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Mon 27th Jan 2025 at 6:40pm by Mark J 🇳🇿

Run > Hill Work
  • warm
  • Time
    1:08:16
  • Miles
    8.14
  • Min/mi
    8:23
  • Pacing
    86.6%
  • WAVA
    61.44
  • Stride(cm)
    114
  • Cals
    731
  • Watts
    239
  • Cadence
    169
  • BPM
    126
  • %MHR
    73
  • B/mi
    1060
  • Asc(m)
    214
  • Hillscore
    18
  • Surface
    Trail

Notes & Comments

13k Zone 2 Easy Run

Decided to go up and over the Saddle for a change this evening. Bit of hill work has got to be good for you, right?

Legs are feeling tired from the mileage increase but the HR is very controlled and steady. Pleasant evening for it too.

Aches and pains: Left upper leg 3-4. Right piriformis 3. All a bit achey tonight. Rest day tomorrow.

Shoes: Asics GlideRide 3

1) 1km - 5:31(5:31/km) 111/122bpm [613b/km] 48cal 219/W 10.86/12.95kmph
2) 11km - 57:01(5:11/km) 127/141bpm [658b/km] 618cal 240/W 11.58/15.72kmph
3) 1km - 5:06(5:06/km) 131/134bpm [668b/km] 58cal 244/W 11.76/12.16kmph
4) 0.11km - 38(5:58/km) 133/134bpm [793b/km] 7cal 233/W 10.07/12.29kmph
5:31 57:01 5:06 38
Ness
Well done 👏
riggys99
Hills free strength work 😁
Mark J 🇳🇿
Indeed and thank you.
Alun
A rest day is a 4 mile run Mark? 😉
tipsku
Nicely done! You make me looking forward to my hill sessions.

I also had a rest day with a 2.8 mi recovery run. My legs feel better after the run than before the run. Then it was a good recovery run
Mark J 🇳🇿
Nope, proper rest day. Well, maybe just a bit of strength work but definitely no running.

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.
0.62 5:32 5:32 8:54 110 -122 979 161 0-196 217 -264 69/14
7.46 1:02:58 57:26 +3 8:24 127 101-141 1067 169 0-222 240 0-368 205/239
8.08 1:08:08 5:11 +1 8:21 131 128-134 1094 170 168-172 243 0-264 11/0
8.14 1:08:43 35 +1 8:59 133 130-134 1194 166 160-170 229 0-269 2/0
8.14 1:08:43 0 +1 0 130 130-130 NAN 160 160-160 197 197-197 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 141 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    128 5.6% 9:46
    27 6.1% 10:08
    16 1.1% 8:22
    10 3.3% 9:19

  • Cadence Distribution

    169 avge / 222 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 169 8.1 1:08:08 8:23
    Walk 0.7 94 0 28 1:28:28
    Still 0.1 - - 4 -
    Pause 0.1 - - 5 -

  • Power Distribution

    239W (368 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:46 51.41% More
    800m 3:25 6:52 60.12% More
    1km 4:17 6:54 63.18% More
    Mile 7:08 7:08 65.66% More
    5k 24:42 7:57 62.63% More
    5 miles 40:01 8:00 63.15% More
    10k 50:48 8:10 62.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:24 7:24 63.23
    5km 24:36 7:55 62.89
    5M 40:43 8:09 62.06
    10km 51:16 8:15 61.59
    10M 1:24:54 8:29 61.14
    Half 1:53:03 8:38 60.63
    20M 2:57:02 8:51 60.64
    Mara 3:55:42 9:00 60.94

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