Wed 13th Jan 2016 at 1:00pm by hellen
Run > Hill Work
-
Time
55:54
-
Miles
6.64
-
Min/mi
8:25
-
Pacing
0%
-
WAVA
60.47
-
Stride(cm)
106
-
Cals
688
-
Cadence
180
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:13(9:13/m) 99cal 6.51/7.45mph
2) 1m - 8:30(8:30/m) 100cal 7.05/8.27mph
3) 1m - 7:59(7:59/m) 108cal 7.51/8.93mph
4) 1m - 8:09(8:09/m) 107cal 7.36/9.43mph
5) 1m - 7:57(7:57/m) 108cal 7.55/8.56mph
6) 1m - 8:15(8:15/m) 106cal 7.28/9.1mph
7) 0.64m - 5:51(9:06/m) 60cal 6.59/6.95mph
9:13 8:30 7:59 8:09 7:57 8:15 5:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:27 |
2:27 |
9:50 |
173 120-178 |
0.50 |
4:42 |
2:15 |
8:58 |
176 172-178 |
0.75 |
6:59 |
2:17 |
9:08 |
177 174-182 |
1.00 |
10:23 |
3:24 |
13:37 |
176 174-178 |
1.25 |
13:11 |
2:48 |
11:11 |
175 120-180 |
1.50 |
15:28 |
2:17 |
9:07 |
175 174-178 |
1.75 |
17:27 |
2:00 |
7:59 |
186 174-192 |
2.00 |
19:29 |
2:02 |
8:08 |
180 174-192 |
2.25 |
21:29 |
1:59 |
7:57 |
185 174-192 |
2.50 |
23:30 |
2:01 |
8:05 |
181 176-192 |
2.75 |
25:28 |
1:58 |
7:51 |
186 176-192 |
3.00 |
27:29 |
2:01 |
8:06 |
180 176-192 |
3.25 |
32:08 |
4:39 |
18:36 |
183 176-192 |
3.50 |
34:17 |
2:09 |
8:35 |
187 184-188 |
3.75 |
36:16 |
1:59 |
7:57 |
183 176-186 |
4.00 |
38:21 |
2:05 |
8:20 |
186 178-192 |
4.25 |
40:18 |
1:57 |
7:49 |
185 178-190 |
4.50 |
42:17 |
1:59 |
7:57 |
185 180-188 |
4.75 |
44:17 |
2:00 |
8:00 |
180 176-186 |
5.00 |
46:18 |
2:01 |
8:02 |
179 176-184 |
5.25 |
48:36 |
2:18 |
9:12 |
178 120-186 |
5.50 |
50:37 |
2:01 |
8:04 |
182 176-192 |
5.75 |
52:43 |
2:07 |
8:26 |
179 174-190 |
6.00 |
1:13:46 |
21:02 |
1:24:08 |
178 174-182 |
6.25 |
1:17:11 |
3:26 |
13:42 |
174 120-178 |
6.50 |
1:20:20 |
3:09 |
12:37 |
173 120-182 |
6.64 |
1:21:37 |
1:17 |
9:01 |
177 174-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.5 |
180 |
6.6 |
55:55 |
8:25 |
Walk |
2.2 |
120 |
0 |
1:50 |
158:38:56 |
Still |
29.2 |
- |
- |
23:52 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:27 |
48.72% |
More |
800m |
3:53 |
7:50 |
51.24% |
More |
1km |
4:51 |
7:48 |
53.53% |
More |
Mile |
7:55 |
7:55 |
55.81% |
More |
5k |
27:34 |
8:52 |
55.97% |
More |
5 miles |
45:34 |
9:07 |
55.26% |
More |
10k |
1:16:50 |
12:22 |
41.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:50 |
6:50 |
64.62 |
5km |
24:03 |
7:44 |
64.15 |
5M |
40:48 |
8:10 |
61.70 |
10km |
51:56 |
8:21 |
60.69 |
10M |
1:28:04 |
8:48 |
58.81 |
Half |
1:58:51 |
9:04 |
56.84 |
20M |
3:10:07 |
9:30 |
55.75 |
Mara |
4:16:35 |
9:48 |
54.60 |
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