Thu 26th Jul 2018 at 6:00pm by Lesley C
Run > Hill Work
- v warm
-
Time
1:10:09
-
Miles
7.01
-
Min/mi
10:00
-
Pacing
0%
-
WAVA
48.45
-
Stride(cm)
90
-
Cals
626
-
Cadence
180
-
Asc(m)
42
-
Hillscore
25
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 9:22(9:22/m) 89cal 6.4/7.03mph
2) 1m - 9:51(9:51/m) 92cal 6.1/7.03mph
3) 1m - 11:00(11:00/m) 90cal 5.46/6.62mph
4) 1m - 12:34(12:34/m) 80cal 4.77/7.45mph
5) 1m - 9:45(9:45/m) 93cal 6.16/8.47mph
6) 1m - 8:35(8:35/m) 90cal 6.99/10.67mph
7) 1m - 8:57(8:57/m) 91cal 6.71/7.74mph
8) 0.01m - 6(7:57/m) 1cal 7.55/6.82mph
9:22 9:51 11:00 12:34 9:45 8:35 8:57 6
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:29 |
2:29 +7
|
9:57 |
176 126-184 |
1/9 |
0.50 |
4:49 |
2:20 |
9:19 |
178 88-186 |
1/6 |
0.75 |
7:08 |
2:19 |
9:16 |
185 178-188 |
8/2 |
1.00 |
9:53 |
2:45 +26
|
11:00 |
184 178-188 |
4/1 |
1.25 |
24:52 |
14:58 +13:21
|
59:54 |
182 126-192 |
1/8 |
1.50 |
27:50 |
2:58 |
11:54 |
186 180-192 |
10/1 |
1.75 |
30:14 |
2:24 |
9:34 |
186 182-190 |
8/0 |
2.00 |
33:05 |
2:51 |
11:24 |
183 178-188 |
27/0 |
2.25 |
35:45 |
2:40 |
10:41 |
181 178-186 |
21/0 |
2.50 |
38:12 |
2:27 |
9:48 |
182 178-186 |
9/1 |
2.75 |
41:57 |
3:45 +51
|
15:01 |
179 170-186 |
30/1 |
3.00 |
44:55 |
2:58 |
11:51 |
181 176-186 |
17/0 |
3.25 |
48:08 |
3:13 |
12:52 |
177 164-182 |
43/0 |
3.50 |
51:40 |
3:32 |
14:06 |
166 108-184 |
39/1 |
3.75 |
55:07 |
3:27 |
13:49 |
168 84-184 |
31/3 |
4.00 |
1:02:07 |
7:00 +4:52
|
28:00 |
177 126-184 |
8/8 |
4.25 |
1:04:59 |
2:52 |
11:29 |
179 126-190 |
0/30 |
4.50 |
1:07:37 |
2:38 |
10:30 |
173 126-186 |
4/37 |
4.75 |
1:09:56 |
2:20 |
9:19 |
178 172-184 |
1/34 |
5.00 |
1:12:05 |
2:09 |
8:34 |
178 174-186 |
0/23 |
5.25 |
1:14:35 |
2:30 +20
|
9:59 |
177 168-182 |
0/31 |
5.50 |
1:16:41 |
2:06 |
8:24 |
188 182-192 |
3/5 |
5.75 |
1:19:12 |
2:31 +19
|
10:04 |
182 174-186 |
0/19 |
6.00 |
1:21:21 |
2:10 |
8:39 |
184 178-190 |
0/31 |
6.25 |
1:23:29 |
2:08 |
8:31 |
189 184-194 |
0/10 |
6.50 |
1:25:45 |
2:16 |
9:04 |
184 178-188 |
2/7 |
6.75 |
1:28:14 |
2:29 +11
|
9:57 |
184 170-190 |
6/5 |
7.00 |
1:30:29 |
2:15 |
9:00 |
184 178-186 |
4/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
75.3 |
181 |
6.9 |
1:07:47 |
10:02 |
Walk |
23.3 |
116 |
0.1 |
21:22 |
3:13:03 |
Pause |
1.5 |
- |
- |
1:21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:55 |
41.08% |
More |
800m |
4:04 |
8:12 |
46.35% |
More |
1km |
5:20 |
8:35 |
46.20% |
More |
Mile |
8:35 |
8:35 |
49.22% |
More |
5k |
33:55 |
10:55 |
43.53% |
More |
5 miles |
57:25 |
11:29 |
41.77% |
More |
10k |
1:22:35 |
13:17 |
36.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:54 |
8:54 |
47.49 |
5km |
29:37 |
9:32 |
49.86 |
5M |
49:02 |
9:48 |
48.90 |
10km |
1:01:44 |
9:56 |
48.53 |
10M |
1:42:14 |
10:13 |
48.20 |
Half |
2:16:06 |
10:23 |
47.25 |
20M |
3:33:08 |
10:39 |
47.47 |
Mara |
4:43:46 |
10:50 |
47.24 |
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