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Tue 24th Dec 2024 at 11:14am by Alun

Run > Hill Work
  • Good
  • Time
    11:28
  • Miles
    1.43
  • Min/mi
    8:01
  • Pacing
    86%
  • WAVA
    59.47
  • Stride(cm)
    130
  • Cals
    187
  • Watts
    407
  • Cadence
    155
  • BPM
    152
  • %MHR
    87.2
  • B/mi
    1216
  • Asc(m)
    80
  • Hillscore
    9
  • Surface
    Grass

Notes & Comments

Short Royden Hills
8 x shorter grass hill reps (150m) with a jogged recovery.
Reps were 39, 38, 36, 39, 39, 40, 40 and 39 seconds.
Utterly spent by the end...🏃💪

1) 0.09mi - 39(7:07/mi) 130/145bpm [925b/mi] 8cal 425/630W
2) 0.08mi - 46(9:26/mi) 149/150bpm [1406b/mi] 12cal 334/637W
3) 0.1mi - 38(6:39/mi) 150/156bpm [997b/mi] 10cal 495/599W
4) 0.08mi - 45(8:52/mi) 154/159bpm [1365b/mi] 12cal 342/629W
5) 0.1mi - 36(6:18/mi) 150/157bpm [946b/mi] 10cal 502/624W
6) 0.08mi - 46(9:10/mi) 157/161bpm [1439b/mi] 13cal 336/686W
7) 0.1mi - 39(6:45/mi) 152/159bpm [1026b/mi] 11cal 502/605W
8) 0.08mi - 45(9:07/mi) 158/161bpm [1440b/mi] 13cal 331/602W
9) 0.1mi - 39(6:46/mi) 152/160bpm [1029b/mi] 11cal 511/598W
10) 0.08mi - 49(9:52/mi) 156/164bpm [1539b/mi] 14cal 320/617W
11) 0.1mi - 40(6:51/mi) 149/157bpm [1020b/mi] 11cal 488/587W
12) 0.08mi - 45(8:58/mi) 156/160bpm [1400b/mi] 12cal 338/632W
13) 0.1mi - 40(6:51/mi) 151/158bpm [1035b/mi] 11cal 510/606W
14) 0.08mi - 51(10:06/mi) 156/163bpm [1576b/mi] 14cal 311/602W
15) 0.1mi - 39(6:41/mi) 150/158bpm [1001b/mi] 11cal 504/620W
16) 0.08mi - 52(10:22/mi) 153/160bpm [1585b/mi] 14cal 304/638W
39 46 38 45 36 46 39 45 39 49 40 45 40 51 39 52

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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.
0.09 38 38 6:57 131 111-147 909 130 0-180 430 0-630 11/0
0.17 1:23 45 9:30 149 147-150 1416 145 140-162 332 248-637 1/11
0.26 2:00 37 6:35 150 144-156 988 173 150-184 498 238-599 11/0
0.35 2:44 43 8:50 154 145-159 1360 145 138-168 341 259-629 0/11
0.44 3:20 36 6:23 151 144-157 964 173 148-180 505 246-635 11/0
0.52 4:05 45 9:10 156 151-161 1429 145 140-174 335 244-686 1/11
0.62 4:43 38 6:42 152 147-159 1018 168 150-178 505 239-605 10/0
0.70 5:28 44 9:07 157 153-161 1431 143 132-166 330 255-602 1/11
0.79 6:06 38 6:41 152 146-160 1015 168 148-180 512 255-598 10/0
0.88 6:54 48 9:55 155 140-164 1536 143 138-162 319 237-617 1/12
0.97 7:33 39 6:51 149 138-157 1019 165 146-172 491 229-588 11/0
1.05 8:17 44 9:03 156 146-160 1413 146 142-164 336 256-632 0/11
1.15 8:56 38 6:42 152 146-158 1018 170 148-176 512 247-606 10/0
1.23 9:46 50 10:15 155 141-163 1589 142 136-164 309 219-602 1/12
1.33 10:24 38 6:36 150 141-158 989 170 146-174 507 219-620 11/0
1.41 11:16 52 +1 10:34 153 139-160 1615 140 132-166 304 233-638 1/11

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 7.3% 7:16
    11 7.5% 7:04
    11 7.2% 6:49
    11 7.5% 6:56
    11 7.2% 7:10
    11 7.2% 7:09

  • Cadence Distribution

    155 avge / 184 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 44.9 170 0.8 5:09 6:45
    Walk 55.1 142 0.7 6:19 9:28

  • Power Distribution

    407W (686 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:11 48.76% More
    800m 3:46 7:34 55.02% More
    1km 4:42 7:33 57.46% More
    Mile 7:45 7:45 59.11% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:50 7:50 58.46
    5km 26:16 8:27 59.40
    5M 43:39 8:44 58.37
    10km 55:03 8:52 57.88
    10M 1:31:30 9:09 57.65
    Half 2:02:05 9:19 56.77
    20M 3:11:49 9:35 57.26
    Mara 4:15:56 9:46 57.22

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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