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Fri 2nd Aug 2024 at 3:55pm by riggys99

Run > Hill Work
  • v warm
  • Time
    55:38
  • Miles
    5.40
  • Min/mi
    10:18
  • Pacing
    69.6%
  • WAVA
    47.95
  • Stride(cm)
    90
  • Cals
    523
  • Cadence
    173
  • BPM
    133
  • %MHR
    68.7
  • B/mi
    1367
  • Asc(m)
    129
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Easy run with hill sprints, drills, box jumps, hopping and strides. Planned to do 6 hill sprints but felt good at end of 6th so did an extra one. Did 7 sets of since I did 7 hill sprints. Started introducing plyometrics so added hopping in addition to box jumps I did last week.
Took 10 minutes or so for legs to get going after rest day yesterday but other wise legs felt good

Warm up

1) 2.98mi - 31:21(10:32/mi) 124/139bpm [1306b/mi] 281cal 5.7/7.78mph

7 x hill sprints and recovery

2) 0.07mi - 25(6:14/mi) 134/144bpm [835b/mi] 3cal 9.63/11.17mph
3) 0.09mi - 1:06(12:31/mi) 141/149bpm [1766b/mi] 12cal 4.79/10.02mph
4) 0.06mi - 24(6:12/mi) 128/131bpm [793b/mi] 3cal 9.68/10.18mph
5) 0.09mi - 1:07(11:57/mi) 138/146bpm [1649b/mi] 11cal 5.02/10.16mph
6) 0.06mi - 24(6:22/mi) 130/133bpm [827b/mi] 3cal 9.43/10.21mph
7) 0.1mi - 59(10:08/mi) 141/150bpm [1428b/mi] 10cal 5.92/10.08mph
8) 0.07mi - 23(5:54/mi) 141/149bpm [833b/mi] 4cal 10.16/11.12mph
9) 0.09mi - 1:04(11:56/mi) 146/156bpm [1741b/mi] 12cal 5.03/10.67mph
10) 0.06mi - 24(6:18/mi) 138/142bpm [870b/mi] 4cal 9.52/10.85mph
11) 0.1mi - 1:14(12:35/mi) 144/154bpm [1811b/mi] 14cal 4.77/10.18mph
12) 0.06mi - 23(6:08/mi) 130/131bpm [798b/mi] 3cal 9.77/10.56mph
13) 0.09mi - 1:11(12:51/mi) 139/149bpm [1787b/mi] 12cal 4.67/10.14mph
14) 0.06mi - 23(6:04/mi) 130/132bpm [788b/mi] 3cal 9.9/10.9mph
15) 0.18mi - 2:06(11:32/mi) 134/150bpm [1546b/mi] 19cal 5.2/10.23mph

Drills and plyometrics
16) 0.12mi - 1:54(15:46/mi) 141/148bpm [2222b/mi] 20cal 3.81/6.55mph
17) 0.07mi - 41(10:22/mi) 146/150bpm [1513b/mi] 7cal 5.79/5.85mph

7 x strides and recovery

18) 0.06mi - 21(5:42/mi) 142/148bpm [810b/mi] 3cal 10.52/10.87mph
19) 0.02mi - 15(13:52/mi) 151/153bpm [2095b/mi] 3cal 4.32/10.85mph
20) 0.06mi - 23(6:22/mi) 152/155bpm [968b/mi] 4cal 9.42/10.96mph
21) 0.02mi - 20(15:50/mi) 156/158bpm [2470b/mi] 4cal 3.79/10.33mph
22) 0.06mi - 20(5:54/mi) 156/157bpm [919b/mi] 4cal 10.18/11.06mph
23) 0.03mi - 24(15:16/mi) 158/160bpm [2412b/mi] 5cal 3.93/11.02mph
24) 0.06mi - 23(5:57/mi) 156/159bpm [927b/mi] 5cal 10.09/10.27mph
25) 0.02mi - 25(18:16/mi) 160/162bpm [2922b/mi] 5cal 3.29/10.27mph
26) 0.06mi - 20(5:50/mi) 157/158bpm [915b/mi] 4cal 10.29/11.61mph
27) 0.03mi - 20(12:33/mi) 162/164bpm [2033b/mi] 4cal 4.78/11.61mph
28) 0.06mi - 23(6:00/mi) 158/160bpm [948b/mi] 5cal 10/10.4mph
29) 0.03mi - 32(18:30/mi) 160/163bpm [2960b/mi] 7cal 3.24/10.42mph
30) 0.06mi - 20(5:18/mi) 150/156bpm [794b/mi] 4cal 11.33/11.81mph

