Mon 17th Sep 2018 at 6:00pm by purephase
Run > Hill Work
-
Time
36:33
-
Miles
3.64
-
Min/mi
10:02
-
Pacing
40%
-
WAVA
47.78
-
Stride(cm)
92
-
Cals
405
-
Cadence
174
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:54(4:54/km) 72cal 12.24/21.56kmph
2) 1km - 5:10(5:10/km) 70cal 11.63/13.3kmph
3) 0.01km - 3(7:41/km) 7.81/12.09kmph
4) 0.1km - 2:54(29:05/km) 8cal 2.06/12.09kmph
5) 1km - 5:17(5:17/km) 69cal 11.37/13.37kmph
6) 0.84km - 4:42(5:37/km) 58cal 10.68/12.46kmph
7) 0.08km - 2:58(35:52/km) 1cal 1.67/11.05kmph
8) 1km - 5:42(5:42/km) 70cal 10.53/12.6kmph
9) 0.81km - 4:29(5:34/km) 56cal 10.79/12.97kmph
10) 0.02km - 25(22:13/km) 1cal 2.7/12.97kmph
4:54 5:10 3 2:54 5:17 4:42 2:58 5:42 4:29 25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
58 |
58 |
7:45 |
183 180-192 |
0.25 |
2:00 |
1:02 |
8:15 |
175 168-180 |
0.38 |
2:57 |
57 |
7:37 |
180 172-184 |
0.50 |
3:53 |
56 |
7:28 |
177 172-182 |
0.63 |
4:56 |
1:03 |
8:24 |
173 114-182 |
0.75 |
5:56 |
1:00 |
7:58 |
174 166-178 |
0.88 |
7:00 |
1:05 |
8:36 |
178 168-184 |
1.00 |
8:01 |
1:01 |
8:07 |
174 166-178 |
1.13 |
9:05 |
1:04 |
8:32 |
177 174-182 |
1.25 |
10:09 |
1:04 |
8:30 |
173 162-180 |
1.38 |
13:30 |
3:21 |
26:51 |
161 110-184 |
1.50 |
14:38 |
1:08 |
9:01 |
174 166-180 |
1.63 |
15:39 |
1:01 |
8:11 |
175 172-182 |
1.75 |
16:45 |
1:05 |
8:40 |
174 168-180 |
1.88 |
17:46 |
1:02 |
8:15 |
178 174-184 |
2.00 |
18:57 |
1:10 |
9:24 |
173 166-178 |
2.13 |
20:00 |
1:03 |
8:21 |
175 168-180 |
2.25 |
21:07 |
1:07 |
9:00 |
173 164-178 |
2.38 |
22:17 |
1:10 |
9:23 |
174 160-180 |
2.50 |
25:55 |
3:38 |
29:01 |
172 170-172 |
2.63 |
27:07 |
1:12 |
9:38 |
174 162-178 |
2.75 |
28:16 |
1:08 |
9:07 |
171 164-176 |
2.88 |
29:26 |
1:10 |
9:22 |
171 160-178 |
3.00 |
30:31 |
1:05 |
8:43 |
175 166-182 |
3.13 |
31:41 |
1:10 |
9:18 |
173 168-178 |
3.25 |
32:49 |
1:08 |
9:01 |
172 168-180 |
3.38 |
33:53 |
1:04 |
8:35 |
174 166-178 |
3.50 |
35:04 |
1:11 |
9:28 |
172 164-176 |
3.63 |
36:08 |
1:04 |
8:32 |
173 168-182 |
3.64 |
36:33 |
25 |
40:28 |
182 182-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.7 |
175 |
3.6 |
36:05 |
10:00 |
Walk |
1.3 |
112 |
0 |
28 |
19:11 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:38 |
44.08% |
More |
800m |
3:52 |
7:46 |
51.06% |
More |
1km |
4:53 |
7:52 |
52.52% |
More |
Mile |
8:01 |
8:01 |
54.37% |
More |
5k |
31:29 |
10:08 |
47.14% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:18 |
9:18 |
46.89 |
5km |
30:54 |
9:57 |
48.04 |
5M |
51:10 |
10:14 |
47.28 |
10km |
1:04:26 |
10:22 |
46.90 |
10M |
1:46:41 |
10:40 |
46.84 |
Half |
2:22:03 |
10:51 |
46.20 |
20M |
3:42:26 |
11:07 |
46.75 |
Mara |
4:56:09 |
11:18 |
46.82 |
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