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The Drew Archive One house, many rooms
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Run

6×800 Causeway Hills

Completed the 6pm Eau Gallie Library — 800 hills workout, covering 5.73 miles in 58 minutes 10 seconds at an average pace of 10:08 per mile. The planned distance was 6.5 miles.

Prescribed workout
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  • 2-mile warm-up
  • 6×800 meters as 400 meters up the causeway and 400 meters down
  • 2 minutes jogging or standing recovery between repetitions
  • Easy cooldown to finish

The efforts were prescribed a little harder than threshold pace, with the uphill focused on quick feet, a forward lean from the ankles, relaxed shoulders, and knee drive. The downhill emphasized relaxed, controlled speed rather than sprinting.

Recorded metrics
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  • Moving time: 51:19
  • Elapsed time: 1:02:27
  • Average heart rate: 157 bpm
  • Maximum heart rate: 179 bpm
  • Average power: 312 watts
  • Weighted power: 392 watts
  • Maximum power: 643 watts
  • Best 30-second average power: 609 watts
  • Power variability: 1.26
  • Average cadence: 157 spm
  • Maximum cadence: 206 spm
  • Elevation gain: 413.4 feet
  • Elevation loss: 426.5 feet
  • Calories: 851
  • Average stride length: 1.18 meters
  • Average vertical oscillation: 9.2 centimeters
  • Average vertical ratio: 8.1%
  • Average ground contact time: 265 milliseconds

Lap splits
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Lap Distance Time Pace Avg HR Avg power
1 1.00 mi 9:28 9:28/mi 141 bpm 336 W
2 0.92 mi 9:58 10:47/mi 150 bpm 300 W
3 0.50 mi 3:35 7:12/mi 167 bpm 462 W
4 0.05 mi 2:00 44:14/mi 149 bpm 48 W
5 0.50 mi 3:28 6:58/mi 170 bpm 469 W
6 0.03 mi 2:00 57:48/mi 148 bpm 36 W
7 0.50 mi 3:58 8:00/mi 165 bpm 409 W
8 0.09 mi 2:00 22:13/mi 154 bpm 104 W
9 0.50 mi 3:45 7:32/mi 170 bpm 429 W
10 0.07 mi 2:00 30:29/mi 156 bpm 65 W
11 0.50 mi 3:58 8:00/mi 170 bpm 417 W
12 0.09 mi 1:53 21:43/mi 151 bpm 112 W
13 0.50 mi 5:00 10:04/mi 163 bpm 314 W
14 0.19 mi 1:40 8:54/mi 159 bpm 321 W
15 0.32 mi 3:23 10:44/mi 158 bpm 291 W