Cool down
31) 0.48mi - 5:22(11:12/mi) 134/164bpm [1501b/mi] 45cal 5.36/11.81mph
31:21 25 1:06 24 1:07 24 59 23 1:04 24 1:14 23 1:11 23 2:06 1:54 41 21 15 23 20 20 24 23 25 20 20 23 32 20 5:22
Velociraptor
Well done! That session soi
Velociraptor
... sounds like it should have a Crossfit name like Ethel or Daphne.
Bowman 🇸🇪
That’s some mixing :) nice!
riggys99
Thanks all
Sombrero
Great work 👏
riggys99
Thanks

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.
0.03 20 20 10:30 85 75-96 892 152 92-168 0/0
0.06 37 17 9:16 102 97-106 945 167 166-168 0/0
0.09 54 18 9:24 110 108-112 1034 169 166-174 0/0
0.12 1:13 18 9:50 116 114-118 1140 169 168-170 1/0
0.16 1:31 18 9:38 116 115-118 1118 169 166-170 0/0
0.19 1:48 18 9:35 115 115-116 1102 169 168-170 0/0
0.22 2:06 18 9:39 116 116-116 1120 168 168-168 0/1
0.25 2:25 18 9:55 117 116-117 1160 169 166-170 0/1
0.28 2:42 17 9:11 116 115-117 1065 168 168-168 0/2
0.31 3:00 18 9:32 118 117-120 1126 168 168-168 0/5
0.34 3:17 17 9:16 116 116-116 1075 169 168-170 0/1
0.37 3:36 18 9:54 118 117-118 1168 170 168-172 0/2
0.40 3:55 19 10:17 120 119-121 1233 168 168-168 0/3
0.43 4:13 18 9:34 122 121-124 1167 167 166-168 0/5
0.47 4:30 17 9:12 122 120-124 1123 167 166-168 1/0
0.50 4:47 17 9:18 118 117-119 1096 169 168-170 1/0
0.53 5:05 18 9:36 116 115-116 1114 170 170-170 1/1
0.56 5:23 18 9:48 119 116-122 1166 169 168-170 2/0
0.59 5:42 18 9:54 122 122-122 1208 170 168-172 1/0
0.62 6:00 18 9:38 125 123-126 1204 171 170-172 1/0
0.65 6:18 18 9:43 125 125-125 1215 169 168-170 1/0
0.68 6:36 19 10:01 126 125-127 1262 168 168-168 0/0
0.71 6:55 19 9:56 126 125-127 1252 169 168-170 1/1
0.75 7:15 20 10:29 125 124-126 1310 167 166-168 0/1
0.78 7:36 21 11:17 122 119-123 1377 167 166-168 1/0
0.81 7:59 23 12:35 124 121-125 1560 166 162-168 0/1
0.84 8:19 20 10:55 124 123-124 1355 167 166-168 2/0
0.87 8:38 19 10:01 123 122-123 1231 168 168-168 1/1
0.90 8:57 19 10:03 123 123-123 1236 170 170-170 0/2
0.93 9:17 20 10:37 123 123-123 1306 167 166-170 0/2
0.96 9:35 19 10:00 125 124-127 1250 169 166-172 1/0
0.99 9:54 19 10:10 130 127-131 1321 167 166-168 3/0
1.03 10:13 19 10:01 131 131-132 1312 169 168-170 0/0
1.06 10:31 19 9:56 130 130-130 1292 167 166-168 0/1
1.09 10:49 18 9:45 131 130-131 1277 168 166-168 2/0
1.12 11:07 18 9:36 130 130-130 1248 170 166-172 0/1
1.15 11:26 19 10:15 134 131-136 1374 166 166-166 1/2
1.18 11:46 19 10:19 136 136-136 1403 168 168-168 0/1
1.21 12:06 20 10:46 134 132-136 1442 165 164-166 0/2
1.24 12:25 19 10:19 131 130-132 1351 165 164-166 1/0
1.27 12:44 19 10:23 129 128-130 1341 167 166-170 1/0
1.30 13:03 19 10:08 129 128-129 1308 168 166-170 0/0
