Tue 24th Oct 2017 at 5:00pm by Hawkins
Run > Hill Work
- breezy
-
Time
59:24
-
Miles
6.21
-
Min/mi
9:34
-
Pacing
84%
-
WAVA
45.46
-
Stride(cm)
99
-
Cals
768
-
Cadence
169
-
BPM
147
-
%MHR
70.7
-
B/mi
1406
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Another tough run from the holiday cottage in Northumberland. I made the main road this time, without being chased by cattle!
Split Summary
===
1) 1m - 8:54(8:54/m) 135/150bpm 110cal 6.74/10.12mph
2) 1m - 9:09(9:09/m) 141/170bpm 113cal 6.56/7.37mph
3) 1m - 9:41(9:41/m) 144/169bpm 119cal 6.2/7.16mph
4) 1m - 9:40(9:40/m) 154/166bpm 137cal 6.2/6.8mph
5) 1m - 9:56(9:56/m) 152/174bpm 127cal 6.04/6.89mph
6) 1m - 9:51(9:51/m) 154/160bpm 133cal 6.1/6.66mph
7) 0.21m - 2:13(10:33/m) 154/157bpm 29cal 5.69/6.35mph
8:54 9:09 9:41 9:40 9:56 9:51 2:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:15 |
2:15 |
9:02 |
125 92-142 |
1128 |
161 124-166 |
0.50 |
4:35 |
2:20 +6
|
9:20 |
134 128-142 |
1251 |
164 160-176 |
0.75 |
6:44 |
2:08 |
8:34 |
141 133-150 |
1207 |
168 164-174 |
1.00 |
8:59 |
2:15 |
9:01 |
138 129-147 |
1244 |
167 160-174 |
1.25 |
11:05 |
2:06 |
8:25 |
137 130-142 |
1154 |
169 166-172 |
1.50 |
13:16 |
2:11 |
8:43 |
130 123-141 |
1132 |
166 164-170 |
1.75 |
15:40 |
2:24 |
9:36 |
145 132-165 |
1391 |
167 164-172 |
2.00 |
18:56 |
3:16 +48
|
13:04 |
147 121-170 |
1921 |
166 162-170 |
2.25 |
21:10 |
2:14 |
8:58 |
132 127-138 |
1183 |
167 164-170 |
2.50 |
23:44 |
2:34 |
10:16 |
153 135-169 |
1572 |
169 164-172 |
2.75 |
26:13 |
2:29 |
9:55 |
147 133-168 |
1459 |
169 166-176 |
3.00 |
28:37 |
2:24 |
9:34 |
150 143-155 |
1435 |
171 164-174 |
3.25 |
31:06 |
2:29 |
9:56 |
156 140-166 |
1550 |
172 164-176 |
3.50 |
33:26 |
2:21 |
9:22 |
150 139-161 |
1405 |
172 164-176 |
3.75 |
35:59 |
2:33 +15
|
10:11 |
154 143-160 |
1568 |
174 170-176 |
4.00 |
38:40 |
2:41 +8
|
10:44 |
155 144-165 |
1665 |
169 160-174 |
4.25 |
41:15 |
2:35 |
10:21 |
144 126-159 |
1490 |
170 166-174 |
4.50 |
43:38 |
2:23 |
9:31 |
148 127-173 |
1408 |
172 166-180 |
4.75 |
46:08 |
2:30 |
9:59 |
163 139-174 |
1629 |
171 164-176 |
5.00 |
48:36 |
2:28 |
9:53 |
155 143-160 |
1532 |
171 166-176 |
5.25 |
51:02 |
2:26 |
9:43 |
155 150-159 |
1507 |
175 166-182 |
5.50 |
53:35 |
2:32 |
10:10 |
155 149-159 |
1575 |
173 166-180 |
5.75 |
56:03 |
2:28 |
9:53 |
152 147-156 |
1503 |
172 166-180 |
6.00 |
58:27 |
2:24 |
9:36 |
154 150-158 |
1479 |
174 164-180 |
6.21 |
1:00:53 |
2:26 +14
|
11:46 |
154 151-156 |
1811 |
168 164-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.7 |
169 |
6.2 |
59:27 |
9:48 |
Walk |
0.0 |
124 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
2.3 |
- |
- |
1:25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
36.61% |
More |
800m |
4:14 |
8:31 |
41.05% |
More |
1km |
5:20 |
8:35 |
42.70% |
More |
Mile |
8:39 |
8:39 |
45.37% |
More |
5k |
29:45 |
9:35 |
44.83% |
More |
5 miles |
48:36 |
9:43 |
44.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:49 |
7:49 |
50.20 |
5km |
27:32 |
8:52 |
48.43 |
5M |
46:42 |
9:20 |
46.35 |
10km |
59:26 |
9:34 |
45.48 |
10M |
1:40:48 |
10:05 |
44.28 |
Half |
2:16:02 |
10:23 |
43.07 |
20M |
3:37:34 |
10:53 |
42.67 |
Mara |
4:53:37 |
11:12 |
42.16 |
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