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Wed 14th Aug 2024 at 8:36am by EvilPixie

Run > Hill Work
  • Good
  • drizzle
  • Time
    29:24
  • Miles
    1.99
  • Min/mi
    14:46
  • Pacing
    89.8%
  • WAVA
    35.21
  • Stride(cm)
    73
  • Cals
    216
  • Cadence
    149
  • BPM
    137
  • %MHR
    68.7
  • B/mi
    2029
  • Asc(m)
    30
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Garmin hill session
Hill nit the best but it did for a first go

Performance score 3
Garmin recovery! 41

Warm up

1) 0.36mi - 5:00(14:00/mi) 131/140bpm [1833b/mi] 36cal
2) 0.24mi - 3:30(14:39/mi) 139/145bpm [2036b/mi] 27cal

Cadence drills and gliders then get to hill

3) 0.04mi - 30(11:52/mi) 143/152bpm [1697b/mi] 4cal
4) 0.03mi - 30(18:09/mi) 148/152bpm [2686b/mi] 4cal
5) 0.04mi - 30(12:13/mi) 139/143bpm [1699b/mi] 4cal
6) 0.03mi - 30(16:44/mi) 135/141bpm [2259b/mi] 3cal
7) 0.05mi - 30(11:02/mi) 130/138bpm [1435b/mi] 3cal
8) 0.03mi - 30(15:18/mi) 136/138bpm [2080b/mi] 3cal
9) 0.04mi - 30(13:58/mi) 134/139bpm [1871b/mi] 4cal
10) 0.03mi - 30(16:47/mi) 138/140bpm [2315b/mi] 5cal
11) 0.03mi - 31(20:12/mi) 148/154bpm [2991b/mi] 4cal
12) 0.03mi - 30(14:43/mi) 144/148bpm [2119b/mi] 4cal
13) 0.03mi - 30(14:59/mi) 143/145bpm [2142b/mi] 4cal
14) 0.03mi - 30(14:20/mi) 139/143bpm [1993b/mi] 3cal
15) 0.03mi - 30(14:26/mi) 141/145bpm [2035b/mi] 3cal
16) 0.11mi - 1:44(16:00/mi) 130/141bpm [2079b/mi] 11cal

4 sets
15s uphill
Walk 1min
15s downhill

Go to base of hill and repeat

17) 0.02mi - 15(10:54/mi) 124/129bpm [1352b/mi] 2cal
18) 0.06mi - 1:00(17:41/mi) 141/147bpm [2494b/mi] 7cal
19) 0.02mi - 15(13:03/mi) 130/133bpm [1696b/mi] 1cal
20) 0.03mi - 31(18:13/mi) 134/140bpm [2441b/mi] 3cal

21) 0.02mi - 15(13:02/mi) 129/132bpm [1681b/mi] 1cal
22) 0.05mi - 1:00(19:08/mi) 141/143bpm [2699b/mi] 8cal
23) 0.02mi - 15(12:25/mi) 139/142bpm [1725b/mi] 2cal
24) 0.05mi - 55(17:57/mi) 134/146bpm [2406b/mi] 6cal

25) 0.02mi - 15(12:12/mi) 122/126bpm [1488b/mi] 1cal
26) 0.05mi - 1:00(18:15/mi) 138/145bpm [2518b/mi] 8cal
27) 0.02mi - 15(12:07/mi) 139/140bpm [1685b/mi] 2cal
28) 0.01mi - 13(18:43/mi) 140/141bpm [2620b/mi] 2cal

29) 0.02mi - 15(15:58/mi) 139/142bpm [2218b/mi] 2cal
30) 0.05mi - 1:00(19:42/mi) 140/149bpm [2758b/mi] 6cal
31) 0.02mi - 15(11:56/mi) 123/125bpm [1468b/mi] 1cal