1.34 13:22 19 10:05 129 128-129 1300 168 166-170 0/0
1.37 13:41 19 10:01 130 129-130 1303 168 166-170 1/0
1.40 14:01 20 10:59 130 130-130 1428 166 166-166 0/1
1.43 15:03 1:02 33:16 117 104-130 3892 136 106-166 0/1
1.46 15:24 20 11:00 112 107-114 1231 171 170-172 1/0
1.49 15:52 29 +11 15:23 110 106-114 1693 168 168-168 2/0
1.52 16:12 20 10:32 117 114-120 1232 168 166-170 0/1
1.55 16:42 30 16:15 117 115-118 1901 148 118-170 0/0
1.58 16:59 16 8:44 123 121-124 1074 169 168-170 2/0
1.62 17:16 17 9:10 125 125-125 1146 171 168-172 0/3
1.65 17:34 18 9:35 124 124-124 1188 168 166-170 0/2
1.68 17:52 19 10:08 124 123-124 1257 169 168-170 0/0
1.71 18:12 19 10:22 125 124-126 1295 167 166-168 0/0
1.74 18:31 19 10:18 126 126-126 1297 168 166-170 0/0
1.77 18:50 19 10:26 125 124-125 1304 167 166-168 1/0
1.80 19:10 19 10:24 125 124-125 1300 167 166-170 0/0
1.83 19:28 18 9:31 124 124-125 1181 169 168-170 1/0
1.86 19:45 17 9:09 123 122-123 1125 169 168-172 4/0
1.90 20:01 17 8:58 123 122-124 1103 173 172-174 5/0
1.93 20:19 18 9:33 116 113-121 1107 169 168-170 1/0
1.96 20:37 18 9:41 123 118-126 1191 168 168-168 0/1
1.99 20:58 21 11:07 125 124-127 1389 167 166-170 0/1
2.02 21:31 33 17:33 124 123-125 2176 164 162-168 4/0
2.05 22:08 37 19:54 130 125-135 2587 160 158-164 1/0
2.08 22:35 27 14:44 138 136-139 2033 165 160-168 0/1
2.11 23:00 25 13:14 136 133-138 1799 167 166-168 1/1
2.14 23:24 24 12:58 130 128-131 1685 168 168-168 2/0
2.17 23:45 21 11:31 129 128-130 1485 168 166-170 1/0
2.21 24:06 20 10:48 130 130-130 1404 170 168-172 0/1
2.24 24:27 22 11:39 130 130-131 1516 166 164-168 0/3
2.27 24:48 20 10:52 128 123-131 1391 167 166-168 0/1
2.30 25:07 19 10:16 126 119-133 1295 168 168-168 1/0
2.33 25:24 17 9:09 133 131-134 1217 170 170-170 0/2
2.36 25:41 17 9:23 131 130-131 1229 171 170-172 1/0
2.39 25:58 17 9:15 128 128-129 1185 170 170-170 0/0
2.42 26:16 18 9:31 128 128-128 1218 171 170-172 0/3
2.45 26:34 18 9:25 130 130-131 1225 171 170-172 2/0
2.49 26:52 18 9:38 132 131-133 1272 171 170-172 1/0
2.52 27:09 18 9:27 133 132-133 1258 170 170-170 2/0
2.55 27:27 17 9:13 133 132-133 1225 171 170-172 0/2
2.58 27:43 17 9:01 131 131-132 1182 171 170-172 0/5
2.61 28:02 19 10:04 131 130-131 1318 169 166-170 0/5
2.64 28:20 18 9:32 129 128-130 1230 172 172-172 0/3
2.67 28:38 18 9:32 130 128-131 1240 172 170-172 0/3
2.70 28:56 18 9:46 132 131-133 1289 171 170-172 0/1
2.73 29:15 19 10:07 133 133-133 1345 170 170-170 1/0
2.77 29:32 18 9:27 133 132-133 1257 167 166-168 1/1
2.80 29:49 16 8:47 130 129-131 1143 170 168-170 0/0
2.83 30:04 16 8:26 127 126-128 1071 171 170-172 1/0
