Tue 29th May 2018 at 11:00am by planiggy
Run > Hill Work
-
Time
31:17
-
Miles
4.53
-
Min/mi
6:54
-
Pacing
33%
-
WAVA
61.09
-
Stride(cm)
129
-
Cals
369
-
Cadence
180
-
BPM
146
-
%MHR
85.6
-
B/mi
1010
-
Asc(m)
42
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:48(6:48/m) 145/155bpm 82cal 8.82/9.56mph
2) 0.96m - 6:26(6:41/m) 139/151bpm 69cal 8.99/9.93mph
3) 0.12m - 49(6:48/m) 139/142bpm 8cal 8.83/9.04mph
4) 0.13m - 1:02(8:06/m) 139/142bpm 11cal 7.4/8.87mph
5) 0.13m - 54(7:09/m) 148/150bpm 10cal 8.38/9.77mph
6) 0.13m - 1:03(8:03/m) 152/152bpm 13cal 7.46/8.79mph
7) 0.13m - 54(7:08/m) 149/152bpm 11cal 8.42/9.62mph
8) 0.13m - 1:05(8:13/m) 149/150bpm 12cal 7.31/8.56mph
9) 0.13m - 54(6:58/m) 151/152bpm 11cal 8.61/10.14mph
10) 1m - 6:48(6:48/m) 150/154bpm 83cal 8.82/9.27mph
11) 0.68m - 4:34(6:41/m) 158/163bpm 59cal 8.97/9.16mph
6:48 6:26 49 1:02 54 1:03 54 1:05 54 6:48 4:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
59 |
59 +6
|
7:52 |
132 117-150 |
1038 |
159 98-180 |
6/5 |
0.25 |
1:52 |
53 |
7:08 |
150 148-151 |
1069 |
178 176-180 |
4/1 |
0.38 |
2:44 |
51 |
6:49 |
145 142-146 |
988 |
178 176-180 |
4/2 |
0.50 |
3:34 |
50 |
6:42 |
144 137-148 |
965 |
178 176-180 |
1/3 |
0.63 |
4:23 |
49 |
6:35 |
142 139-145 |
935 |
178 176-180 |
0/6 |
0.75 |
5:15 |
52 |
6:52 |
151 145-154 |
1038 |
179 178-180 |
1/1 |
0.88 |
6:04 |
50 |
6:37 |
148 142-155 |
980 |
181 180-182 |
2/3 |
1.00 |
6:54 |
49 |
6:34 |
145 143-147 |
951 |
182 180-184 |
3/4 |
1.13 |
7:42 |
48 |
6:25 |
150 146-151 |
963 |
181 180-182 |
2/5 |
1.25 |
11:21 |
3:39 +2:52
|
29:10 |
129 104-145 |
3763 |
181 180-184 |
4/3 |
1.38 |
12:24 |
1:04 +13
|
8:29 |
139 119-148 |
1178 |
183 180-188 |
0/8 |
1.50 |
13:12 |
47 |
6:19 |
149 148-149 |
941 |
181 180-184 |
3/3 |
1.63 |
14:03 |
52 |
6:53 |
145 144-149 |
998 |
180 178-182 |
1/2 |
1.75 |
15:14 |
1:11 +21
|
9:31 |
131 117-147 |
1246 |
183 180-188 |
1/3 |
1.88 |
16:06 |
52 |
6:55 |
129 125-132 |
892 |
181 178-184 |
3/1 |
2.00 |
17:00 |
53 |
7:05 |
134 129-139 |
950 |
183 178-192 |
4/2 |
2.13 |
17:56 |
57 |
7:35 |
140 137-142 |
1061 |
182 168-190 |
12/9 |
2.25 |
18:54 |
57 |
7:39 |
142 138-149 |
1087 |
177 172-194 |
5/8 |
2.38 |
19:50 |
56 |
7:26 |
150 149-152 |
1114 |
183 168-194 |
13/10 |
2.50 |
20:48 |
58 |
7:45 |
152 149-152 |
1179 |
175 172-196 |
4/8 |
2.63 |
21:44 |
56 |
7:30 |
148 146-150 |
1109 |
187 168-196 |
14/7 |
2.75 |
22:44 |
1:00 |
7:58 |
150 148-151 |
1194 |
175 172-196 |
3/8 |
2.88 |
24:18 |
1:34 +41
|
12:31 |
148 125-152 |
1852 |
192 184-198 |
15/3 |
3.00 |
25:08 |
51 |
6:47 |
141 124-149 |
956 |
184 182-186 |
4/1 |
3.13 |
26:00 |
52 |
6:52 |
151 150-152 |
1038 |
183 182-184 |
4/1 |
3.25 |
26:51 |
51 |
6:52 |
152 152-153 |
1044 |
181 178-184 |
1/3 |
3.38 |
27:42 |
51 |
6:47 |
153 153-154 |
1038 |
179 178-184 |
1/8 |
3.50 |
28:40 |
58 +7
|
7:44 |
152 149-154 |
1175 |
174 84-182 |
4/2 |
3.63 |
29:30 |
50 |
6:41 |
152 151-153 |
1015 |
182 180-184 |
1/0 |
3.75 |
30:20 |
50 |
6:39 |
153 153-154 |
1018 |
183 180-184 |
1/1 |
3.88 |
31:11 |
51 |
6:48 |
154 154-154 |
1046 |
183 182-184 |
2/2 |
4.00 |
32:02 |
51 |
6:47 |
159 155-162 |
1078 |
184 182-186 |
7/0 |
4.13 |
32:53 |
51 |
6:46 |
162 162-163 |
1097 |
182 180-184 |
2/3 |
4.25 |
33:42 |
49 |
6:32 |
162 161-162 |
1059 |
180 178-180 |
1/4 |
4.38 |
34:31 |
49 |
6:31 |
158 152-161 |
1029 |
178 176-180 |
1/4 |
4.50 |
35:23 |
53 +2
|
7:00 |
151 150-153 |
1058 |
177 176-178 |
1/3 |
4.53 |
35:36 |
13 |
6:56 |
153 153-153 |
1061 |
179 178-180 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.2 |
180 |
4.5 |
31:17 |
7:51 |
Walk |
0.2 |
95 |
0 |
6 |
9:57 |
Pause |
10.6 |
- |
- |
4:13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:35 |
6:20 |
46.34% |
More |
800m |
3:17 |
6:35 |
51.44% |
More |
1km |
4:05 |
6:35 |
53.97% |
More |
Mile |
6:39 |
6:39 |
57.31% |
More |
5k |
22:46 |
7:20 |
56.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:18 |
6:18 |
60.54 |
5km |
20:59 |
6:45 |
61.63 |
5M |
34:44 |
6:57 |
60.90 |
10km |
43:44 |
7:02 |
60.57 |
10M |
1:12:25 |
7:15 |
60.52 |
Half |
1:36:25 |
7:22 |
59.74 |
20M |
2:30:59 |
7:33 |
60.45 |
Mara |
3:21:01 |
7:40 |
60.54 |
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