Sun 10th Apr 2016 at 9:00am by Karen S
Run > Hill Work
-
Time
1:08:14
-
Miles
5.68
-
Min/mi
12:01
-
Pacing
83%
-
WAVA
42.77
-
Cals
761
-
BPM
169
-
%MHR
99
-
B/mi
2034
-
Asc(m)
42
-
Hillscore
17
-
Surface
Road
Notes & Comments
Soothil x 1 hill run
===
1) 1m - 11:11(11:11/m) 148/172bpm 102cal 5.36/31.68mph
2) 1m - 11:45(11:45/m) 178/186bpm 142cal 5.11/6.46mph
3) 1m - 12:02(12:02/m) 169/186bpm 131cal 4.99/6.08mph
4) 1m - 12:50(12:50/m) 177/186bpm 155cal 4.67/6.64mph
5) 1m - 11:52(11:52/m) 174/186bpm 136cal 5.06/6.19mph
6) 0.68m - 8:34(12:35/m) 173/185bpm 95cal 4.77/6.7mph
11:11 11:45 12:02 12:50 11:52 8:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
3:03 |
3:03 |
12:12 |
121 98-143 |
1477 |
3/0 |
0.50 |
5:50 |
2:47 |
11:08 |
152 142-160 |
1693 |
3/7 |
0.75 |
8:27 |
2:37 |
10:27 |
156 149-164 |
1631 |
0/19 |
1.00 |
11:10 |
2:43 |
10:54 |
162 152-172 |
1765 |
0/16 |
1.25 |
14:06 |
2:55 |
11:42 |
172 157-179 |
2012 |
12/1 |
1.50 |
17:02 |
2:56 |
11:45 |
180 178-182 |
2114 |
12/0 |
1.75 |
19:57 |
2:55 |
11:41 |
177 176-179 |
2069 |
5/1 |
2.00 |
22:55 |
2:58 |
11:51 |
181 178-186 |
2146 |
20/0 |
2.25 |
25:41 |
2:46 |
11:05 |
177 170-186 |
1961 |
0/7 |
2.50 |
28:29 |
2:48 |
11:11 |
164 158-177 |
1834 |
0/32 |
2.75 |
31:21 |
2:52 |
11:26 |
164 156-170 |
1876 |
0/21 |
3.00 |
34:57 |
3:36 |
14:24 |
170 156-183 |
2449 |
11/8 |
3.25 |
38:25 |
3:29 |
13:55 |
180 176-184 |
2506 |
24/0 |
3.50 |
42:15 |
3:49 |
15:17 |
177 173-186 |
2705 |
28/0 |
3.75 |
45:11 |
2:57 |
11:47 |
178 168-184 |
2098 |
6/3 |
4.00 |
47:47 |
2:35 |
10:22 |
171 166-177 |
1772 |
0/16 |
4.25 |
50:51 |
3:04 |
12:14 |
176 173-177 |
2154 |
1/6 |
4.50 |
53:27 |
2:36 |
10:25 |
169 167-173 |
1759 |
0/15 |
4.75 |
56:31 |
3:04 |
12:17 |
173 163-184 |
2125 |
9/8 |
5.00 |
59:39 |
3:08 |
12:31 |
180 173-186 |
2252 |
9/0 |
5.25 |
1:03:42 |
4:03 |
16:13 |
167 151-182 |
2707 |
18/0 |
5.50 |
1:06:27 |
2:46 |
11:02 |
177 174-181 |
1954 |
5/4 |
5.68 |
1:08:13 |
1:46 |
9:42 |
181 175-184 |
1757 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:43 |
38.16% |
More |
800m |
5:13 |
10:30 |
38.91% |
More |
1km |
6:41 |
10:45 |
39.56% |
More |
Mile |
10:58 |
10:58 |
40.93% |
More |
5k |
36:17 |
11:41 |
43.21% |
More |
5 miles |
59:32 |
11:54 |
42.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:30 |
10:30 |
42.73 |
5km |
35:37 |
11:28 |
44.02 |
5M |
59:28 |
11:54 |
43.02 |
10km |
1:15:10 |
12:06 |
42.61 |
10M |
2:05:31 |
12:33 |
41.96 |
Half |
2:47:54 |
12:49 |
40.92 |
20M |
4:24:52 |
13:15 |
40.72 |
Mara |
5:54:19 |
13:31 |
40.25 |
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