Wed 29th Mar 2017 at 6:00am by ZORBAX65
Run > Hill Work
-
Time
1:10:06
-
Miles
8.08
-
Min/mi
8:41
-
Pacing
0%
-
WAVA
56.97
-
Stride(cm)
109
-
Cals
863
-
Cadence
170
-
BPM
183
-
%MHR
104.5
-
B/mi
1586
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Casa_Collana_Vomero_Falcone_Collana_Casa
===
1) 1km - 5:08(5:08/km) 186/207bpm 70cal 11.68/15.12kmph
2) 1km - 5:23(5:23/km) 207/216bpm 77cal 11.13/14.58kmph
3) 1km - 5:53(5:53/km) 207/212bpm 84cal 10.19/11.92kmph
4) 1km - 5:44(5:44/km) 205/212bpm 81cal 10.47/11.79kmph
5) 1km - 5:17(5:17/km) 200/212bpm 75cal 11.35/15.79kmph
6) 1km - 5:21(5:21/km) 198/215bpm 76cal 11.22/20.12kmph
7) 1km - 5:34(5:34/km) 188/202bpm 79cal 10.79/11.92kmph
8) 1km - 5:23(5:23/km) 207/213bpm 76cal 11.16/12.06kmph
9) 1km - 5:47(5:47/km) 195/209bpm 82cal 10.38/12.16kmph
10) 1km - 5:36(5:36/km) 186/193bpm 79cal 10.72/12.73kmph
11) 1km - 5:18(5:18/km) 141/175bpm 25cal 11.31/13.37kmph
12) 1km - 4:39(4:39/km) 148/155bpm 33cal 12.91/18.14kmph
13) 1km - 5:01(5:01/km) 143/182bpm 26cal 11.96/14.44kmph
14) 0.01km - 2(4:51/km) 183/183bpm 12.38/13.5kmph
5:08 5:23 5:53 5:44 5:17 5:21 5:34 5:23 5:47 5:36 5:18 4:39 5:01 2
-
Min/mi
0
-
Recent
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.
|
0.25 |
2:07 |
2:07 |
8:29 |
178 169-184 |
1509 |
162 120-176 |
0.50 |
4:09 |
2:02 |
8:06 |
187 179-201 |
1516 |
165 160-176 |
0.75 |
6:05 |
1:56 |
7:45 |
208 201-216 |
1612 |
168 164-176 |
1.00 |
8:55 |
2:50 |
11:19 |
202 186-211 |
2285 |
165 92-176 |
1.25 |
11:13 |
2:18 |
9:13 |
208 203-211 |
1916 |
167 160-178 |
1.50 |
13:39 |
2:26 |
9:42 |
209 207-210 |
2028 |
169 162-180 |
1.75 |
16:00 |
2:22 |
9:27 |
205 200-211 |
1937 |
169 162-178 |
2.00 |
18:15 |
2:15 |
9:00 |
205 198-212 |
1846 |
170 164-176 |
2.25 |
20:35 |
2:19 |
9:17 |
207 202-212 |
1922 |
169 164-174 |
2.50 |
22:50 |
2:16 |
9:02 |
202 195-209 |
1826 |
172 166-182 |
2.75 |
24:55 |
2:05 |
8:20 |
198 190-207 |
1649 |
169 162-180 |
3.00 |
27:06 |
2:11 |
8:45 |
206 196-212 |
1803 |
170 166-176 |
3.25 |
29:23 |
2:17 |
9:08 |
190 186-196 |
1734 |
172 166-182 |
3.50 |
31:41 |
2:18 |
9:12 |
195 190-203 |
1795 |
170 164-184 |
3.75 |
33:44 |
2:03 |
8:12 |
206 196-215 |
1688 |
172 164-182 |
4.00 |
35:53 |
2:08 |
8:33 |
186 180-196 |
1590 |
173 168-182 |
4.25 |
38:00 |
2:08 |
8:31 |
188 183-194 |
1602 |
173 166-182 |
4.50 |
40:10 |
2:09 |
8:38 |
200 189-209 |
1726 |
171 164-180 |
4.75 |
42:23 |
2:13 |
8:53 |
209 201-213 |
1857 |
170 162-184 |
5.00 |
44:37 |
2:14 |
8:57 |
207 204-210 |
1852 |
168 162-178 |
5.25 |
46:54 |
2:16 |
9:05 |
204 191-209 |
1854 |
171 166-176 |
5.50 |
49:18 |
2:25 |
9:39 |
187 183-191 |
1803 |
172 166-182 |
5.75 |
51:34 |
2:16 |
9:05 |
186 183-192 |
1690 |
172 164-184 |
6.00 |
53:58 |
2:23 |
9:33 |
188 184-193 |
1796 |
173 164-184 |
6.25 |
56:00 |
2:02 |
8:08 |
180 168-189 |
1463 |
175 168-184 |
6.50 |
58:09 |
2:09 |
8:36 |
145 126-175 |
1246 |
171 164-184 |
6.75 |
1:00:20 |
2:12 |
8:46 |
128 107-145 |
1122 |
171 164-180 |
7.00 |
1:02:11 |
1:51 |
7:25 |
149 140-155 |
1104 |
177 170-188 |
7.25 |
1:04:07 |
1:56 |
7:44 |
149 143-152 |
1151 |
177 172-186 |
7.50 |
1:05:59 |
1:52 |
7:26 |
141 128-153 |
1049 |
176 170-188 |
7.75 |
1:15:22 |
9:23 |
37:33 |
138 114-149 |
5182 |
166 114-186 |
8.00 |
1:17:52 |
2:29 |
9:58 |
135 93-166 |
1345 |
168 122-182 |
8.08 |
1:18:27 |
35 |
7:08 |
177 169-183 |
1263 |
174 168-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.2 |
170 |
8.1 |
1:09:58 |
8:40 |
Walk |
9.5 |
115 |
0 |
7:27 |
12:44:12 |
Still |
1.3 |
- |
- |
1:02 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:08 |
47.17% |
More |
800m |
3:40 |
7:22 |
53.83% |
More |
1km |
4:36 |
7:24 |
55.79% |
More |
Mile |
7:48 |
7:48 |
55.88% |
More |
5k |
26:38 |
8:34 |
55.72% |
More |
5 miles |
43:05 |
8:37 |
56.14% |
More |
10k |
54:16 |
8:44 |
55.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:37 |
6:37 |
65.91 |
5km |
23:48 |
7:40 |
62.37 |
5M |
40:45 |
8:09 |
59.36 |
10km |
52:06 |
8:23 |
58.00 |
10M |
1:29:12 |
8:55 |
56.02 |
Half |
2:01:01 |
9:14 |
54.23 |
20M |
3:15:13 |
9:46 |
53.27 |
Mara |
4:24:52 |
10:07 |
52.35 |
Three Things You Saw Today
1 oggi le gambe non sono pronte e un dolore ai femorali si sente in fase di allungo
2 iniziamo con solito giro del vomero poi con Piero e rosario andiamo a V Falcone
3 per una variante in salita che ci sta bene per motivare un po e ultimo giro al collana nn troppo veloce
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