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Tue 23rd Apr 2024 at 1:26pm by Rosehip
Run > Hill Work
Not goodshowers
breezy
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Time
1:18:03
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Miles 5.64
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Min/mi 13:50
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Pacing
68.5%
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WAVA
43.44
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Stride(cm)
76
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Cals
640
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Watts
213
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Cadence
152
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BPM
135
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%MHR
75
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B/mi 1867
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Asc(m)
158
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Hillscore
11
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Surface
Trail
Notes & Comments
10 comments
logged as hill work as that was roughly the intention.
Had the thought that when Tuesday's runs have 60 or 90 mins on plan then spending that time looping around the RSPB would be a good idea
tried to press lap appropriately so I could compare and see any future improvement
hahaha - right knee and left achilles are now telling me not to think about doing this again
Best time for the east ascent fetch mile since 2021 I'll take that
Garmin says 3.3 base - stupid thing, it was harder than that! load 101
easy loop on the heath to warm up
1) 1mi - 13:40(13:40/mi) 118/132bpm [1612b/mi] 106cal 204/268W
Down the centre and across to the east
2) 1mi - 12:59(12:59/mi) 132/144bpm [1715b/mi] 107cal 204/306W
up the east side sandy slope - got as far as the bench before giving up and walking
3) 0.08mi - 1:08(14:00/mi) 143/159bpm [2002b/mi] 11cal 284/381W
across top and down west side
4) 0.92mi - 12:21(13:25/mi) 140/159bpm [1879b/mi] 106cal 205/348W
attempt to run up the west side
5) 0.04mi - 34(12:30/mi) 138/150bpm [1725b/mi] 5cal 410/462W
and walk up the rest, stand around panting at the top
6) 0.05mi - 1:06(22:02/mi) 146/159bpm [3218b/mi] 11cal 170/452W
down and around
7) 0.17mi - 2:14(12:52/mi) 134/145bpm [1723b/mi] 18cal 188/284W
wanted to run all the way back up last bit of Buzzard - but it wasn't happening
8) 0.07mi - 1:01(13:45/mi) 141/150bpm [1939b/mi] 9cal 274/303W
up rest, across and down east side runwalking random
9) 1mi - 14:07(14:07/mi) 139/152bpm [1962b/mi] 114cal 191/284W
10) 0.67mi - 9:21(13:57/mi) 137/144bpm [1912b/mi] 71cal 191/276W
60s 'run' up through the wooded bit, 30s walk down - until got to bluebells then random rw back to car.
11) 0.63mi - 9:28(15:05/mi) 146/157bpm [2203b/mi] 82cal 222/345W
Had the thought that when Tuesday's runs have 60 or 90 mins on plan then spending that time looping around the RSPB would be a good idea
tried to press lap appropriately so I could compare and see any future improvement
hahaha - right knee and left achilles are now telling me not to think about doing this again
Best time for the east ascent
fetch mile since 2021 I'll take that Garmin says 3.3 base - stupid thing, it was harder than that! load 101
easy loop on the heath to warm up
1) 1mi - 13:40(13:40/mi) 118/132bpm [1612b/mi] 106cal 204/268W
Down the centre and across to the east
2) 1mi - 12:59(12:59/mi) 132/144bpm [1715b/mi] 107cal 204/306W
up the east side sandy slope - got as far as the bench before giving up and walking
3) 0.08mi - 1:08(14:00/mi) 143/159bpm [2002b/mi] 11cal 284/381W
across top and down west side
4) 0.92mi - 12:21(13:25/mi) 140/159bpm [1879b/mi] 106cal 205/348W
attempt to run up the west side
5) 0.04mi - 34(12:30/mi) 138/150bpm [1725b/mi] 5cal 410/462W
and walk up the rest, stand around panting at the top
6) 0.05mi - 1:06(22:02/mi) 146/159bpm [3218b/mi] 11cal 170/452W
down and around
7) 0.17mi - 2:14(12:52/mi) 134/145bpm [1723b/mi] 18cal 188/284W
wanted to run all the way back up last bit of Buzzard - but it wasn't happening
8) 0.07mi - 1:01(13:45/mi) 141/150bpm [1939b/mi] 9cal 274/303W
up rest, across and down east side runwalking random
9) 1mi - 14:07(14:07/mi) 139/152bpm [1962b/mi] 114cal 191/284W
10) 0.67mi - 9:21(13:57/mi) 137/144bpm [1912b/mi] 71cal 191/276W
60s 'run' up through the wooded bit, 30s walk down - until got to bluebells then random rw back to car.
11) 0.63mi - 9:28(15:05/mi) 146/157bpm [2203b/mi] 82cal 222/345W
13:40 12:59 1:08 12:21 34 1:06 2:14 1:01 14:07 9:21 4 9:28
Pace
| 43% | 28% | 25% | 4% |
Splits
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Well done
Well done
hope the knee and achilles behave x
thanks ladies
Well done 👏
thanks, Jaks
Seems you had fun 🤩
it was 'fun', thanks
Well done, it sounds like progress is being made.
thanks FF