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Sun 13th Oct 2024 at 10:40am by Goofee

Run > Hill Work
  • cold
  • Time
    2:48:17
  • Miles
    16.07
  • Min/mi
    10:28
  • Pacing
    88.5%
  • WAVA
    53.10
  • Stride(cm)
    92
  • Cals
    1916
  • Watts
    303
  • Cadence
    167
  • BPM
    128
  • %MHR
    75.3
  • B/mi
    1340
  • Asc(m)
    638
  • Hillscore
    64
  • Surface
    Road

Notes & Comments

Pincents Lane repeats. I love this session. Experiment with gels #2: Gu gel after first ascent and then after every other ascent, six gels in all - felt very good. Definitely stronger at the end of this session than I would usually feel.

1) 1km - 6:46(6:46/km) 111/118bpm [751b/km] 74cal 283/332W
2) 1km - 6:06(6:06/km) 113/121bpm [690b/km] 66cal 267/307W
3) 1km - 6:39(6:39/km) 129/139bpm [857b/km] 83cal 348/408W
4) 1km - 6:11(6:11/km) 121/138bpm [748b/km] 69cal 257/339W
5) 1km - 6:53(6:53/km) 134/142bpm [922b/km] 87cal 328/389W
6) 1km - 6:06(6:06/km) 123/133bpm [750b/km] 67cal 286/354W
7) 1km - 6:59(6:59/km) 130/141bpm [909b/km] 79cal 301/399W
8) 1km - 6:37(6:37/km) 125/141bpm [827b/km] 73cal 309/406W
9) 1km - 6:16(6:16/km) 130/142bpm [815b/km] 72cal 294/415W
10) 1km - 6:46(6:46/km) 135/143bpm [914b/km] 84cal 341/395W
11) 1km - 6:11(6:11/km) 125/141bpm [774b/km] 65cal 264/350W
12) 1km - 6:59(6:59/km) 134/141bpm [935b/km] 84cal 325/388W
13) 1km - 5:59(5:59/km) 126/136bpm [754b/km] 65cal 293/363W
14) 1km - 6:44(6:44/km) 132/141bpm [890b/km] 77cal 303/397W
15) 1km - 6:32(6:32/km) 129/138bpm [842b/km] 77cal 318/384W
16) 1km - 6:19(6:19/km) 128/141bpm [808b/km] 70cal 285/384W
17) 1km - 7:16(7:16/km) 129/141bpm [938b/km] 79cal 319/386W
18) 1km - 6:12(6:12/km) 122/137bpm [756b/km] 65cal 262/351W
19) 1km - 7:07(7:07/km) 132/139bpm [940b/km] 80cal 321/380W
20) 1km - 6:05(6:05/km) 125/134bpm [761b/km] 71cal 293/357W
21) 1km - 7:01(7:01/km) 130/141bpm [912b/km] 75cal 293/376W
22) 1km - 6:52(6:52/km) 127/136bpm [873b/km] 76cal 303/372W
23) 1km - 5:54(5:54/km) 133/142bpm [785b/km] 66cal 301/378W
24) 1km - 6:53(6:53/km) 136/142bpm [936b/km] 82cal 341/381W
25) 1km - 6:00(6:00/km) 133/141bpm [797b/km] 71cal 308/357W
26) 0.86km - 4:53(5:42/km) 131/135bpm [747b/km] 59cal 298/337W
6:46 6:06 6:39 6:11 6:53 6:06 6:59 6:37 6:16 6:46 6:11 6:59 5:59 6:44 6:32 6:19 7:16 6:12 7:07 6:05 7:01 6:52 5:54 6:53 6:00 4:53
Velociraptor
Interesting session! Well done :)
Goofee
Thank you 😊