Cool down
32) 0.37mi - 5:00(13:28/mi) 147/158bpm [1980b/mi] 42cal
5:00 3:30 30 30 30 30 30 30 30 30 31 30 30 30 30 1:44 15 1:00 15 31 15 1:00 15 55 15 1:00 15 13 15 1:00 15 5:00
Ness
Well done 👍
Rosehip
well done :)
Velociraptor
Interesting session! Well done 😃
geordiegirl
excellent!
EvilPixie
Thanks ladies
Jaks
Well done 👏
EvilPixie
Fanks

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.36 5:03 5:03 14:08 130 106-140 1837 154 100-160 3/12
0.59 8:31 3:28 14:40 139 131-145 2039 155 122-164 3/9
0.63 8:57 26 11:03 145 140-152 1602 173 164-176 1/0
0.66 9:28 31 19:14 147 142-152 2828 149 116-248 0/2
0.70 9:55 27 11:29 138 135-142 1586 154 0-174 0/3
0.72 10:21 26 17:35 133 126-141 2338 109 0-164 0/3
0.77 10:48 26 10:21 132 126-138 1366 174 164-178 0/4
0.79 11:14 27 16:17 135 131-138 2198 128 0-178 1/0
0.83 11:42 28 13:58 135 131-139 1886 170 130-182 6/0
0.85 12:20 37 +1 23:50 139 136-146 3312 100 0-172 2/0
0.88 12:48 28 18:36 150 145-154 2789 122 118-124 1/0
0.91 13:17 29 14:46 144 142-146 2127 149 118-168 1/1
0.94 13:46 29 15:33 141 136-144 2191 130 0-172 0/2
0.97 14:09 23 13:34 140 136-143 1900 142 0-172 0/1
1.00 14:38 29 14:31 140 138-142 2033 117 0-170 0/2
1.11 16:19 1:41 15:35 130 121-138 2025 138 0-178 0/9
1.13 16:30 11 10:03 127 121-132 1277 181 178-184 2/0
1.18 17:30 1:00 18:58 139 129-147 2637 130 120-180 1/3
1.20 17:41 12 10:49 131 128-135 1417 171 164-174 0/1
1.23 18:14 32 20:19 133 128-140 2701 127 82-176 1/2
1.24 18:21 8 11:10 133 129-137 1484 176 174-180 2/0
1.29 19:21 1:00 19:46 141 137-143 2787 108 0-176 4/0
1.31 19:33 12 10:53 141 137-144 1535 159 116-172 0/1
1.36 20:29 55 18:33 131 120-146 2429 132 118-174 1/5
1.37 20:39 10 12:06 126 120-133 1524 160 90-174 2/0
1.42 21:37 58 18:11 139 133-145 2527 120 90-164 3/0
1.44 21:49 12 11:40 139 138-140 1622 170 164-172 0/1
1.45 22:03 14 23:07 140 139-142 3236 147 0-192 2/1
1.46 22:10 7 12:27 139 139-140 1730 181 180-182 1/0
1.51 23:10 1:00 20:11 138 123-148 2784 119 108-180 1/5
1.53 23:20 9 11:10 126 123-130 1407 169 166-170 0/1
1.89 28:15 4:55 +1 13:33 147 130-157 1991 161 158-170 5/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 5.1% 17:07

  • Cadence Distribution

    149 avge / 248 max Stride Length: 73cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 70.5 162 1.5 20:46 13:36
    Walk 29.0 119 0.4 8:36 19:13
    Still 0.1 - - 2 -
    Pause 0.3 - - 6 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:16 13:10 29.92% More
    800m 6:59 14:03 30.71% More
    1km 8:45 14:05 31.93% More
    Mile 14:32 14:32 32.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:27 13:27 35.46
    5km 48:46 15:42 34.18
    5M 1:23:44 16:45 32.49
    10km 1:47:10 17:15 31.79
    10M 3:04:00 18:24 30.51
    Half 4:10:03 19:05 29.33
    20M 6:44:22 20:13 28.55
    Mara 9:09:31 20:58 27.83
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