Sat 13th Jun 2015 at 8:00am by Essex Dave
Run > Hill Work
-
Time
16:05
-
Miles
1.99
-
Min/mi
8:05
-
Pacing
43%
-
WAVA
53.78
-
Stride(cm)
105
-
Cals
221
-
Cadence
189
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2 x 8mins continuous hills with 2 min recovery
===
1) 1m - 8:05(8:05/m) 112cal 3.32/4.08/hr
2) 0.99m - 7:59(8:06/m) 109cal 3.31/3.54/hr
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
31 |
31 |
8:12 |
185 126-200 |
0.13 |
59 |
29 |
7:36 |
192 188-196 |
0.19 |
1:29 |
30 |
7:55 |
193 188-196 |
0.25 |
1:58 |
29 |
7:47 |
192 186-196 |
0.31 |
2:28 |
30 |
8:02 |
186 184-188 |
0.38 |
2:58 |
30 |
7:53 |
194 192-196 |
0.44 |
3:28 |
30 |
8:04 |
188 184-192 |
0.50 |
3:59 |
31 |
8:17 |
188 182-196 |
0.56 |
4:30 |
30 |
8:07 |
190 186-194 |
0.63 |
5:00 |
31 |
8:13 |
182 182-184 |
0.69 |
5:31 |
30 |
8:06 |
192 190-194 |
0.75 |
6:02 |
31 |
8:22 |
185 180-192 |
0.81 |
6:34 |
32 |
8:25 |
189 182-196 |
0.88 |
7:05 |
31 |
8:22 |
188 182-194 |
0.94 |
7:36 |
31 |
8:15 |
183 180-186 |
1.00 |
10:12 |
2:36 |
41:31 |
179 122-194 |
1.06 |
10:43 |
31 |
8:14 |
185 122-208 |
1.13 |
11:12 |
30 |
7:56 |
190 188-192 |
1.19 |
11:43 |
31 |
8:12 |
193 184-198 |
1.25 |
12:13 |
30 |
8:01 |
191 186-192 |
1.31 |
12:44 |
31 |
8:14 |
186 184-190 |
1.38 |
13:14 |
30 |
8:06 |
193 192-194 |
1.44 |
13:45 |
30 |
8:07 |
185 182-188 |
1.50 |
14:16 |
31 |
8:19 |
190 184-196 |
1.56 |
14:48 |
32 |
8:32 |
188 182-192 |
1.63 |
15:19 |
31 |
8:15 |
185 182-188 |
1.69 |
15:48 |
29 |
7:48 |
195 194-198 |
1.75 |
16:17 |
29 |
7:47 |
188 184-192 |
1.81 |
16:46 |
29 |
7:43 |
195 188-202 |
1.88 |
17:17 |
30 |
8:06 |
193 184-196 |
1.94 |
17:48 |
31 |
8:14 |
186 184-194 |
1.99 |
18:11 |
23 |
7:53 |
196 196-198 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.1 |
189 |
2 |
16:01 |
8:04 |
Walk |
0.5 |
123 |
0 |
5 |
48:14 |
Still |
11.5 |
- |
- |
2:05 |
- |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:45 |
7:45 |
52.51 |
5km |
25:47 |
8:18 |
53.67 |
5M |
42:42 |
8:32 |
52.66 |
10km |
53:46 |
8:39 |
52.17 |
10M |
1:29:02 |
8:54 |
52.02 |
Half |
1:58:33 |
9:03 |
51.26 |
20M |
3:05:39 |
9:17 |
51.87 |
Mara |
4:07:10 |
9:26 |
51.95 |
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