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Sat 28th Jul 2012 at 9:00am by Totoro

Run > Hill Work
  • Time
    37:01
  • Miles
    3.13
  • Min/mi
    11:50
  • Pacing
    89.2%
  • WAVA
    41.01
  • Cals
    396
  • BPM
    159
  • %MHR
    89.3
  • B/mi
    1881
  • Asc(m)
    55
  • Surface
    Trail

Notes & Comments

Pennington Flash Parkrun as a substitute for 3 miles recovery and 3x1 min hill reps. 3 laps with 1 sharp slope and 1 long climb to each.
Split Summary

====

1) - 1m - 11:56(11:56/m) - 155bpm avge - 167bpm max - 123cal

2) - 1m - 11:37(11:37/m) - 160bpm avge - 173bpm max - 124cal

3) - 1m - 12:02(12:02/m) - 163bpm avge - 175bpm max - 133cal

4) - 0.13m - 1:27(11:13/m) - 169bpm avge - 174bpm max - 16cal

Heart Rate Zone Summary

====

HR Zone: undefined: 100%

Pace Zone Summary

====

Pace Zone: 8:40-8:59/mile: 2.4%

Pace Zone: 9:00-9:19/mile: 1.4%

Pace Zone: 9:20-9:39/mile: 2.4%

Pace Zone: 9:40-9:59/mile: 3.3%

Pace Zone: 10:00-10:19/mile: 2.4%

Pace Zone: 10:20-10:39/mile: 5.3%

Pace Zone: 10:40-10:59/mile: 9.3%

Pace Zone: 11:00-11:19/mile: 9.8%

Pace Zone: 11:20-11:39/mile: 10.7%

Pace Zone: 11:40-11:59/mile: 13.1%

Pace Zone: 12:00-12:19/mile: 9.3%

Pace Zone: 12:20-12:39/mile: 7.6%

Pace Zone: 12:40-12:59/mile: 5.5%

Pace Zone: 13:00-13:19/mile: 2.1%

Pace Zone: 13:20-13:39/mile: 2.9%

Pace Zone: 13:40-13:59/mile: 2.4%

Pace Zone: 14:00-14:19/mile: 1.2%
11:56 11:37 12:02 1:27
Totoro
Don't know SS but it certainly makes my lungs work hard!

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Multigraph

  • Pace
  • Elev
  • HR
  • B/mi
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mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.13 1:23 1:23 11:08 135 87-155 1502 0/0
0.25 2:50 1:27 11:36 153 151-157 1775 0/0
0.38 4:18 1:28 11:42 155 152-160 1813 0/0
0.50 5:44 1:25 11:24 153 151-158 1744 0/0
0.63 7:14 1:30 12:00 155 151-158 1859 0/0
0.75 8:52 1:38 13:07 160 153-167 2098 0/0
0.88 10:23 1:31 12:08 162 159-164 1965 0/0
1.00 11:55 1:32 12:18 156 153-160 1919 0/0
1.13 13:24 1:28 11:47 156 152-161 1838 0/0
1.25 14:47 1:23 11:07 152 145-158 1690 0/0
1.38 16:14 1:27 11:37 160 156-164 1858 0/0
1.50 17:45 1:31 12:08 160 152-168 1942 0/0
1.63 19:19 1:34 12:34 163 155-169 2048 0/0
1.75 20:45 1:26 11:27 166 160-171 1902 0/0
1.88 22:08 1:23 11:03 162 156-168 1790 0/0
2.00 23:31 1:23 11:04 163 153-173 1803 0/0
2.13 24:44 1:12 9:40 164 159-174 1585 0/0
2.25 26:12 1:28 11:45 165 157-171 1939 0/0
2.38 27:36 1:24 11:12 164 159-167 1838 0/0
2.50 29:05 1:29 11:55 165 157-169 1967 0/0
2.63 30:49 1:44 13:52 168 160-174 2330 0/0
2.75 32:37 1:48 14:22 163 151-170 2343 0/0
2.88 34:14 1:37 12:52 158 154-161 2033 0/0
3.00 35:34 1:20 10:40 160 156-163 1708 0/0
3.13 36:55 1:21 10:49 168 161-173 1818 0/0
3.13 37:00 5 INF:00:00 - 0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 175 max Delete HR Trace

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:27 9:53 35.21% More
    800m 5:17 10:39 36.36% More
    1km 6:42 10:46 37.53% More
    Mile 11:19 11:19 38.09% More
    5k 36:27 11:44 41.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:55 10:55 39.47
    5km 36:43 11:49 41.01
    5M 1:01:06 12:13 40.16
    10km 1:17:06 12:24 39.82
    10M 2:08:17 12:50 39.32
    Half 2:51:15 13:04 38.41
    20M 4:29:18 13:28 38.33
    Mara 5:59:31 13:43 37.97

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