Tue 26th Jan 2016 at 1:00pm by hellen
Run > Hill Work
-
Time
48:22
-
Miles
5.54
-
Min/mi
8:44
-
Pacing
83%
-
WAVA
57.90
-
Stride(cm)
108
-
Cals
583
-
Cadence
171
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:46(9:46/m) 105cal 6.14/7.03mph
2) 1m - 8:27(8:27/m) 106cal 7.1/8.5mph
3) 1m - 8:35(8:35/m) 107cal 6.99/8.66mph
4) 1m - 8:18(8:18/m) 107cal 7.23/9.6mph
5) 1m - 8:27(8:27/m) 102cal 7.1/8.18mph
6) 0.54m - 4:49(8:55/m) 56cal 6.72/7.03mph
9:46 8:27 8:35 8:18 8:27 4:49
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:20 |
2:20 |
9:21 |
174 120-180 |
0.50 |
4:44 |
2:24 |
9:37 |
175 170-178 |
0.75 |
7:13 |
2:29 |
9:54 |
175 172-176 |
1.00 |
9:57 |
2:44 |
10:58 |
174 174-176 |
1.25 |
12:09 |
2:12 |
8:47 |
180 120-186 |
1.50 |
14:11 |
2:01 |
8:06 |
167 120-180 |
1.75 |
16:22 |
2:11 |
8:45 |
157 118-186 |
2.00 |
18:25 |
2:03 |
8:11 |
173 120-186 |
2.25 |
20:38 |
2:13 |
8:52 |
158 120-182 |
2.50 |
22:38 |
2:00 |
8:01 |
167 120-180 |
2.75 |
24:55 |
2:17 |
9:08 |
166 120-180 |
3.00 |
26:59 |
2:05 |
8:18 |
169 120-180 |
3.25 |
29:05 |
2:06 |
8:24 |
167 120-182 |
3.50 |
31:10 |
2:05 |
8:19 |
170 120-186 |
3.75 |
33:17 |
2:07 |
8:28 |
172 120-180 |
4.00 |
35:23 |
2:06 |
8:25 |
174 120-180 |
4.25 |
37:29 |
2:06 |
8:24 |
168 120-186 |
4.50 |
39:39 |
2:10 |
8:40 |
168 120-180 |
4.75 |
42:11 |
2:32 |
10:06 |
176 172-178 |
5.00 |
45:02 |
2:51 |
11:25 |
176 174-178 |
5.25 |
47:17 |
2:14 |
8:58 |
176 174-178 |
5.50 |
49:32 |
2:15 |
9:00 |
176 174-178 |
5.54 |
49:51 |
19 |
8:17 |
175 174-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.7 |
176 |
5 |
43:42 |
8:48 |
Walk |
10.1 |
119 |
0.6 |
5:01 |
8:49 |
Still |
2.3 |
- |
- |
1:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:55 |
45.85% |
More |
800m |
4:03 |
8:10 |
49.13% |
More |
1km |
5:05 |
8:10 |
51.10% |
More |
Mile |
8:20 |
8:20 |
53.04% |
More |
5k |
26:10 |
8:25 |
58.97% |
More |
5 miles |
44:45 |
8:57 |
56.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:14 |
7:14 |
61.05 |
5km |
25:27 |
8:11 |
60.63 |
5M |
43:10 |
8:38 |
58.32 |
10km |
54:56 |
8:50 |
57.37 |
10M |
1:33:10 |
9:19 |
55.59 |
Half |
2:05:45 |
9:36 |
53.72 |
20M |
3:21:08 |
10:03 |
52.70 |
Mara |
4:31:27 |
10:22 |
51.61 |
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