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Tue 19th Nov 2024 at 7:47pm by tipsku

Run > Hill Work
  • Good
  • heavy rain
  • breezy
  • cold
  • Time
    32:24
  • Miles
    3.12
  • Min/mi
    10:23
  • Pacing
    78.3%
  • WAVA
    47.91
  • Stride(cm)
    91
  • Cals
    252
  • Cadence
    170
  • BPM
    139
  • %MHR
    75
  • B/mi
    1448
  • Asc(m)
    47
  • Surface
    Road

Notes & Comments

5k easy w/ 8 hill sprints
Easy run to Güntzstraße, then 4 passes on the hill, incorporating 2 hill sprints there between 10 and 15 seconds in length. Gentle run home after that. It started to rain during the run, briefly stopped but then returned with a vengeance. I got completely soaked. The temperature also dropped from over 11°C to 5 while I was out there. Brrrrr

1) 0.62mi - 6:12(9:59/mi) 132/144bpm [1318b/mi] 48cal
2) 0.46mi - 4:40(10:02/mi) 143/148bpm [1435b/mi] 39cal
3) 0.03mi - 16(8:21/mi) 145/151bpm [1212b/mi] 2cal
4) 0.04mi - 34(14:23/mi) 149/154bpm [2143b/mi] 5cal
5) 0.02mi - 10(8:21/mi) 147/149bpm [1227b/mi] 1cal
6) 0.12mi - 1:30(11:57/mi) 139/151bpm [1661b/mi] 11cal
7) 0.03mi - 14(7:13/mi) 141/150bpm [1018b/mi] 2cal
8) 0.04mi - 33(13:17/mi) 153/157bpm [2033b/mi] 5cal
9) 0.02mi - 10(7:01/mi) 149/151bpm [1046b/mi] 1cal
10) 0.14mi - 1:34(11:34/mi) 142/156bpm [1642b/mi] 12cal
11) 0.03mi - 13(7:10/mi) 145/153bpm [1039b/mi] 2cal
12) 0.04mi - 35(13:17/mi) 154/158bpm [2045b/mi] 5cal
13) 0.02mi - 10(7:51/mi) 150/152bpm [1177b/mi] 1cal
14) 0.14mi - 1:35(11:03/mi) 143/155bpm [1580b/mi] 13cal
15) 0.03mi - 13(6:41/mi) 145/153bpm [968b/mi] 2cal
16) 0.04mi - 35(14:42/mi) 155/160bpm [2279b/mi] 5cal
17) 0.02mi - 9(7:38/mi) 149/151bpm [1138b/mi] 1cal
18) 0.62mi - 6:16(10:06/mi) 140/156bpm [1414b/mi] 49cal
19) 0.62mi - 6:32(10:31/mi) 137/146bpm [1440b/mi] 47cal
20) 0.01mi - 11(14:36/mi) 131/133bpm [1912b/mi] 1cal
6:12 4:40 16 34 10 1:30 14 33 10 1:34 13 35 10 1:35 13 35 9 6:16 6:32 11

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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.
0.62 6:54 6:54 +2 11:05 132 90-144 1464 170 0-182 13/6
1.09 11:33 4:39 10:01 143 135-148 1433 172 168-176 16/5
1.12 11:48 15 8:24 145 140-151 1219 183 174-194 2/0
1.15 12:21 33 14:46 149 144-154 2199 130 108-190 2/0
1.17 12:30 9 7:53 147 145-149 1160 189 172-194 1/0
1.29 13:59 1:29 12:08 139 130-151 1687 166 124-186 1/6
1.32 14:12 13 6:57 141 133-150 981 195 172-208 1/0
1.36 14:44 32 13:50 153 147-157 2118 143 120-196 2/1
1.38 14:53 9 7:15 149 147-151 1081 190 176-198 2/0
1.52 16:26 1:33 11:35 142 132-156 1644 169 160-194 3/7
1.55 16:38 12 6:58 145 137-155 1011 189 160-198 2/0
1.59 17:12 34 14:04 154 147-158 2166 138 118-198 3/0
1.61 17:21 9 7:38 150 148-152 1146 183 118-208 0/1
1.75 18:55 1:34 11:04 143 134-155 1582 171 150-192 2/6
1.78 19:07 12 6:28 145 138-153 937 195 174-204 1/0
1.82 19:42 35 15:27 155 146-160 2395 134 120-198 3/0
1.84 19:50 8 7:14 149 148-151 1077 202 188-210 1/0
2.45 26:25 6:36 +1 10:40 140 116-156 1494 173 0-208 17/31
3.07 33:40 7:15 +1 11:40 137 107-146 1598 172 0-192 15/22
3.09 33:52 12 +1 15:58 131 129-134 2093 163 104-172 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    139 avge / 160 max Delete HR Trace

  • Cadence Distribution

    170 avge / 210 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.7 173 3 30:06 10:34
    Walk 6.8 123 0.1 2:26 19:32
    Still 0.1 - - 2 -
    Pause 4.4 - - 1:35 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:29 38.32% More
    800m 4:54 9:52 40.66% More
    1km 6:13 10:00 41.76% More
    Mile 10:19 10:19 42.81% More
    5k 33:50 10:53 45.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:14 9:14 47.82
    5km 32:15 10:23 47.84
    5M 54:31 10:54 46.18
    10km 1:09:18 11:09 45.48
    10M 1:57:10 11:43 44.20
    Half 2:37:50 12:03 42.80
    20M 4:11:47 12:35 42.09
    Mara 5:39:11 12:57 41.31

Bespoke Fields

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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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