Mon 3rd Dec 2018 at 8:00pm by BecsX
Run > Hill Work
-
Time
25:00
-
Miles
3.30
-
Min/mi
7:35
-
Pacing
92%
-
WAVA
63.48
-
Stride(cm)
119
-
Cals
318
-
Cadence
178
-
Asc(m)
71
-
Hillscore
5
-
Surface
Road
Notes & Comments
Priestley Road - 7 reps
Split Summary
===
1) 0.47m - 3:37(7:47/m) 45cal 7.71/8.64mph
2) 0.94m - 7:13(7:42/m) 93cal 7.8/9.14mph
3) 0.47m - 3:37(7:42/m) 46cal 7.8/8.64mph
4) 0.47m - 3:39(7:50/m) 46cal 7.65/8.56mph
5) 0.46m - 3:39(7:53/m) 45cal 7.61/8.47mph
6) 0.45m - 3:15(7:18/m) 43cal 8.22/9.62mph
3:37 7:13 3:37 3:39 3:39 3:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
59 |
59 |
7:55 |
179 174-184 |
5/0 |
0.25 |
2:02 |
1:02 |
8:19 |
175 174-176 |
4/0 |
0.38 |
2:56 |
54 |
7:13 |
178 176-180 |
0/5 |
0.50 |
3:52 |
56 |
7:32 |
180 176-184 |
1/4 |
0.63 |
4:51 |
59 |
7:52 |
178 176-180 |
5/0 |
0.75 |
5:51 |
1:00 |
7:57 |
177 176-184 |
3/2 |
0.88 |
6:46 |
55 |
7:16 |
180 178-184 |
0/4 |
1.00 |
7:44 |
58 |
7:44 |
178 174-186 |
3/3 |
1.13 |
8:46 |
1:03 |
8:21 |
176 174-176 |
5/0 |
1.25 |
9:43 |
56 |
7:31 |
179 174-184 |
2/3 |
1.38 |
10:36 |
53 |
7:05 |
182 180-186 |
0/5 |
1.50 |
11:34 |
59 |
7:50 |
178 172-184 |
4/0 |
1.63 |
12:35 |
1:00 |
8:03 |
176 176-178 |
5/0 |
1.75 |
13:32 |
57 |
7:38 |
177 172-180 |
0/4 |
1.88 |
14:29 |
56 |
7:31 |
177 174-180 |
0/5 |
2.00 |
15:28 |
59 |
7:52 |
176 176-178 |
5/0 |
2.13 |
16:31 |
1:04 |
8:30 |
176 174-178 |
4/1 |
2.25 |
17:24 |
52 |
7:00 |
178 178-180 |
0/5 |
2.38 |
18:23 |
1:00 |
7:57 |
177 172-180 |
1/4 |
2.50 |
19:24 |
1:01 |
8:08 |
176 176-178 |
5/0 |
2.63 |
20:26 |
1:02 |
8:13 |
176 172-178 |
2/2 |
2.75 |
21:20 |
54 |
7:14 |
180 176-188 |
0/5 |
2.88 |
22:18 |
57 |
7:39 |
179 174-184 |
3/2 |
3.00 |
23:18 |
1:01 |
8:06 |
176 174-180 |
5/0 |
3.13 |
24:14 |
56 |
7:25 |
183 172-188 |
1/4 |
3.25 |
25:00 |
46 |
6:17 |
190 188-190 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
178 |
3.2 |
25:00 |
7:42 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
50.07% |
More |
800m |
3:41 |
7:24 |
51.39% |
More |
1km |
4:34 |
7:21 |
54.17% |
More |
Mile |
7:37 |
7:37 |
56.07% |
More |
5k |
23:53 |
7:41 |
62.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
60.59 |
5km |
23:27 |
7:33 |
63.65 |
5M |
38:50 |
7:46 |
62.57 |
10km |
48:54 |
7:52 |
62.16 |
10M |
1:20:58 |
8:06 |
61.68 |
Half |
1:47:48 |
8:14 |
60.43 |
20M |
2:48:49 |
8:26 |
60.58 |
Mara |
3:44:45 |
8:35 |
60.20 |
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