Thu 16th Nov 2017 at 12:00pm by Ally C
Run > Hill Work
- windy
- cold
-
Time
13:59
-
Miles
2.01
-
Min/mi
6:57
-
Pacing
89%
-
WAVA
63.91
-
Stride(cm)
133
-
Cals
253
-
Cadence
174
-
Asc(m)
42
-
Hillscore
8
-
Surface
Road
Notes & Comments
1st set of 4 x 400m hills.
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
33 |
33 |
8:43 |
180 176-186 |
6/0 |
0.13 |
1:02 |
29 |
7:45 |
179 178-180 |
8/0 |
0.19 |
1:29 |
27 |
7:16 |
177 174-180 |
3/0 |
0.25 |
1:56 |
27 |
7:09 |
175 168-180 |
1/2 |
0.31 |
2:21 |
25 |
6:43 |
176 172-180 |
1/0 |
0.38 |
2:45 |
24 |
6:22 |
177 174-180 |
0/4 |
0.44 |
3:09 |
24 |
6:20 |
174 172-174 |
0/8 |
0.50 |
3:33 |
24 |
6:30 |
173 170-176 |
0/6 |
0.56 |
4:04 |
31 |
8:19 |
174 170-178 |
7/0 |
0.63 |
4:34 |
30 |
7:53 |
176 174-178 |
8/0 |
0.69 |
5:00 |
27 |
7:06 |
178 178-178 |
3/0 |
0.75 |
5:26 |
25 |
6:46 |
176 174-180 |
0/2 |
0.81 |
5:51 |
25 |
6:39 |
172 166-176 |
2/0 |
0.88 |
6:16 |
26 |
6:52 |
173 170-176 |
0/3 |
0.94 |
6:39 |
23 |
6:07 |
171 170-174 |
0/9 |
1.00 |
7:02 |
23 |
6:07 |
171 168-174 |
0/6 |
1.06 |
7:31 |
29 |
7:46 |
174 170-180 |
6/0 |
1.13 |
8:01 |
30 |
7:57 |
176 174-178 |
9/0 |
1.19 |
8:28 |
27 |
7:15 |
173 172-174 |
4/0 |
1.25 |
8:53 |
25 |
6:40 |
174 174-176 |
0/1 |
1.31 |
9:20 |
26 |
7:02 |
171 166-174 |
2/1 |
1.38 |
9:45 |
25 |
6:44 |
172 168-174 |
0/3 |
1.44 |
10:08 |
23 |
6:01 |
172 170-176 |
0/8 |
1.50 |
10:30 |
23 |
6:02 |
172 170-178 |
0/7 |
1.56 |
10:59 |
29 |
7:44 |
172 168-176 |
5/1 |
1.63 |
11:30 |
30 |
8:07 |
173 172-174 |
8/0 |
1.69 |
11:56 |
27 |
7:04 |
174 172-176 |
5/0 |
1.75 |
12:21 |
25 |
6:36 |
174 172-176 |
0/1 |
1.81 |
12:47 |
26 |
6:49 |
170 162-172 |
2/1 |
1.88 |
13:10 |
24 |
6:18 |
175 172-178 |
0/2 |
1.94 |
13:32 |
21 |
5:43 |
174 172-178 |
0/7 |
2.00 |
13:54 |
22 |
5:56 |
172 170-174 |
0/7 |
2.01 |
13:59 |
5 |
6:43 |
170 170-170 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
173 |
2 |
13:59 |
6:57 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:32 |
6:12 |
52.13% |
More |
800m |
3:22 |
6:47 |
55.50% |
More |
1km |
4:07 |
6:38 |
59.24% |
More |
Mile |
6:52 |
6:52 |
60.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:40 |
6:40 |
62.44 |
5km |
22:11 |
7:08 |
63.82 |
5M |
36:44 |
7:21 |
62.68 |
10km |
46:15 |
7:27 |
62.14 |
10M |
1:16:36 |
7:40 |
61.97 |
Half |
1:41:59 |
7:47 |
61.09 |
20M |
2:39:42 |
7:59 |
61.82 |
Mara |
3:32:38 |
8:07 |
61.91 |
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