Tue 2nd Feb 2016 at 1:00pm by hellen
Run > Hill Work
-
Time
42:43
-
Miles
5.18
-
Min/mi
8:15
-
Pacing
78%
-
WAVA
61.16
-
Stride(cm)
108
-
Cals
546
-
Cadence
181
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:23(9:23/m) 102cal 6.4/6.82mph
2) 1m - 8:09(8:09/m) 107cal 7.36/8.91mph
3) 1m - 7:55(7:55/m) 109cal 7.58/9.6mph
4) 1m - 7:52(7:52/m) 106cal 7.63/10.83mph
5) 1m - 7:51(7:51/m) 104cal 7.64/9.25mph
6) 0.18m - 1:33(8:45/m) 18cal 6.85/7.06mph
9:23 8:09 7:55 7:52 7:51 1:33
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:22 |
2:22 |
9:27 |
178 174-182 |
0.50 |
4:40 |
2:18 |
9:11 |
176 174-178 |
0.75 |
7:00 |
2:21 |
9:22 |
177 172-180 |
1.00 |
10:05 |
3:05 |
12:19 |
175 120-180 |
1.25 |
12:07 |
2:03 |
8:11 |
185 174-190 |
1.50 |
14:10 |
2:02 |
8:09 |
180 172-190 |
1.75 |
16:11 |
2:01 |
8:04 |
187 178-192 |
2.00 |
18:14 |
2:03 |
8:12 |
180 176-188 |
2.25 |
20:12 |
1:58 |
7:51 |
185 178-190 |
2.50 |
22:11 |
1:59 |
7:57 |
181 178-186 |
2.75 |
24:09 |
1:59 |
7:54 |
185 176-190 |
3.00 |
26:09 |
1:59 |
7:58 |
182 178-190 |
3.25 |
28:10 |
2:01 |
8:06 |
180 174-186 |
3.50 |
30:01 |
1:51 |
7:23 |
183 178-192 |
3.75 |
32:01 |
2:00 |
8:02 |
182 172-194 |
4.00 |
34:01 |
1:59 |
7:57 |
184 176-192 |
4.25 |
36:31 |
2:30 |
10:01 |
184 176-192 |
4.50 |
38:28 |
1:58 |
7:50 |
184 180-190 |
4.75 |
40:24 |
1:55 |
7:42 |
184 176-196 |
5.00 |
42:29 |
2:05 |
8:21 |
181 174-196 |
5.18 |
44:02 |
1:33 |
8:46 |
179 178-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.0 |
181 |
5.2 |
42:42 |
8:15 |
Walk |
1.6 |
120 |
0 |
43 |
30:03:50 |
Still |
1.4 |
- |
- |
37 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:21 |
49.37% |
More |
800m |
3:45 |
7:32 |
53.21% |
More |
1km |
4:44 |
7:37 |
54.85% |
More |
Mile |
7:47 |
7:47 |
56.75% |
More |
5k |
24:54 |
8:01 |
61.97% |
More |
5 miles |
42:23 |
8:29 |
59.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:53 |
6:53 |
64.15 |
5km |
24:13 |
7:48 |
63.71 |
5M |
41:04 |
8:13 |
61.30 |
10km |
52:17 |
8:25 |
60.28 |
10M |
1:28:40 |
8:52 |
58.41 |
Half |
1:59:39 |
9:08 |
56.46 |
20M |
3:11:24 |
9:34 |
55.37 |
Mara |
4:18:18 |
9:52 |
54.24 |
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