Wed 21st Nov 2018 at 8:00pm by Rodders
Run > Hill Work
-
Time
12:33
-
Miles
1.76
-
Min/mi
7:08
-
Pacing
88%
-
WAVA
63.76
-
Cals
283
-
Asc(m)
35
-
Surface
Road
Notes & Comments
2nd set of 5x 1min hill repeats with 90sec recovery
Split Summary
===
1) 0.16m - 1:02(6:16/m) 27cal 9.57/0mph
2) 0.19m - 1:30(8:03/m) 30cal 7.45/0mph
3) 0.17m - 1:01(6:06/m) 27cal 9.83/0mph
4) 0.19m - 1:29(7:54/m) 30cal 7.59/0mph
5) 0.16m - 1:00(6:06/m) 26cal 9.82/0mph
6) 0.18m - 1:29(8:06/m) 28cal 7.41/0mph
7) 0.16m - 1:00(6:05/m) 27cal 9.86/0mph
8) 0.19m - 1:30(8:02/m) 30cal 7.48/0mph
9) 0.17m - 1:00(6:02/m) 27cal 9.95/0mph
10) 0.19m - 1:32(7:57/m) 31cal 7.55/0mph
1:02 1:30 1:01 1:29 1:00 1:29 1:00 1:30 1:00 1:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.06 |
20 |
20 |
5:27 |
0/2 |
0.13 |
45 |
24 |
6:28 |
4/0 |
0.19 |
1:15 |
30 |
7:58 |
0/0 |
0.25 |
1:43 |
29 |
7:36 |
0/1 |
0.31 |
2:11 |
27 |
7:19 |
0/2 |
0.38 |
2:38 |
27 |
7:20 |
1/0 |
0.44 |
3:00 |
22 |
5:57 |
1/1 |
0.50 |
3:25 |
25 |
6:40 |
3/0 |
0.56 |
3:56 |
30 |
8:05 |
1/0 |
0.63 |
4:24 |
28 |
7:25 |
0/3 |
0.69 |
4:52 |
28 |
7:34 |
1/1 |
0.75 |
5:15 |
23 |
6:13 |
0/2 |
0.81 |
5:39 |
24 |
6:19 |
3/0 |
0.88 |
6:07 |
28 |
7:31 |
1/0 |
0.94 |
6:37 |
30 |
7:54 |
0/1 |
1.00 |
7:05 |
28 |
7:32 |
0/3 |
1.06 |
7:33 |
28 |
7:29 |
1/0 |
1.13 |
7:54 |
21 |
5:35 |
1/1 |
1.19 |
8:18 |
24 |
6:28 |
3/0 |
1.25 |
8:48 |
30 |
7:59 |
1/0 |
1.31 |
9:17 |
29 |
7:39 |
0/3 |
1.38 |
9:44 |
27 |
7:13 |
1/1 |
1.44 |
10:10 |
26 |
6:52 |
0/1 |
1.50 |
10:32 |
23 |
6:03 |
3/0 |
1.56 |
10:57 |
25 |
6:37 |
1/0 |
1.63 |
11:29 |
32 |
8:34 |
0/1 |
1.69 |
11:59 |
29 |
7:48 |
0/4 |
1.75 |
12:27 |
29 |
7:43 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:40 |
49.83% |
More |
800m |
3:21 |
6:44 |
57.87% |
More |
1km |
4:19 |
6:56 |
58.59% |
More |
Mile |
7:01 |
7:01 |
61.25% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
62.22 |
5km |
22:55 |
7:23 |
63.75 |
5M |
37:58 |
7:36 |
62.66 |
10km |
47:48 |
7:42 |
62.15 |
10M |
1:19:08 |
7:55 |
62.06 |
Half |
1:45:22 |
8:03 |
61.20 |
20M |
2:45:00 |
8:15 |
61.93 |
Mara |
3:39:41 |
8:23 |
62.02 |
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