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Tue 21st Jul 2020 at 6:00am by Rrunner

Run > Hill Work
  • Good
  • Time
    19:43
  • Miles
    2.41
  • Min/mi
    8:11
  • Pacing
    84.2%
  • WAVA
    53.01
  • Stride(cm)
    122
  • Cals
    243
  • Cadence
    162
  • BPM
    143
  • %MHR
    77.3
  • B/mi
    1170
  • Asc(m)
    112
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

What better way to celebrate a 100 day running streak than with a hill session?

Wasn't feeling it when I got up but got going and all was well. Pushed to 5k effort on the uphill with full recovery. This is why Garmin is showing a training effort of only 2.1 - the reps were so short I couldn't get my HR high enough and then I'm trotting back down.

Good session to work on power and VO2 max.

Active distance: 1.91k 7:57 average pace 4:11m/km.

Split Summary
===
1) 0.31km - 1:16(4:07/km) 141/168bpm 14cal 14.56/16.89kmph
2) 0.33km - 1:57(5:51/km) 146/165bpm 25cal 10.25/14.64kmph
3) 0.32km - 1:20(4:08/km) 141/147bpm 16cal 14.52/16.19kmph
4) 0.33km - 2:00(6:03/km) 142/152bpm 25cal 9.91/14.61kmph
5) 0.32km - 1:19(4:09/km) 143/148bpm 16cal 14.46/16.79kmph
6) 0.33km - 1:55(5:52/km) 145/150bpm 25cal 10.24/14.58kmph
7) 0.32km - 1:20(4:10/km) 142/147bpm 16cal 14.4/16.02kmph
8) 0.33km - 2:02(6:11/km) 142/147bpm 25cal 9.69/14.58kmph
9) 0.32km - 1:23(4:23/km) 141/145bpm 17cal 13.68/15.45kmph
10) 0.33km - 1:57(5:54/km) 142/146bpm 24cal 10.17/14.04kmph
11) 0.32km - 1:20(4:10/km) 143/147bpm 16cal 14.41/14.54kmph
12) 0.33km - 1:54(5:49/km) 147/153bpm 24cal 10.32/14.54kmph
1:16 1:57 1:20 2:00 1:19 1:55 1:20 2:02 1:23 1:57 1:20 1:54

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.
0.13 48 48 6:21 136 96-164 863 174 168-182 12/0
0.25 1:51 1:03 8:28 161 151-168 1363 166 144-174 5/4
0.38 2:59 1:08 9:05 142 130-151 1289 156 152-158 0/12
0.50 3:52 53 7:03 135 130-141 951 166 158-172 10/1
0.63 4:53 1:01 8:10 145 140-149 1183 154 118-168 8/1
0.75 6:02 1:09 9:12 144 137-152 1325 157 156-160 0/12
0.88 6:59 57 7:34 137 132-146 1037 164 156-172 7/4
1.00 7:51 52 6:53 144 142-147 991 169 166-172 11/0
1.13 9:05 1:15 +3 9:58 145 142-148 1444 158 156-170 0/10
1.25 10:07 1:01 8:11 143 138-150 1169 160 156-172 5/8
1.38 10:58 51 6:48 143 140-147 971 170 166-172 11/0
1.50 12:14 1:16 10:08 144 139-145 1460 157 120-170 1/8
1.63 13:18 1:04 8:34 139 136-144 1190 158 156-168 1/10
1.75 14:11 53 7:07 142 139-145 1011 166 164-170 13/0
1.88 15:16 1:04 8:35 143 140-145 1227 160 152-168 3/5
2.00 16:27 1:12 9:32 141 133-146 1345 155 150-158 0/13
2.13 17:18 51 6:47 143 135-147 970 166 156-170 11/0
2.25 18:19 1:01 8:09 146 142-152 1191 163 156-168 7/2
2.38 19:26 1:07 8:54 148 144-153 1317 157 156-158 0/12
2.41 19:45 19 9:33 146 145-146 1395 156 156-156 0/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 6.3% 8:19
    19 5.3% 7:22
    19 5.6% 8:16
    19 4.6% 7:48
    19 6.6% 8:38
    18 11.1% 6:21

  • Cadence Distribution

    162 avge / 182 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.6 162 2.4 19:29 8:09
    Walk 1.3 119 0 15 12:49
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:12 43.32% More
    800m 3:50 7:44 46.57% More
    1km 4:49 7:46 48.48% More
    Mile 7:51 7:51 51.14% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:40 7:40 52.31
    5km 25:54 8:20 52.64
    5M 43:09 8:38 51.31
    10km 54:30 8:46 50.66
    10M 1:30:49 9:05 50.18
    Half 2:01:22 9:16 49.26
    20M 3:11:08 9:33 49.56
    Mara 4:15:24 9:45 49.46

Photos


Bespoke Fields

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Volume (kg)
TE 2.1
RPE 7
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