    5km 26:41 8:35 57.38
    5M 44:12 8:50 56.26
    10km 55:39 8:57 55.71
    10M 1:32:09 9:13 55.37
    Half 2:02:42 9:22 54.98
    20M 3:12:08 9:36 54.62
    Mara 4:15:48 9:46 54.08
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