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Tue 22nd Oct 2024 at 10:39am by Jaks

Run > Hill Work
  • Time
    57:51
  • Miles
    4.12
  • Min/mi
    14:02
  • Pacing
    29.6%
  • WAVA
    45.54
  • Stride(cm)
    74
  • Cals
    450
  • Cadence
    154
  • BPM
    130
  • %MHR
    74.3
  • B/mi
    1827
  • Asc(m)
    104
  • Hillscore
    6
  • Surface
    Mixed

Notes & Comments

Run/walk to the hill keeping HR in zone 2

10 x 15 secs uphill 15 secs walk back down. Went much to quick on the first one and thought I was going to vomit 😂. Have to push myself to do these but I’m hoping they will help in the long run.

Warm up
1) 1mi - 13:06(13:06/mi) 116/139bpm [1520b/mi] 109cal
2) 1mi - 13:59(13:59/mi) 132/143bpm [1847b/mi] 121cal
3) 0.01mi - 9(10:17/mi) 135/136bpm [1389b/mi] 1cal

4) 0.03mi - 15(9:55/mi) 142/146bpm [1408b/mi] 2cal
5) 0.04mi - 45(20:28/mi) 145/149bpm [2967b/mi] 6cal

6) 0.02mi - 15(13:18/mi) 138/139bpm [1835b/mi] 2cal
7) 0.03mi - 45(25:03/mi) 140/147bpm [3508b/mi] 6cal

8) 0.02mi - 15(12:16/mi) 129/130bpm [1582b/mi] 2cal
9) 0.04mi - 45(21:06/mi) 133/139bpm [2807b/mi] 5cal

10) 0.02mi - 15(11:43/mi) 122/125bpm [1430b/mi] 2cal
11) 0.03mi - 45(22:57/mi) 127/132bpm [2915b/mi] 4cal

12) 0.02mi - 15(12:36/mi) 117/120bpm [1475b/mi] 1cal
13) 0.04mi - 45(20:40/mi) 130/134bpm [2686b/mi] 5cal

14) 0.02mi - 15(12:00/mi) 128/132bpm [1536b/mi] 1cal
15) 0.03mi - 45(22:36/mi) 141/150bpm [3187b/mi] 7cal

16) 0.02mi - 15(12:44/mi) 133/135bpm [1694b/mi] 2cal
17) 0.04mi - 45(20:58/mi) 134/138bpm [2808b/mi] 5cal

18) 0.02mi - 15(10:58/mi) 127/132bpm [1393b/mi] 2cal
19) 0.04mi - 45(18:11/mi) 143/151bpm [2599b/mi] 6cal

20) 0.02mi - 15(11:42/mi) 148/150bpm [1732b/mi] 2cal
21) 0.04mi - 45(20:57/mi) 155/161bpm [3246b/mi] 7cal

22) 0.02mi - 15(11:55/mi) 149/150bpm [1776b/mi] 2cal
23) 0.03mi - 45(21:51/mi) 157/167bpm [3432b/mi] 8cal

Cool down
24) 1mi - 13:38(13:38/mi) 134/154bpm [1828b/mi] 96cal
25) 0.54mi - 6:58(12:55/mi) 133/140bpm [1719b/mi] 46cal
13:06 13:59 9 15 45 15 45 15 45 15 45 15 45 15 45 15 45 15 45 15 45 15 45 13:38 6:58
Rosehip
well done :)
Jaks
Thanks RH.
Dillthedog
Nice work Jaks, pushing yourself till you vomit is always good :-)
Looby Loo
🤮🤣
Velociraptor
Well done :)
Jaks
Thanks all 😁

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.
1.00 13:38 13:38 +1 13:38 116 62-139 1582 155 0-168 21/10
2.00 29:59 16:21 +2 16:22 132 107-142 2160 140 0-170 40/2
2.01 30:05 6 9:46 137 134-139 1337 163 156-168 2/0
2.03 30:17 12 9:21 142 139-146 1328 185 168-192 5/0
2.07 31:03 46 20:56 143 139-148 2993 137 110-192 1/5
2.09 31:16 13 11:34 137 136-139 1584 177 122-192 3/0
2.12 32:04 48 26:38 138 129-145 3675 115 0-194 2/5
2.13 32:15 11 9:43 128 126-129 1244 187 160-194 4/0
2.17 33:01 47 21:56 131 123-138 2873 127 0-194 1/5
2.19 33:13 12 10:10 122 121-123 1241 179 126-190 4/0
2.22 34:00 46 24:40 125 118-132 3084 130 112-188 1/5
2.24 34:11 12 10:40 117 116-118 1247 174 118-186 4/0
2.28 34:57 46 21:12 129 117-134 2735 128 0-188 1/5
2.30 35:10 13 10:51 128 126-131 1389 173 120-194 3/0
2.33 35:56 46 23:23 140 131-150 3274 119 0-196 3/5
2.34 36:05 8 10:51 133 132-135 1444 190 184-192 3/0
2.38 36:49 45 21:40 133 129-137 2881 142 118-190 1/6
2.40 37:02 13 9:48 126 123-129 1234 170 122-194 5/0
2.44 37:48 46 18:42 142 125-151 2656 125 0-232 2/6
2.45 37:58 10 10:35 148 147-148 1567 200 192-232 3/0
2.49 38:43 46 21:22 154 148-161 3291 133 0-192 1/5
2.51 38:58 14 11:18 150 147-154 1694 173 124-196 4/0
2.54 39:42 44 +1 23:41 156 149-165 3694 111 0-180 1/5
3.54 58:25 18:44 +1 18:44 134 115-153 2511 151 0-170 3/39
4.08 1:05:22 6:57 +1 12:57 133 121-140 1722 162 118-170 1/18

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    59 2.1% 15:04

  • Cadence Distribution

    154 avge / 232 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 63.0 167 3.2 38:39 14:31
    Walk 26.4 124 0.9 19:24 20:54
    Still 0.3 - - 12 -
    Pause 10.4 - - 7:37 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:59 12:00 37.25% More
    800m 6:18 12:40 42.68% More
    1km 7:54 12:42 43.70% More
    Mile 12:57 12:57 43.54% More
    5k 52:01 16:45 37.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:54 12:54 43.70
    5km 42:53 13:48 45.93
    5M 1:11:02 14:12 45.48
    10km 1:29:26 14:24 45.32
    10M 2:28:05 14:49 45.36
    Half 3:17:10 15:03 44.64
    20M 5:08:45 15:26 45.19
    Mara 6:51:04 15:41 45.18

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