Thu 9th Aug 2018 at 6:00pm by Lesley C
Run > Hill Work
- warm
-
Time
1:13:26
-
Miles
7.61
-
Min/mi
9:39
-
Pacing
0%
-
WAVA
50.46
-
Stride(cm)
93
-
Cals
676
-
Cadence
180
-
Asc(m)
42
-
Hillscore
28
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 8:35(8:35/m) 92cal 6.99/8.45mph
2) 1m - 9:05(9:05/m) 92cal 6.6/7.81mph
3) 1m - 10:45(10:45/m) 87cal 5.58/6.85mph
4) 1m - 12:58(12:58/m) 79cal 4.63/7.64mph
5) 1m - 10:00(10:00/m) 90cal 6/7.58mph
6) 1m - 8:25(8:25/m) 90cal 7.13/7.83mph
7) 1m - 8:22(8:22/m) 91cal 7.18/8.79mph
8) 0.61m - 5:17(8:39/m) 55cal 6.94/7.37mph
8:35 9:05 10:45 12:58 10:00 8:25 8:22 5:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:07 |
2:07 |
8:29 |
184 174-190 |
8/0 |
0.50 |
4:30 |
2:22 +3
|
9:30 |
184 174-188 |
15/0 |
0.75 |
6:28 |
1:59 |
7:54 |
184 182-188 |
2/11 |
1.00 |
8:38 |
2:09 |
8:37 |
178 172-184 |
0/18 |
1.25 |
23:33 |
14:55 +13:02
|
59:41 |
176 104-186 |
0/9 |
1.50 |
25:58 |
2:25 |
9:42 |
187 182-190 |
9/1 |
1.75 |
28:13 |
2:15 |
8:58 |
188 186-190 |
8/0 |
2.00 |
30:45 |
2:32 |
10:09 |
185 178-190 |
23/0 |
2.25 |
33:20 |
2:35 |
10:19 |
181 178-184 |
24/0 |
2.50 |
35:43 |
2:23 |
9:34 |
182 180-186 |
11/0 |
2.75 |
38:35 |
2:51 |
11:25 |
173 114-186 |
25/1 |
3.00 |
41:30 |
2:56 |
11:42 |
177 168-184 |
19/0 |
3.25 |
44:57 |
3:26 |
13:45 |
168 126-182 |
37/0 |
3.50 |
48:29 |
3:32 |
14:08 |
162 86-182 |
41/0 |
3.75 |
51:59 |
3:30 |
14:00 |
165 108-182 |
24/4 |
4.00 |
57:39 |
5:40 +3:11
|
22:41 |
178 156-184 |
12/7 |
4.25 |
1:00:13 |
2:34 |
10:17 |
179 156-188 |
2/25 |
4.50 |
1:02:58 |
2:45 |
10:59 |
180 164-184 |
4/33 |
4.75 |
1:05:23 |
2:25 |
9:42 |
178 174-188 |
0/28 |
5.00 |
1:07:39 |
2:16 |
9:04 |
178 168-186 |
0/31 |
5.25 |
1:09:57 |
2:18 |
9:10 |
175 168-178 |
0/27 |
5.50 |
1:12:01 |
2:05 |
8:19 |
184 176-192 |
2/10 |
5.75 |
1:14:02 |
2:00 |
8:01 |
183 176-188 |
0/17 |
6.00 |
1:16:04 |
2:02 |
8:09 |
180 176-186 |
0/29 |
6.25 |
1:18:00 |
1:56 |
7:45 |
190 180-196 |
0/13 |
6.50 |
1:19:59 |
1:59 |
7:55 |
188 182-194 |
0/9 |
6.75 |
1:22:04 |
2:05 |
8:19 |
188 182-194 |
5/7 |
7.00 |
1:27:11 |
5:07 +2:45
|
20:28 |
182 170-186 |
9/0 |
7.25 |
1:29:16 |
2:05 |
8:19 |
185 182-186 |
2/5 |
7.50 |
1:31:26 |
2:11 |
8:43 |
183 180-186 |
4/6 |
7.60 |
1:32:24 |
58 |
9:25 |
182 178-184 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.7 |
181 |
7.5 |
1:10:16 |
9:44 |
Walk |
20.7 |
114 |
0.1 |
19:37 |
2:38:30 |
Pause |
2.7 |
- |
- |
2:31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:29 |
43.52% |
More |
800m |
3:52 |
7:46 |
48.93% |
More |
1km |
4:53 |
7:51 |
50.56% |
More |
Mile |
7:55 |
7:55 |
53.36% |
More |
5k |
29:34 |
9:31 |
49.93% |
More |
5 miles |
53:49 |
10:46 |
44.56% |
More |
10k |
1:07:13 |
10:49 |
44.57% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:33 |
8:33 |
49.43 |
5km |
28:25 |
9:09 |
51.97 |
5M |
47:03 |
9:25 |
50.96 |
10km |
59:14 |
9:32 |
50.57 |
10M |
1:38:05 |
9:49 |
50.24 |
Half |
2:10:36 |
9:58 |
49.24 |
20M |
3:24:31 |
10:14 |
49.47 |
Mara |
4:32:17 |
10:24 |
49.24 |
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