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Sat 7th Dec 2024 at 8:24pm by tipsku

Run > Hill Work

breezy
cold

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Time
43:31
Miles
4.38
Min/mi
9:56
Pacing
65.6%
WAVA
50.46
Stride(cm)
93
Cals
362
Cadence
175
BPM
139
%MHR
74.9
B/mi
1384
Asc(m)
58
Hillscore
3
Surface
Road

Notes & Comments

7k easy run with hill and stair sprints

Running late after the rain finally stopped. A lot of puddle dodging for the 2k warm up, collecting a few Rundle digits and unvisited squares in hide and seek until I hit the hill. I ran up twice 2x 15-20 sec sprints, then made my way over to the stairs at the monument where I ran a few. Ended the session on the old fairground and then did my 2k warm down on the way home. Hip feeling good, no problems at all.

1) 0.62mi - 6:01(9:42/mi) 126/140bpm [1221b/mi] 47cal
2) 0.62mi - 6:03(9:44/mi) 136/149bpm [1323b/mi] 54cal
3) 0.16mi - 1:27(9:17/mi) 148/151bpm [1374b/mi] 14cal
4) 0.03mi - 13(6:47/mi) 156/162bpm [1059b/mi] 2cal
5) 0.06mi - 54(15:19/mi) 152/165bpm [2327b/mi] 8cal
6) 0.05mi - 20(6:10/mi) 155/165bpm [956b/mi] 3cal
7) 0.16mi - 1:41(10:43/mi) 138/168bpm [1479b/mi] 13cal
8) 0.04mi - 14(6:25/mi) 142/153bpm [910b/mi] 2cal
9) 0.06mi - 58(15:27/mi) 148/160bpm [2287b/mi] 8cal
10) 0.06mi - 21(6:03/mi) 153/165bpm [926b/mi] 3cal
11) 0.57mi - 6:10(10:48/mi) 142/167bpm [1534b/mi] 51cal
12) 0.01mi - 8(15:26/mi) 146/149bpm [2254b/mi] 1cal
13) 0.03mi - 30(18:08/mi) 151/154bpm [2738b/mi] 4cal
14) 0.02mi - 9(10:03/mi) 147/150bpm [1478b/mi] 1cal
15) 0.06mi - 49(13:10/mi) 148/156bpm [1947b/mi] 6cal
16) 0.01mi - 7(14:00/mi) 143/148bpm [2002b/mi] 1cal
17) 0.4mi - 4:07(10:16/mi) 145/157bpm [1489b/mi] 36cal
18) 0.03mi - 13(6:43/mi) 148/158bpm [995b/mi] 2cal
19) 0.62mi - 5:52(9:27/mi) 144/165bpm [1361b/mi] 50cal
20) 0.62mi - 5:45(9:16/mi) 135/147bpm [1250b/mi] 44cal
21) 0.15mi - 1:27(9:40/mi) 138/142bpm [1333b/mi] 12cal

6:01 6:03 1:27 13 54 20 1:41 14 58 21 6:10 8 30 9 49 7 4:07 13 5:52 5:45 1:27

Map

0mi in 0

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	6:53	6:53 +1	11:04	126 65-140	1394	176 0-198	23/11
1.24	12:55	6:02	9:44	136 128-149	1323	178 160-196	21/7
1.40	14:21	1:26	9:14	148 146-151	1367	178 176-182	4/3
1.43	14:33	13	6:35	155 148-162	1021	205 182-214	2/0
1.49	15:27	54	15:24	152 137-165	2340	133 108-208	2/2
1.54	15:47	20	6:06	154 137-165	939	200 168-218	4/0
1.70	18:10	2:23 +1	15:11	138 121-168	2095	162 0-204	1/9
1.73	18:24	14	6:19	141 130-153	891	194 182-216	2/0
1.80	19:21	58	15:34	148 131-160	2304	129 106-214	3/1
1.85	19:42	21	6:08	152 136-165	931	205 150-224	3/0
2.42	26:12	6:30 +2	11:24	142 120-167	1618	171 0-204	16/11
2.43	26:19	7	13:44	145 142-149	1990	181 172-194	2/0
2.46	26:48	30	18:15	151 147-154	2756	158 88-248	3/4
2.47	26:58	10	10:39	147 145-150	1567	190 174-224	2/0
2.54	27:47	49	13:07	148 139-156	1940	149 96-178	3/5
2.54	27:54	8	15:09	143 140-148	2167	171 160-182	1/0
2.95	32:00	4:06	10:13	145 139-157	1482	177 118-194	5/13
2.98	32:13	13	6:30	147 139-158	956	200 174-210	1/0
3.60	38:06	5:53	9:29	144 136-165	1364	179 154-208	4/18
4.22	45:28	7:21 +2	11:52	135 93-147	1603	178 0-198	5/15
4.37	46:53	1:26	9:36	138 134-142	1325	178 170-180	2/2
4.37	46:54	1 +1	2:07:44	141 140-142	18009	176 176-176	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
139 avge / 168 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
34	1.4%	10:18

Cadence Distribution
175 avge / 248 max Stride Length: 93cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	85.9	179	4.2	39:56	10:16
Walk	7.1	118	0.2	3:36	22:53
Still	0.1	-	-	4	-
Pause	6.8	-	-	3:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:47	41.39%	More
800m	4:34	9:12	43.59%	More
1km	5:46	9:17	44.97%	More
Mile	9:26	9:26	46.85%	More
5k	32:27	10:27	47.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:32	8:32	51.75
5km	29:47	9:35	51.80
5M	50:22	10:04	49.98
10km	1:04:01	10:18	49.23
10M	1:48:13	10:49	47.86
Half	2:25:48	11:08	46.33
20M	3:52:34	11:38	45.57
Mara	5:13:18	11:57	44.72

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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