Wed 28th Nov 2018 at 8:00pm by Rodders
Run > Hill Work
-
Time
15:02
-
Miles
2.07
-
Min/mi
7:16
-
Pacing
88.6%
-
WAVA
63.35
-
Cals
331
-
Asc(m)
42
-
Surface
Road
Notes & Comments
2nd set of 6x 1min hill repeats with 90sec recoveries.
Split Summary
===
1) 0.16m - 1:02(6:19/m) 26cal 9.49/0mph
2) 0.18m - 1:30(8:15/m) 29cal 7.28/0mph
3) 0.16m - 1:00(6:17/m) 25cal 9.54/0mph
4) 0.18m - 1:30(8:12/m) 30cal 7.31/0mph
5) 0.16m - 59(6:02/m) 25cal 9.95/0mph
6) 0.18m - 1:30(8:13/m) 29cal 7.3/0mph
7) 0.16m - 1:01(6:11/m) 25cal 9.7/0mph
8) 0.18m - 1:29(8:10/m) 30cal 7.34/0mph
9) 0.16m - 1:01(6:20/m) 25cal 9.48/0mph
10) 0.18m - 1:29(8:02/m) 30cal 7.47/0mph
11) 0.16m - 1:01(6:12/m) 26cal 9.69/0mph
12) 0.19m - 1:30(8:06/m) 31cal 7.4/0mph
1:02 1:30 1:00 1:30 59 1:30 1:01 1:29 1:01 1:29 1:01 1:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.06 |
21 |
21 |
5:36 |
0/2 |
0.13 |
45 |
24 |
6:30 |
3/0 |
0.19 |
1:16 |
31 |
8:12 |
1/0 |
0.25 |
1:45 |
29 |
7:47 |
0/2 |
0.31 |
2:13 |
28 |
7:24 |
1/2 |
0.38 |
2:41 |
28 |
7:29 |
0/1 |
0.44 |
3:04 |
23 |
6:03 |
2/1 |
0.50 |
3:29 |
26 |
6:49 |
2/0 |
0.56 |
4:00 |
31 |
8:08 |
1/0 |
0.63 |
4:29 |
29 |
7:42 |
0/4 |
0.69 |
5:01 |
33 |
8:42 |
2/0 |
0.75 |
5:22 |
21 |
5:36 |
0/2 |
0.81 |
5:45 |
22 |
5:58 |
3/0 |
0.88 |
6:16 |
31 |
8:14 |
0/0 |
0.94 |
6:44 |
28 |
7:35 |
0/2 |
1.00 |
7:13 |
28 |
7:36 |
1/2 |
1.06 |
7:40 |
28 |
7:24 |
1/1 |
1.13 |
8:02 |
22 |
5:47 |
2/1 |
1.19 |
8:27 |
25 |
6:39 |
2/0 |
1.25 |
8:59 |
32 |
8:28 |
1/0 |
1.31 |
9:28 |
29 |
7:44 |
0/4 |
1.38 |
9:58 |
30 |
7:58 |
2/0 |
1.44 |
10:20 |
23 |
6:05 |
0/2 |
1.50 |
10:45 |
25 |
6:32 |
4/0 |
1.56 |
11:15 |
30 |
7:56 |
0/0 |
1.63 |
11:43 |
28 |
7:30 |
0/2 |
1.69 |
12:11 |
28 |
7:27 |
0/2 |
1.75 |
12:38 |
27 |
7:16 |
1/0 |
1.81 |
13:00 |
23 |
6:01 |
2/1 |
1.88 |
13:26 |
25 |
6:48 |
2/0 |
1.94 |
13:57 |
31 |
8:13 |
1/0 |
2.00 |
14:26 |
29 |
7:51 |
0/4 |
2.06 |
14:56 |
30 |
7:55 |
2/0 |
2.07 |
15:02 |
6 |
9:47 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:51 |
48.49% |
More |
800m |
3:24 |
6:51 |
56.96% |
More |
1km |
4:25 |
7:06 |
57.30% |
More |
Mile |
7:09 |
7:09 |
60.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:57 |
6:57 |
61.77 |
5km |
23:07 |
7:26 |
63.20 |
5M |
38:17 |
7:39 |
62.14 |
10km |
48:12 |
7:45 |
61.64 |
10M |
1:19:49 |
7:59 |
61.53 |
Half |
1:46:17 |
8:07 |
60.67 |
20M |
2:46:25 |
8:19 |
61.40 |
Mara |
3:41:35 |
8:27 |
61.49 |
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