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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.
0.50 5:28 5:28 10:55 110 80-118 1201 163 154-168 282 219-332 10/2
1.00 10:32 5:04 10:08 116 106-121 1176 167 162-172 282 208-329 7/8
1.50 15:22 4:50 9:41 115 105-134 1113 169 164-176 289 212-395 1/36
2.00 20:54 5:32 11:05 134 123-139 1485 170 164-176 341 236-408 43/1
2.50 25:50 4:55 9:51 118 113-127 1162 168 160-176 256 201-362 0/45
3.00 31:28 5:39 11:17 136 127-142 1536 172 152-176 343 278-389 46/0
3.50 36:12 4:44 9:27 122 116-136 1153 166 160-170 259 204-301 0/43
4.00 41:54 5:42 11:24 132 119-141 1504 169 154-176 346 260-399 35/2
4.50 47:10 5:16 10:32 122 113-140 1286 163 152-174 251 195-380 7/37
5.00 52:38 5:28 10:56 128 114-141 1399 169 154-174 327 251-415 24/9
5.50 57:40 5:02 10:04 130 117-142 1309 167 156-174 289 213-411 21/31
6.00 1:02:48 5:08 10:15 130 121-140 1333 168 160-174 326 268-395 15/15
6.50 1:08:13 5:25 10:50 134 120-143 1451 166 152-176 293 200-389 30/21
7.00 1:13:19 5:07 10:14 126 119-134 1289 167 160-174 300 246-350 9/23
7.50 1:18:52 5:33 11:06 134 120-141 1488 166 156-170 316 216-388 35/12
8.00 1:23:38 4:46 9:32 125 118-135 1191 168 160-174 293 227-363 2/31
8.50 1:29:19 5:41 11:21 136 125-141 1544 165 148-172 331 229-397 43/0
9.00 1:34:05 4:46 9:31 123 119-131 1171 167 158-172 268 206-359 0/46
9.50 1:39:53 5:48 11:37 135 129-141 1567 166 160-172 339 273-384 46/0
10.00 1:44:35 4:42 9:25 122 116-131 1148 165 162-168 259 210-306 0/43
10.50 1:50:38 6:03 12:05 129 119-141 1559 163 158-170 322 273-386 36/1
11.00 1:55:39 5:01 10:02 125 115-139 1254 164 152-170 259 199-366 6/38
11.50 2:01:13 5:34 11:08 128 117-135 1424 166 160-172 321 275-374 26/8
12.00 2:06:23 5:10 10:20 128 117-139 1324 166 154-174 286 211-380 17/32
12.50 2:11:34 5:11 10:22 128 122-135 1326 169 160-174 316 281-367 17/13
13.00 2:17:16 5:42 11:24 130 118-141 1482 163 156-170 290 197-376 26/23
13.50 2:22:30 5:14 10:28 124 116-134 1297 166 158-172 284 241-334 10/21
14.00 2:28:08 5:39 11:18 135 125-142 1525 166 156-176 320 213-378 34/12
14.50 2:32:37 4:28 8:57 130 126-135 1162 172 158-178 305 219-361 5/30
15.00 2:38:18 5:41 11:22 137 132-142 1558 166 160-176 340 279-381 40/0
15.50 2:43:07 4:49 9:38 132 129-135 1271 170 164-174 309 283-339 5/4
16.00 2:47:42 4:35 9:10 131 127-135 1201 170 162-176 296 256-334 1/16
16.07 2:48:17 35 8:48 132 130-134 1162 167 162-174 317 285-337 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    128 avge / 143 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    50 3.0% 10:32
    48 5.9% 11:10
    47 6.0% 11:24
    47 6.1% 11:33
    47 5.6% 11:15
    47 5.6% 11:22

  • Cadence Distribution

    167 avge / 178 max Stride Length: 92cm

  • Power Distribution

    303W (415 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:06 44.06% More
    800m 4:13 8:28 50.36% More
    1km 5:31 8:53 50.07% More
    Mile 9:20 9:20 50.34% More
    5k 31:23 10:06 51.02% More
    5 miles 51:51 10:22 50.49% More
    10k 1:04:43 10:25 50.61% More
    10 miles 1:44:29 10:27 51.92% More
    Half 2:17:10 10:28 52.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:52 8:52 52.98
    5km 29:29 9:29 54.30
    5M 48:49 9:46 53.62
    10km 1:01:28 9:54 53.28
    10M 1:41:47 10:11 53.30
    Half 2:15:31 10:21 52.62
    20M 3:32:12 10:37 53.25
    Mara 4:42:32 10:47 53.33

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