Fri 2nd Nov 2018 at 5:00am by Steve72
Run > Hill Work
-
Time
47:02
-
Miles
4.41
-
Min/mi
10:40
-
Pacing
51%
-
WAVA
43.12
-
Stride(cm)
86
-
Cals
493
-
Cadence
175
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 9:59(9:59/m) 112cal 6.01/6.68mph
2) 1m - 9:44(9:44/m) 114cal 6.17/6.97mph
3) 0.03m - 22(10:32/m) 4cal 5.7/6.76mph
4) 0.03m - 15(9:45/m) 3cal 6.15/6.66mph
5) 1m - 14:08(14:08/m) 108cal 4.25/11.54mph
6) 1m - 9:24(9:24/m) 113cal 6.38/6.72mph
7) 0.35m - 3:10(8:59/m) 39cal 6.68/6.89mph
9:59 9:44 22 15 14:08 9:24 3:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:14 |
1:14 |
9:55 |
181 112-192 |
0.25 |
2:28 |
1:13 |
9:45 |
186 184-190 |
0.38 |
3:39 |
1:11 |
9:29 |
185 182-188 |
0.50 |
4:49 |
1:11 |
9:27 |
180 176-186 |
0.63 |
5:58 |
1:09 |
9:10 |
179 176-184 |
0.75 |
7:14 |
1:16 |
10:07 |
183 176-196 |
0.88 |
8:44 |
1:30 |
12:02 |
181 174-198 |
1.00 |
10:00 |
1:16 |
10:08 |
179 176-186 |
1.13 |
11:06 |
1:06 |
8:46 |
178 174-182 |
1.25 |
12:17 |
1:11 |
9:29 |
177 176-180 |
1.38 |
13:50 |
1:33 |
12:22 |
179 172-184 |
1.50 |
15:04 |
1:14 |
9:53 |
193 180-214 |
1.63 |
16:13 |
1:09 |
9:08 |
179 174-182 |
1.75 |
17:22 |
1:09 |
9:13 |
185 176-198 |
1.88 |
18:37 |
1:15 |
10:04 |
178 176-180 |
2.00 |
19:45 |
1:07 |
8:59 |
178 172-186 |
2.13 |
22:41 |
2:57 +14
|
23:32 |
140 102-190 |
2.25 |
25:29 |
2:47 |
22:19 |
129 102-196 |
2.38 |
28:47 |
3:18 +1:22
|
26:27 |
142 104-206 |
2.50 |
31:01 |
2:14 +1:02
|
17:50 |
186 174-206 |
2.63 |
32:19 |
1:19 |
10:29 |
177 174-182 |
2.75 |
33:35 |
1:16 |
10:06 |
177 174-180 |
2.88 |
35:04 |
1:29 |
11:55 |
175 172-178 |
3.00 |
36:27 |
1:23 |
11:04 |
183 174-198 |
3.13 |
37:42 |
1:14 |
9:54 |
180 178-184 |
3.25 |
38:56 |
1:14 |
9:52 |
178 176-182 |
3.38 |
40:10 |
1:14 |
9:51 |
177 176-180 |
3.50 |
41:22 |
1:13 |
9:40 |
179 176-182 |
3.63 |
42:33 |
1:11 |
9:26 |
171 120-180 |
3.75 |
43:44 |
1:11 |
9:25 |
179 176-182 |
3.88 |
44:50 |
1:07 |
8:52 |
180 176-182 |
4.00 |
45:59 |
1:09 |
9:10 |
179 176-180 |
4.13 |
47:05 |
1:06 |
8:47 |
180 176-184 |
4.25 |
48:11 |
1:07 |
8:54 |
178 174-182 |
4.38 |
49:21 |
1:09 |
9:15 |
178 174-180 |
4.41 |
49:39 |
18 |
9:14 |
180 180-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
84.5 |
180 |
4.2 |
41:48 |
10:13 |
Walk |
13.7 |
107 |
0.2 |
6:56 |
30:36 |
Pause |
1.8 |
- |
- |
55 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:49 |
36.62% |
More |
800m |
4:26 |
8:55 |
42.24% |
More |
1km |
5:34 |
8:57 |
43.92% |
More |
Mile |
9:10 |
9:10 |
45.44% |
More |
5k |
36:49 |
11:51 |
38.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:37 |
9:37 |
43.28 |
5km |
32:20 |
10:24 |
43.79 |
5M |
53:48 |
10:46 |
42.80 |
10km |
1:07:53 |
10:55 |
42.34 |
10M |
1:52:57 |
11:18 |
42.03 |
Half |
2:30:47 |
11:31 |
41.32 |
20M |
3:57:07 |
11:51 |
41.64 |
Mara |
5:16:33 |
12:05 |
41.59 |
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