Sat 7th Jul 2018 at 4:00pm by purephase
Run > Hill Work
-
Time
43:41
-
Miles
4.70
-
Min/mi
9:18
-
Pacing
68%
-
WAVA
52.05
-
Stride(cm)
103
-
Cals
521
-
Cadence
169
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:57(5:57/km) 70cal 10.08/23.41kmph
2) 1km - 5:52(5:52/km) 69cal 10.24/10.78kmph
3) 1km - 6:01(6:01/km) 69cal 9.98/11.62kmph
4) 1km - 5:37(5:37/km) 69cal 10.68/14.04kmph
5) 1km - 5:19(5:19/km) 69cal 11.3/15.48kmph
6) 1km - 5:48(5:48/km) 68cal 10.35/12.5kmph
7) 1km - 5:56(5:56/km) 69cal 10.12/10.78kmph
8) 0.57km - 3:13(5:39/km) 38cal 10.62/10.88kmph
5:57 5:52 6:01 5:37 5:19 5:48 5:56 3:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.25 |
2:26 |
2:26 |
9:44 |
161 112-168 |
0.50 |
4:47 |
2:21 |
9:23 |
167 164-168 |
0.75 |
7:07 |
2:20 |
9:20 |
169 166-174 |
1.00 |
9:23 |
2:16 |
9:05 |
169 166-172 |
1.25 |
11:52 |
2:29 |
9:57 |
170 166-172 |
1.50 |
14:23 |
2:31 |
10:03 |
171 166-174 |
1.75 |
17:24 |
3:01 +43
|
12:05 |
169 162-176 |
2.00 |
19:48 |
2:23 |
9:33 |
168 164-174 |
2.25 |
23:17 |
3:29 +1:19
|
13:57 |
171 160-180 |
2.50 |
25:59 |
2:42 +22
|
10:47 |
166 114-180 |
2.75 |
29:21 |
3:22 +1:17
|
13:30 |
174 158-190 |
3.00 |
32:00 |
2:39 +28
|
10:37 |
171 162-178 |
3.25 |
35:38 |
3:38 +1:27
|
14:30 |
173 164-180 |
3.50 |
38:01 |
2:24 |
9:34 |
165 88-182 |
3.75 |
40:51 |
2:49 +31
|
11:18 |
169 158-178 |
4.00 |
43:14 |
2:23 |
9:33 |
170 162-174 |
4.25 |
45:38 |
2:24 |
9:35 |
171 166-174 |
4.50 |
47:58 |
2:20 |
9:21 |
172 168-174 |
4.70 |
49:48 |
1:50 |
9:01 |
173 168-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.6 |
169 |
4.7 |
43:29 |
10:30 |
Walk |
1.0 |
106 |
0 |
33 |
40:09 |
Pause |
10.4 |
- |
- |
5:46 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
40.41% |
More |
800m |
4:15 |
8:33 |
46.39% |
More |
1km |
5:19 |
8:33 |
48.36% |
More |
Mile |
9:20 |
9:20 |
46.75% |
More |
5k |
32:48 |
10:33 |
45.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:28 |
8:28 |
51.51 |
5km |
28:10 |
9:04 |
52.70 |
5M |
46:39 |
9:20 |
51.85 |
10km |
58:44 |
9:27 |
51.45 |
10M |
1:37:15 |
9:44 |
51.38 |
Half |
2:09:29 |
9:53 |
50.68 |
20M |
3:22:46 |
10:08 |
51.28 |
Mara |
4:29:57 |
10:18 |
51.36 |
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