2.86 30:20 16 8:29 125 124-125 1061 170 170-170 1/0
2.89 30:37 17 8:54 123 122-123 1095 172 172-172 0/1
2.92 30:54 18 9:24 117 112-122 1100 170 170-170 0/3
2.95 31:12 18 9:28 123 119-127 1164 173 166-188 0/0
2.98 31:32 20 10:31 130 127-132 1366 175 160-208 1/0
3.01 31:46 14 7:28 132 130-135 985 211 208-212 2/0
3.04 31:58 12 6:33 142 138-145 930 207 204-210 1/0
3.08 32:25 27 14:41 146 143-148 2144 161 112-204 1/0
3.11 32:46 21 11:24 138 133-142 1574 167 166-168 0/2
3.14 33:04 18 9:26 127 126-130 1197 172 166-206 1/0
3.17 33:17 13 6:57 127 127-128 884 208 206-210 0/0
3.20 33:29 12 6:18 131 130-133 824 205 204-208 3/0
3.23 33:56 27 14:42 140 135-146 2059 123 92-166 0/1
3.26 34:16 20 10:40 139 135-143 1483 168 166-168 0/1
3.29 34:35 19 10:02 131 128-134 1315 174 164-198 0/2
3.32 34:47 12 6:37 130 128-132 859 207 204-208 1/0
3.36 34:59 12 6:23 132 131-133 844 204 202-204 1/0
3.39 35:19 20 10:48 136 134-139 1468 173 162-202 2/0
3.42 35:38 19 10:00 147 142-150 1470 167 166-168 0/1
3.45 35:57 20 10:29 139 137-143 1458 166 164-168 0/2
3.48 36:08 11 6:01 137 136-138 824 193 164-208 0/1
3.51 36:19 11 5:54 146 142-150 861 207 204-210 1/0
3.54 36:45 26 13:51 151 141-156 2090 156 106-204 1/0
3.57 37:05 20 10:28 145 143-146 1518 166 162-170 1/0
3.60 37:24 19 10:20 138 135-141 1425 166 166-166 1/1
3.64 37:36 12 6:37 138 136-140 914 206 202-208 0/2
3.67 37:48 11 6:08 140 139-141 860 205 202-208 0/1
3.70 38:19 31 16:27 150 144-154 2468 163 104-202 0/0
3.73 38:39 21 11:02 141 136-145 1556 166 166-166 1/0
3.76 38:59 20 10:49 133 132-135 1438 166 166-166 3/0
3.79 39:12 13 6:50 131 131-131 894 193 164-214 0/4
3.82 39:23 11 6:01 130 128-131 782 211 208-214 0/0
3.85 39:53 30 15:59 136 129-149 2173 144 104-208 0/0
3.88 40:13 20 10:35 145 143-147 1534 167 164-168 1/0
3.91 40:32 20 10:37 136 133-140 1444 168 166-168 2/0
3.95 40:46 13 7:12 131 130-132 944 193 164-212 2/0
3.98 40:57 11 5:53 129 127-130 758 211 210-212 0/1
4.01 41:17 20 11:00 124 121-126 1363 176 134-210 0/0
4.04 41:36 19 10:03 140 128-148 1406 167 166-168 0/1
4.07 41:55 19 9:58 144 141-147 1435 167 166-168 1/3
4.10 42:14 19 10:08 136 134-139 1378 167 166-168 2/0
4.13 42:40 27 14:26 132 131-133 1906 163 158-168 2/0
4.16 43:04 23 12:34 133 132-134 1671 163 162-164 0/0
4.19 43:27 23 12:12 134 134-135 1635 172 164-176 1/0
4.23 43:49 23 12:14 139 137-142 1701 189 144-248 1/0
4.26 44:12 23 12:06 143 142-146 1730 170 164-180 0/2
4.29 44:59 47 25:07 146 144-149 3668 165 164-168 0/1
4.32 45:20 21 11:31 147 146-149 1692 167 166-168 0/1
4.35 45:39 19 10:02 142 141-143 1424 168 166-170 2/0
4.38 45:51 12 6:17 141 140-141 885 192 172-204 0/1
