Thu 5th May 2016 at 6:00pm by Karen S
Run > Hill Work
-
Time
1:07:42
-
Miles
5.73
-
Min/mi
11:49
-
Pacing
84%
-
WAVA
43.50
-
Cals
756
-
BPM
168
-
%MHR
98.4
-
B/mi
1987
-
Asc(m)
42
-
Hillscore
17
-
Surface
Road
Notes & Comments
Soothill x 1 hill run
===
1) 1m - 11:07(11:07/m) 158/170bpm 117cal 5.4/7.38mph
2) 1m - 11:40(11:40/m) 173/181bpm 142cal 5.14/5.98mph
3) 1m - 11:49(11:49/m) 166/183bpm 123cal 5.08/5.97mph
4) 1m - 12:57(12:57/m) 173/182bpm 153cal 4.64/6.21mph
5) 1m - 11:24(11:24/m) 170/181bpm 124cal 5.26/6.59mph
6) 0.73m - 8:45(11:57/m) 171/181bpm 97cal 5.02/7.1mph
11:07 11:40 11:49 12:57 11:24 8:45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
3:00 |
3:00 |
12:02 |
146 102-167 |
1756 |
3/0 |
0.50 |
5:42 |
2:42 |
10:48 |
164 160-168 |
1771 |
3/6 |
0.75 |
8:23 |
2:40 |
10:41 |
155 150-160 |
1655 |
0/19 |
1.00 |
11:08 |
2:45 |
11:00 |
162 149-170 |
1783 |
0/13 |
1.25 |
13:56 |
2:49 |
11:15 |
166 149-179 |
1867 |
9/3 |
1.50 |
16:55 |
2:59 |
11:56 |
178 174-180 |
2125 |
14/0 |
1.75 |
19:47 |
2:52 |
11:26 |
173 172-175 |
1978 |
6/2 |
2.00 |
22:48 |
3:01 |
12:04 |
176 173-181 |
2125 |
15/0 |
2.25 |
25:33 |
2:45 |
10:59 |
175 167-183 |
1923 |
2/6 |
2.50 |
28:26 |
2:54 |
11:34 |
164 156-173 |
1897 |
0/28 |
2.75 |
31:18 |
2:52 |
11:26 |
160 154-164 |
1829 |
0/24 |
3.00 |
34:37 |
3:19 |
13:16 |
164 151-180 |
2175 |
7/11 |
3.25 |
38:12 |
3:35 |
14:21 |
176 164-181 |
2526 |
24/0 |
3.50 |
42:04 |
3:52 |
15:28 |
173 164-182 |
2676 |
31/0 |
3.75 |
44:50 |
2:45 |
11:01 |
173 162-179 |
1907 |
6/0 |
4.00 |
47:33 |
2:43 |
10:54 |
167 162-174 |
1820 |
0/17 |
4.25 |
50:10 |
2:36 |
10:26 |
170 167-172 |
1773 |
1/6 |
4.50 |
52:51 |
2:42 |
10:47 |
169 164-174 |
1822 |
0/11 |
4.75 |
55:45 |
2:54 |
11:36 |
164 157-178 |
1902 |
1/13 |
5.00 |
58:57 |
3:12 |
12:47 |
176 174-180 |
2250 |
15/0 |
5.25 |
1:02:43 |
3:46 |
15:05 |
167 157-176 |
2518 |
18/0 |
5.50 |
1:05:30 |
2:47 |
11:07 |
175 169-180 |
1946 |
7/2 |
5.73 |
1:07:42 |
2:12 |
9:29 |
177 173-181 |
1678 |
0/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:23 |
39.52% |
More |
800m |
5:06 |
10:16 |
39.74% |
More |
1km |
6:34 |
10:35 |
40.18% |
More |
Mile |
10:42 |
10:42 |
41.93% |
More |
5k |
35:45 |
11:30 |
43.86% |
More |
5 miles |
58:48 |
11:46 |
43.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:19 |
10:19 |
43.49 |
5km |
35:00 |
11:16 |
44.79 |
5M |
58:27 |
11:41 |
43.77 |
10km |
1:13:53 |
11:53 |
43.35 |
10M |
2:03:22 |
12:20 |
42.69 |
Half |
2:45:01 |
12:36 |
41.63 |
20M |
4:20:20 |
13:01 |
41.42 |
Mara |
5:48:14 |
13:17 |
40.95 |
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