Tue 25th Nov 2014 at 7:00pm by makizmo 82
Run > Hill Work
-
Time
30:25
-
Miles
3.60
-
Min/mi
8:27
-
Pacing
67%
-
WAVA
49.39
-
Cals
476
-
BPM
150
-
%MHR
80.9
-
B/mi
1271
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.18m - 58(5:20/m) 139/161bpm 13cal 5.03/5.69/hr
2) 0.22m - 2:17(10:34/m) 139/161bpm 36cal 2.54/5.05/hr
3) 0.18m - 57(5:13/m) 155/166bpm 16cal 5.14/5.43/hr
4) 0.22m - 2:14(10:18/m) 146/166bpm 36cal 2.6/5.2/hr
5) 0.18m - 57(5:14/m) 157/168bpm 16cal 5.12/5.51/hr
6) 0m - 1(4:53/m) 169/169bpm 5.49/5.07/hr
7) 0.21m - 2:14(10:33/m) 148/169bpm 37cal 2.54/5.07/hr
8) 0.18m - 58(5:15/m) 160/170bpm 17cal 5.12/5.54/hr
9) 0.21m - 2:18(10:58/m) 150/171bpm 38cal 2.45/5.21/hr
10) 0.18m - 59(5:28/m) 158/168bpm 17cal 4.91/5.36/hr
11) 0.21m - 2:33(12:00/m) 146/168bpm 39cal 2.24/4.57/hr
12) 0.18m - 59(5:28/m) 155/168bpm 16cal 4.9/5.37/hr
13) 0.21m - 2:20(10:52/m) 148/168bpm 36cal 2.47/4.79/hr
14) 0.18m - 1:00(5:41/m) 157/169bpm 16cal 4.71/5.43/hr
15) 0.22m - 2:25(11:03/m) 147/168bpm 36cal 2.43/4.36/hr
16) 0.18m - 59(5:23/m) 158/168bpm 16cal 4.98/5.69/hr
17) 0.22m - 2:28(11:11/m) 149/169bpm 38cal 2.4/5.2/hr
18) 0.18m - 58(5:17/m) 160/168bpm 17cal 5.08/5.53/hr
19) 0.03m - 40(21:20/m) 163/169bpm 12cal 1.26/5.36/hr
20) 0.22m - 2:11(10:06/m) 137/147bpm 24cal 2.65/2.88/hr
58 2:17 57 2:14 57 1 2:14 58 2:18 59 2:33 59 2:20 1:00 2:25 59 2:28 58 40 2:11
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.13 |
39 |
39 |
5:12 |
127 91-156 |
660 |
0.25 |
1:46 |
1:07 |
8:52 |
156 142-161 |
1384 |
0.38 |
3:02 |
1:17 |
10:14 |
133 127-142 |
1362 |
0.50 |
3:46 |
44 |
5:51 |
144 128-163 |
842 |
0.63 |
4:44 |
57 |
7:40 |
162 153-166 |
1242 |
0.75 |
5:59 |
1:16 |
10:06 |
143 137-151 |
1444 |
0.88 |
6:49 |
49 |
6:34 |
144 135-160 |
945 |
1.00 |
7:41 |
52 |
6:57 |
166 160-169 |
1155 |
1.13 |
8:57 |
1:16 |
10:06 |
148 140-158 |
1494 |
1.25 |
9:55 |
58 |
7:47 |
143 137-156 |
1113 |
1.38 |
10:35 |
40 |
5:18 |
166 157-170 |
879 |
1.50 |
11:59 |
1:24 |
11:16 |
157 142-171 |
1768 |
1.63 |
13:04 |
1:05 |
8:40 |
140 135-150 |
1214 |
1.75 |
13:47 |
43 |
5:41 |
163 153-168 |
927 |
1.88 |
15:13 |
1:26 |
11:32 |
155 139-167 |
1786 |
2.00 |
16:32 |
1:19 |
10:29 |
136 133-141 |
1426 |
2.13 |
17:13 |
41 |
5:31 |
156 144-167 |
861 |
2.25 |
18:27 |
1:14 |
9:50 |
161 147-168 |
1582 |
2.38 |
19:44 |
1:17 |
10:17 |
138 134-145 |
1419 |
2.50 |
20:25 |
41 |
5:30 |
154 140-166 |
848 |
2.63 |
21:38 |
1:12 |
9:37 |
160 148-169 |
1539 |
2.75 |
23:00 |
1:22 |
10:56 |
139 134-148 |
1521 |
2.88 |
23:43 |
43 |
5:45 |
152 135-164 |
873 |
3.00 |
24:48 |
1:05 |
8:41 |
166 157-169 |
1442 |
3.13 |
26:09 |
1:22 |
10:52 |
144 135-154 |
1566 |
3.25 |
27:00 |
51 |
6:48 |
150 136-163 |
1020 |
3.38 |
28:07 |
1:07 |
8:52 |
165 156-169 |
1464 |
3.50 |
29:30 |
1:23 |
11:07 |
145 137-155 |
1611 |
3.60 |
30:33 |
1:03 |
10:34 |
131 129-137 |
1385 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:33 |
6:15 |
46.61% |
More |
800m |
3:39 |
7:21 |
46.16% |
More |
1km |
4:31 |
7:16 |
48.88% |
More |
Mile |
7:32 |
7:32 |
50.46% |
More |
5k |
25:51 |
8:19 |
49.86% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:38 |
7:38 |
49.80 |
5km |
25:57 |
8:21 |
49.67 |
5M |
43:22 |
8:40 |
48.67 |
10km |
54:51 |
8:50 |
48.20 |
10M |
1:31:41 |
9:10 |
47.74 |
Half |
2:02:44 |
9:22 |
46.88 |
20M |
3:13:50 |
9:42 |
47.04 |
Mara |
4:19:28 |
9:54 |
46.86 |
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