4.41 46:01 11 5:40 146 144-149 828 204 204-204 0/2
4.44 46:19 18 9:39 151 150-153 1456 186 106-204 0/1
4.47 46:32 13 6:57 152 152-153 1056 210 208-210 1/0
4.50 46:47 15 7:49 155 154-158 1211 206 204-208 0/0
4.54 47:06 19 10:05 156 154-157 1574 158 96-202 1/0
4.57 47:18 13 6:56 158 157-158 1096 209 208-210 2/0
4.60 47:44 26 13:42 158 156-159 2164 151 96-212 0/3
4.63 47:56 12 6:27 155 155-156 1001 209 208-212 0/1
4.66 48:07 11 6:02 157 155-159 946 209 208-210 2/0
4.69 48:34 27 14:23 159 157-161 2288 208 206-210 1/0
4.72 48:46 12 6:10 157 156-157 969 211 210-212 0/1
4.75 48:56 11 5:41 159 158-160 903 214 214-214 2/0
4.78 49:18 21 11:27 161 158-163 1844 211 200-214 0/1
4.82 49:29 12 6:24 158 158-159 1012 210 210-210 0/2
4.85 49:46 16 8:49 161 160-163 1421 206 204-210 1/0
4.88 50:09 23 12:36 153 147-162 1927 154 98-210 1/0
4.91 50:22 13 6:44 153 150-156 1029 212 210-214 0/1
4.94 52:04 1:42 +1:26 54:47 157 131-164 8600 199 154-210 0/1
4.97 52:23 19 9:56 130 128-131 1292 171 170-172 1/0
5.00 52:41 18 9:55 128 127-130 1269 171 170-174 0/0
5.03 53:00 19 10:10 131 131-131 1332 172 172-172 0/0
5.06 53:20 20 10:32 131 131-132 1381 170 168-174 0/3
5.10 53:40 20 10:53 130 130-131 1415 169 168-170 0/2
5.13 54:00 20 10:33 131 130-131 1382 170 168-172 0/1
5.16 54:20 20 10:51 130 130-130 1410 173 170-176 1/0
5.19 54:43 23 12:19 131 130-132 1614 171 168-174 0/3
5.22 55:10 27 14:21 133 132-134 1909 166 166-166 0/0
5.25 55:36 26 13:59 134 134-135 1874 166 166-166 7/0
5.28 55:56 20 10:40 136 135-137 1452 167 166-168 3/0
5.31 56:14 19 9:58 137 137-137 1365 171 168-172 2/1
5.34 56:33 19 10:22 137 136-137 1419 172 170-174 0/5
5.37 56:55 21 11:29 136 136-136 1562 167 166-168 1/1
5.40 57:16 21 12:23 137 136-138 1697 167 166-168 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 164 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 10.5% 16:30
    14 7.6% 12:58

  • Cadence Distribution

    173 avge / 248 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.7 175 5.3 53:32 10:22
    Walk 3.1 104 0.1 1:50 23:19
    Still 0.5 - - 17 -
    Pause 2.7 - - 1:37 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:42 44.33% More
    800m 4:04 8:11 49.28% More
    1km 5:17 8:30 49.97% More
    Mile 9:12 9:12 49.45% More
    5k 31:08 10:01 48.47% More
    5 miles 52:39 10:32 46.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:19 9:19 48.80
    5km 30:58 9:58 48.72
    5M 51:17 10:15 48.01
    10km 1:04:33 10:23 47.63
    10M 1:46:52 10:41 47.27
    Half 2:22:15 10:52 46.87
    20M 3:42:43 11:08 46.85
    Mara 4:56:28 11:19 47.07
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