Mon 19th Nov 2018 at 7:00pm by Rodders
Run > Hill Work
-
Time
10:02
-
Miles
1.34
-
Min/mi
7:29
-
Pacing
88%
-
WAVA
59.46
-
Cals
218
-
Asc(m)
76
-
Hillscore
7
-
Surface
Road
Notes & Comments
2nd 10 minutes of Kenyan Hills
Split Summary
===
1) 1m - 7:23(7:23/m) 162cal 8.13/0mph
2) 0.34m - 2:39(7:43/m) 56cal 7.77/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.06 |
26 |
26 |
7:02 |
5/0 |
0.13 |
54 |
28 |
7:30 |
5/0 |
0.19 |
1:22 |
28 |
7:22 |
2/4 |
0.25 |
1:48 |
26 |
6:48 |
0/5 |
0.31 |
2:14 |
27 |
7:07 |
1/4 |
0.38 |
2:43 |
28 |
7:35 |
6/0 |
0.44 |
3:12 |
29 |
7:49 |
5/0 |
0.50 |
3:38 |
26 |
6:52 |
0/5 |
0.56 |
4:03 |
25 |
6:44 |
0/7 |
0.63 |
4:30 |
27 |
7:08 |
3/1 |
0.69 |
4:59 |
29 |
7:51 |
5/0 |
0.75 |
5:29 |
29 |
7:49 |
5/0 |
0.81 |
5:54 |
26 |
6:48 |
0/5 |
0.88 |
6:20 |
25 |
6:47 |
0/5 |
0.94 |
6:53 |
34 |
9:03 |
5/1 |
1.00 |
7:23 |
29 |
7:45 |
5/0 |
1.06 |
8:02 |
39 +5
|
10:26 |
3/1 |
1.13 |
8:31 |
29 |
7:45 |
0/7 |
1.19 |
8:57 |
26 |
7:03 |
0/5 |
1.25 |
9:24 |
27 |
7:17 |
6/0 |
1.31 |
9:52 |
28 |
7:24 |
5/0 |
1.34 |
10:07 |
15 |
8:00 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:58 |
47.69% |
More |
800m |
3:34 |
7:10 |
54.38% |
More |
1km |
4:28 |
7:11 |
56.58% |
More |
Mile |
7:22 |
7:22 |
58.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:21 |
7:21 |
58.41 |
5km |
24:28 |
7:53 |
59.71 |
5M |
40:31 |
8:06 |
58.72 |
10km |
51:01 |
8:13 |
58.24 |
10M |
1:24:28 |
8:27 |
58.14 |
Half |
1:52:28 |
8:35 |
57.33 |
20M |
2:56:07 |
8:48 |
58.02 |
Mara |
3:54:29 |
8:57 |
58.10 |
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