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Tue 24th Dec 2024 at 10:38am by Alun

Run > Hill Work
  • Good
  • Time
    30:24
  • Miles
    4.31
  • Min/mi
    7:03
  • Pacing
    89.1%
  • WAVA
    72.02
  • Stride(cm)
    144
  • Cals
    505
  • Watts
    433
  • Cadence
    158
  • BPM
    152
  • %MHR
    87.4
  • B/mi
    1073
  • Asc(m)
    119
  • Hillscore
    10
  • Surface
    Grass

Notes & Comments

Long Royden Hills
8 x Luton Rec hill reps (710m) with Jason Simmonds​ and Ella Webb​, initially rolling before climbing up to the top of the hill and recovering down to complete the rep.
Reps were 2:56, 2:54, 2:55, 2:58, 3:03, 3:03, 3:01 and 3:04.
A very tough session! 🏃💪

1) 0.43mi - 2:56(6:49/mi) 132/154bpm [900b/mi] 42cal 460/660W
2) 0.1mi - 48(8:16/mi) 147/156bpm [1215b/mi] 13cal 347/636W
3) 0.44mi - 2:54(6:32/mi) 149/159bpm [973b/mi] 48cal 468/782W
4) 0.1mi - 48(7:50/mi) 155/161bpm [1213b/mi] 13cal 341/623W
5) 0.44mi - 2:55(6:36/mi) 154/163bpm [1016b/mi] 49cal 472/632W
6) 0.1mi - 48(7:59/mi) 157/164bpm [1254b/mi] 14cal 341/638W
7) 0.44mi - 2:58(6:42/mi) 154/163bpm [1031b/mi] 51cal 463/588W
8) 0.1mi - 48(8:14/mi) 159/163bpm [1309b/mi] 13cal 332/602W
9) 0.44mi - 3:03(6:52/mi) 154/163bpm [1056b/mi] 51cal 451/600W
10) 0.1mi - 48(8:22/mi) 158/164bpm [1323b/mi] 14cal 332/650W
11) 0.44mi - 3:01(6:49/mi) 155/164bpm [1056b/mi] 51cal 456/632W
12) 0.1mi - 52(8:39/mi) 157/164bpm [1358b/mi] 15cal 316/605W
13) 0.44mi - 3:01(6:49/mi) 154/165bpm [1050b/mi] 51cal 460/719W
14) 0.1mi - 49(8:34/mi) 159/166bpm [1363b/mi] 14cal 331/622W
15) 0.45mi - 3:04(6:51/mi) 154/163bpm [1054b/mi] 52cal 454/655W
16) 0.08mi - 49(9:47/mi) 157/164bpm [1537b/mi] 14cal 310/589W
2:56 48 2:54 48 2:55 48 2:58 48 3:03 48 3:01 52 3:01 49 3:04 49

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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.
0.43 2:55 2:55 6:46 132 69-154 894 164 0-176 460 0-660 17/5
0.53 3:42 47 8:13 147 133-156 1207 151 144-196 346 240-636 0/13
0.97 6:35 2:53 6:32 149 133-159 973 165 158-176 468 294-782 17/5
1.07 7:22 47 7:50 155 145-161 1215 150 144-162 341 196-623 1/13
1.51 10:15 2:53 6:34 154 143-163 1012 164 156-170 472 298-632 16/5
1.60 11:03 48 8:10 157 145-164 1281 146 140-160 340 259-638 1/13
2.04 14:00 2:57 6:42 154 145-163 1031 162 152-170 463 283-588 16/5
2.14 14:47 47 8:12 158 149-163 1297 147 142-160 332 209-602 1/13
2.58 17:49 3:02 6:52 154 146-163 1058 160 154-172 451 308-600 16/5
2.68 18:36 47 8:16 158 149-164 1307 146 140-160 332 261-650 1/13
3.12 21:36 3:00 6:48 155 148-164 1053 159 152-176 456 284-632 16/5
3.22 22:28 52 8:49 157 148-164 1384 143 140-158 316 235-605 1/13
3.66 25:28 3:00 6:48 154 144-165 1048 159 144-178 460 272-719 16/4
3.75 26:16 48 8:31 159 149-166 1355 145 142-160 331 248-622 1/12
4.20 29:19 3:03 6:52 154 146-163 1056 159 152-172 454 269-655 17/5
4.28 30:08 49 +1 9:59 157 144-164 1568 140 128-160 310 232-589 1/11

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 4.4% 7:02
    13 3.7% 7:11
    13 3.6% 7:18
    13 4.2% 7:25
    13 4.0% 7:05
    13 3.4% 7:17

  • Cadence Distribution

    158 avge / 196 max Stride Length: 144cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.7 161 3.6 24:13 6:46
    Walk 20.3 144 0.7 6:10 8:27

  • Power Distribution

    433W (782 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:19 55.42% More
    800m 3:19 6:40 62.44% More
    1km 4:08 6:40 65.19% More
    Mile 6:42 6:42 68.36% More
    5k 21:30 6:55 72.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:23 6:23 71.75
    5km 21:26 6:54 72.79
    5M 35:37 7:07 71.54
    10km 44:56 7:14 70.91
    10M 1:14:41 7:28 70.63
    Half 1:39:38 7:36 69.57
    20M 2:36:33 7:50 70.16
    Mara 3:28:53 7:58 70.11

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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