Thu 3rd Aug 2017 at 6:00am by Richard-M

Run > Hill Work
  • Time
    1:04:49
  • Miles
    8.09
  • Min/mi
    8:01
  • Pacing
    68%
  • WAVA
    58.61
  • Stride(cm)
    119
  • Cals
    843
  • Cadence
    168
  • BPM
    140
  • %MHR
    82.1
  • B/mi
    1119
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Hill work: sun! + wind - 3.5k WU, 1 full + 5 half Tite Hills, 3.5 k return, bit faster with the wind
HArd work to get going!

Seem to be slightly out on my turn around points on the segments..

Split Summary
===
1) 1km - 5:13(5:13/km) 120/131bpm 61cal 11.49/14.37kmph
2) 1km - 5:07(5:07/km) 131/133bpm 69cal 11.74/14.11kmph
3) 1km - 4:49(4:49/km) 134/140bpm 66cal 12.45/34.94kmph
4) 1km - 5:12(5:12/km) 139/149bpm 69cal 11.53/15.47kmph
5) 1km - 5:13(5:13/km) 146/156bpm 76cal 11.52/15kmph
6) 1km - 4:56(4:56/km) 137/159bpm 62cal 12.16/16.13kmph
7) 1km - 5:12(5:12/km) 139/163bpm 61cal 11.56/16.82kmph
8) 1km - 5:12(5:12/km) 143/165bpm 64cal 11.55/14.77kmph
9) 1km - 4:51(4:51/km) 138/165bpm 55cal 12.37/16.74kmph
10) 1km - 4:54(4:54/km) 134/147bpm 50cal 12.26/15.57kmph
11) 1km - 4:47(4:47/km) 148/150bpm 69cal 12.56/19.44kmph
12) 1km - 4:21(4:21/km) 156/160bpm 66cal 13.78/16.72kmph
13) 1km - 4:56(4:56/km) 154/161bpm 74cal 12.14/14.37kmph
14) 0.02km - 7(6:31/km) 153/154bpm 1cal 9.2/11.9kmph
5:13 5:07 4:49 5:12 5:13 4:56 5:12 5:12 4:51 4:54 4:47 4:21 4:56 7
Pin Map
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0mi in 0

Pace

14% 17% 39% 22% 8% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.25 2:08 2:08 8:34 116 104-123 994 162 114-166
0.50 4:15 2:07 8:26 121 108-126 1021 165 158-170
0.75 6:16 2:01 8:05 129 115-131 1042 167 166-170
1.00 8:17 2:01 8:02 131 129-132 1053 169 166-174
1.25 10:25 2:08 8:33 131 128-133 1120 168 164-170
1.50 12:15 1:50 7:19 133 131-138 972 167 166-170
1.75 14:18 2:03 8:12 135 119-140 1106 167 164-170
2.00 16:11 1:53 7:33 137 136-140 1035 168 166-168
2.25 19:02 2:51 11:26 131 95-141 1497 167 108-172
2.50 21:23 2:21 9:23 146 134-149 1370 170 168-172
2.75 23:53 2:30 9:59 150 140-156 1497 170 124-174
3.00 25:47 1:54 7:37 142 130-147 1081 170 166-172
3.25 28:16 2:29 9:54 137 122-147 1356 167 114-172
3.50 30:12 1:56 7:45 138 130-141 1069 168 166-170
3.75 32:17 2:05 8:21 141 125-161 1178 173 126-182
4.00 35:18 3:01 12:03 133 110-162 1603 167 112-180
4.25 37:54 2:36 10:24 145 125-163 1508 168 48-182
4.50 40:19 2:25 9:39 140 117-165 1351 174 126-180
4.75 43:34 3:15 13:00 133 111-164 1729 164 112-182
5.00 46:16 2:42 10:49 147 131-165 1591 172 106-182
5.25 48:53 2:37 10:27 143 113-165 1494 173 120-180
5.50 51:29 2:36 10:23 137 130-164 1423 165 132-172
5.75 53:55 2:26 9:46 127 120-134 1240 163 62-168
6.00 56:02 2:07 8:29 131 123-141 1112 161 94-170
6.25 57:57 1:55 7:39 145 141-148 1109 169 168-170
6.50 59:52 1:55 7:39 147 145-149 1125 170 168-172
6.75 1:01:50 1:58 7:54 148 146-150 1169 169 166-172
7.00 1:03:36 1:46 7:04 151 148-156 1067 172 168-178
7.25 1:05:22 1:46 7:03 156 155-157 1099 173 170-176
7.50 1:07:10 1:48 7:11 159 157-161 1143 175 168-178
7.75 1:09:13 2:03 8:14 155 152-160 1276 164 112-168
8.00 1:11:10 1:57 7:48 151 139-155 1179 167 164-170
8.09 1:11:54 44 8:20 153 153-154 1275 169 164-170

Heart

140/165max
  • Show Beats/Mile

Cadence

168 (182 max) Stride Length: 119cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.5 169 8 1:08:39 8:36
Walk 4.5 121 0.1 3:14 29:55
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:52 47.09% More
800m 3:26 6:55 54.49% More
1km 4:19 6:56 56.63% More
Mile 7:15 7:15 57.47% More
5k 25:43 8:17 55.07% More
5 miles 45:19 9:04 50.80% More
10k 56:21 9:04 51.01% More

Predictions

Dist Time Per Mile WAVA
1M 6:23 6:23 65.21
5km 22:26 7:13 63.11
5M 38:02 7:36 60.54
10km 48:23 7:47 59.40
10M 1:21:59 8:12 57.90
Half 1:50:35 8:26 56.34
20M 2:56:45 8:50 55.86
Mara 3:58:24 9:06 55.22

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