Mon 13th Mar 2017 at 7:00pm by snogard
Run > Hill Work
- Good
-
Time
51:47
-
Miles
4.07
-
Min/mi
12:43
-
Pacing
44%
-
WAVA
45.50
-
Stride(cm)
78
-
Cals
423
-
Cadence
162
-
BPM
135
-
%MHR
71.3
-
B/mi
1715
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1.13m - 12:20(10:55/m) 126/147bpm 107cal 5.49/6.51mph
2) 0.39m - 4:00(10:16/m) 140/151bpm 37cal 5.85/6.72mph
3) 0.03m - 2:00(59:20/m) 110/142bpm 9cal 1.01/5.95mph
4) 0.39m - 4:00(10:21/m) 141/152bpm 37cal 5.79/7.01mph
5) 0.03m - 2:00(1:00:09/m) 113/147bpm 9cal 1/6.22mph
6) 0.4m - 4:00(10:03/m) 143/153bpm 37cal 5.97/7.12mph
7) 0.03m - 2:00(57:32/m) 118/148bpm 10cal 1.04/6.8mph
8) 0.4m - 4:00(9:57/m) 145/154bpm 38cal 6.03/7.39mph
9) 0.04m - 2:00(52:38/m) 118/148bpm 9cal 1.14/6.26mph
10) 0.39m - 4:00(10:17/m) 144/154bpm 37cal 5.84/6.97mph
11) 0.08m - 2:00(23:38/m) 122/148bpm 10cal 2.54/6.59mph
12) 0.75m - 9:27(12:32/m) 141/153bpm 83cal 4.79/6.51mph
12:20 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 9:27
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:10 |
106 84-126 |
1078 |
164 122-168 |
2/0 |
0.25 |
2:37 |
1:21 |
10:47 |
129 127-130 |
1391 |
167 164-170 |
4/0 |
0.38 |
3:53 |
1:15 |
10:03 |
135 130-141 |
1357 |
169 166-172 |
0/1 |
0.50 |
5:08 |
1:15 |
10:00 |
135 127-147 |
1349 |
170 168-172 |
0/3 |
0.63 |
6:22 |
1:15 |
9:56 |
132 126-136 |
1312 |
170 164-172 |
0/7 |
0.75 |
7:33 |
1:11 |
9:27 |
135 131-138 |
1277 |
170 168-174 |
0/3 |
0.88 |
8:43 |
1:10 |
9:21 |
133 132-133 |
1243 |
170 168-172 |
0/8 |
1.00 |
9:56 |
1:13 |
9:45 |
130 128-133 |
1266 |
167 166-170 |
0/5 |
1.13 |
11:40 |
1:44 |
13:50 |
123 104-133 |
1701 |
168 166-172 |
0/14 |
1.25 |
13:32 |
1:52 |
14:56 |
126 101-141 |
1882 |
170 160-176 |
8/7 |
1.38 |
14:49 |
1:17 |
10:19 |
144 140-149 |
1485 |
169 162-172 |
8/7 |
1.50 |
16:08 |
1:18 |
10:27 |
146 142-151 |
1526 |
170 166-174 |
8/8 |
1.63 |
19:09 |
3:01 |
24:10 |
121 96-142 |
2925 |
155 110-170 |
10/3 |
1.75 |
20:27 |
1:18 |
10:24 |
143 139-149 |
1487 |
170 166-174 |
8/7 |
1.88 |
21:43 |
1:16 |
10:06 |
148 143-152 |
1495 |
169 166-174 |
8/6 |
2.00 |
24:40 |
2:57 |
23:36 |
125 96-150 |
2949 |
147 110-176 |
4/8 |
2.13 |
25:55 |
1:15 |
9:59 |
138 125-146 |
1378 |
169 166-172 |
7/8 |
2.25 |
27:09 |
1:15 |
9:57 |
148 144-153 |
1473 |
167 158-172 |
6/8 |
2.38 |
28:25 |
1:15 |
10:03 |
149 146-153 |
1498 |
171 166-176 |
7/8 |
2.50 |
31:12 |
2:48 |
22:23 |
127 101-146 |
2842 |
155 106-176 |
9/6 |
2.63 |
32:30 |
1:18 |
10:23 |
150 144-154 |
1557 |
169 162-174 |
8/7 |
2.75 |
33:47 |
1:16 |
10:11 |
150 146-154 |
1526 |
169 162-174 |
8/5 |
2.88 |
36:39 |
2:52 |
22:57 |
127 102-148 |
2915 |
147 108-176 |
4/7 |
3.00 |
37:56 |
1:17 |
10:18 |
142 129-150 |
1463 |
169 164-174 |
7/8 |
3.13 |
39:13 |
1:17 |
10:17 |
149 145-154 |
1533 |
168 164-172 |
6/7 |
3.25 |
40:41 |
1:28 |
11:40 |
148 136-154 |
1727 |
155 82-172 |
6/9 |
3.38 |
43:29 |
2:48 |
22:27 |
119 109-133 |
2671 |
117 108-124 |
16/0 |
3.50 |
45:49 |
2:20 |
18:41 |
141 119-153 |
2634 |
158 116-168 |
18/0 |
3.63 |
47:15 |
1:26 |
11:28 |
144 143-146 |
1651 |
167 164-168 |
6/0 |
3.75 |
48:35 |
1:19 |
10:35 |
146 145-147 |
1545 |
167 166-168 |
4/0 |
3.88 |
49:48 |
1:14 |
9:50 |
146 144-147 |
1437 |
168 166-170 |
0/3 |
4.00 |
50:59 |
1:11 |
9:27 |
146 146-147 |
1379 |
166 166-168 |
1/2 |
4.07 |
51:45 |
46 |
10:41 |
146 145-148 |
1559 |
158 122-168 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.6 |
168 |
3.8 |
43:15 |
11:20 |
Walk |
11.8 |
114 |
0.3 |
6:07 |
24:00 |
Still |
4.6 |
- |
- |
2:22 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:22 |
44.42% |
More |
800m |
4:44 |
9:31 |
49.14% |
More |
1km |
5:58 |
9:37 |
50.58% |
More |
Mile |
9:52 |
9:52 |
51.80% |
More |
5k |
38:59 |
12:33 |
45.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:03 |
11:03 |
46.22 |
5km |
38:29 |
12:23 |
46.37 |
5M |
1:04:56 |
12:59 |
44.94 |
10km |
1:22:29 |
13:16 |
44.34 |
10M |
2:19:12 |
13:55 |
43.39 |
Half |
3:07:21 |
14:18 |
42.16 |
20M |
4:58:23 |
14:55 |
41.78 |
Mara |
6:41:35 |
15:20 |
41.19 |
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Good session
Thank you, threw a few steps in at the end just for good measure