Tue 17th Jan 2017 at 10:00am by jamesy1981
Run > Hill Work
- cold
-
Time
32:53
-
Miles
4.37
-
Min/mi
7:31
-
Pacing
93%
-
WAVA
56.39
-
Stride(cm)
125
-
Cals
382
-
Cadence
170
-
BPM
153
-
%MHR
89.5
-
B/mi
1151
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:54(4:54/km) 134/153bpm 49cal 12.24/0kmph
2) 1km - 4:38(4:38/km) 151/157bpm 54cal 12.96/0kmph
3) 1km - 4:33(4:33/km) 159/174bpm 56cal 13.17/0kmph
4) 1km - 4:28(4:28/km) 158/166bpm 54cal 13.42/0kmph
5) 1km - 4:49(4:49/km) 158/168bpm 58cal 12.47/0kmph
6) 1km - 4:43(4:43/km) 152/171bpm 54cal 12.71/0kmph
7) 1km - 4:38(4:38/km) 159/175bpm 56cal 12.96/0kmph
8) 0.03km - 10(4:40/km) 171/174bpm 1cal 12.84/0kmph
4:54 4:38 4:33 4:28 4:49 4:43 4:38 10
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:02 |
1:02 |
8:19 |
102 56-126 |
848 |
164 160-166 |
1/5 |
0.25 |
2:04 |
1:02 |
8:12 |
137 126-144 |
1124 |
167 164-170 |
3/3 |
0.38 |
2:56 |
52 |
6:57 |
141 134-147 |
980 |
167 166-168 |
1/3 |
0.50 |
3:54 |
58 |
7:46 |
145 143-149 |
1127 |
168 166-170 |
5/1 |
0.63 |
4:56 |
1:01 |
8:11 |
148 144-153 |
1210 |
167 164-168 |
5/0 |
0.75 |
5:53 |
58 |
7:42 |
151 146-157 |
1162 |
168 166-170 |
4/2 |
0.88 |
6:52 |
58 |
7:46 |
155 152-157 |
1204 |
168 166-170 |
4/1 |
1.00 |
7:47 |
55 |
7:23 |
153 148-155 |
1129 |
170 166-172 |
1/5 |
1.13 |
8:41 |
54 |
7:14 |
148 145-150 |
1071 |
171 170-174 |
1/5 |
1.25 |
9:35 |
54 |
7:09 |
150 148-155 |
1072 |
170 168-172 |
1/5 |
1.38 |
10:31 |
56 |
7:26 |
153 150-156 |
1138 |
171 168-174 |
3/3 |
1.50 |
11:22 |
51 |
6:48 |
153 149-158 |
1041 |
171 170-172 |
0/5 |
1.63 |
12:16 |
54 |
7:12 |
157 151-169 |
1130 |
170 168-172 |
3/2 |
1.75 |
13:14 |
59 |
7:51 |
162 154-174 |
1271 |
171 168-174 |
6/0 |
1.88 |
14:11 |
56 |
7:31 |
168 161-172 |
1262 |
170 170-172 |
5/0 |
2.00 |
15:07 |
56 |
7:28 |
160 155-164 |
1195 |
170 168-172 |
6/1 |
2.13 |
16:02 |
55 |
7:22 |
159 154-166 |
1170 |
170 168-172 |
1/3 |
2.25 |
16:56 |
54 |
7:14 |
154 147-163 |
1115 |
171 168-174 |
0/6 |
2.38 |
17:47 |
51 |
6:45 |
157 154-163 |
1060 |
172 170-176 |
1/4 |
2.50 |
18:40 |
53 |
7:04 |
162 157-166 |
1144 |
171 168-176 |
1/4 |
2.63 |
19:37 |
57 |
7:39 |
159 155-162 |
1217 |
170 168-172 |
2/3 |
2.75 |
20:33 |
56 |
7:26 |
153 151-156 |
1137 |
169 166-172 |
2/2 |
2.88 |
21:32 |
59 |
7:55 |
156 152-157 |
1235 |
170 168-174 |
6/1 |
3.00 |
22:33 |
1:00 |
8:02 |
158 155-166 |
1268 |
171 168-174 |
5/1 |
3.13 |
23:30 |
58 |
7:43 |
164 157-171 |
1265 |
170 168-172 |
4/2 |
3.25 |
24:30 |
59 |
7:53 |
162 155-170 |
1278 |
170 168-172 |
5/2 |
3.38 |
25:25 |
56 |
7:26 |
151 146-156 |
1123 |
170 168-172 |
0/6 |
3.50 |
26:25 |
1:00 |
7:59 |
144 140-147 |
1149 |
170 168-172 |
1/4 |
3.63 |
27:24 |
59 |
7:54 |
150 141-156 |
1185 |
169 168-172 |
3/2 |
3.75 |
28:11 |
46 |
6:11 |
152 146-156 |
941 |
179 162-220 |
5/2 |
3.88 |
29:11 |
1:00 |
7:58 |
164 151-175 |
1307 |
176 158-208 |
5/5 |
4.00 |
30:01 |
51 |
6:45 |
167 164-170 |
1128 |
182 158-216 |
5/3 |
4.13 |
30:58 |
57 |
7:33 |
160 154-164 |
1207 |
177 160-220 |
4/7 |
4.25 |
31:56 |
59 |
7:48 |
150 146-157 |
1171 |
167 166-170 |
0/7 |
4.37 |
32:52 |
56 |
7:46 |
159 150-174 |
1234 |
169 168-170 |
10/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
170 |
4.4 |
32:51 |
7:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:49 |
43.74% |
More |
800m |
3:31 |
7:05 |
47.98% |
More |
1km |
4:27 |
7:09 |
49.86% |
More |
Mile |
7:15 |
7:15 |
53.05% |
More |
5k |
23:01 |
7:25 |
56.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:53 |
6:53 |
55.90 |
5km |
22:54 |
7:22 |
57.02 |
5M |
37:56 |
7:35 |
56.13 |
10km |
47:45 |
7:41 |
55.80 |
10M |
1:19:05 |
7:55 |
55.69 |
Half |
1:45:17 |
8:02 |
54.94 |
20M |
2:44:53 |
8:15 |
55.59 |
Mara |
3:39:31 |
8:23 |
55.68 |
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