Wed 5th Dec 2018 at 5:00am by mikep

Run > Hill Work

  • Time
    43:33
  • Miles
    5.07
  • Min/mi
    8:35
  • Pacing
    41%
  • WAVA
    60.43
  • Stride(cm)
    102
  • Cals
    583
  • Cadence
    183
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:14(9:14/m) 114cal 6.49/7.08mph
2) 1m - 8:34(8:34/m) 115cal 7/7.31mph
3) 1m - 8:33(8:33/m) 115cal 7.02/7.56mph
4) 1m - 8:17(8:17/m) 116cal 7.24/8.16mph
5) 1m - 8:20(8:20/m) 115cal 7.2/7.83mph
6) 0.07m - 35(7:54/m) 8cal 7.6/7.76mph
9:14 8:34 8:33 8:17 8:20 35

Pace

62% 28% 5% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.25 2:29 2:29 9:55 179 174-182
0.50 4:44 2:15 8:59 180 176-182
0.75 9:56 5:13 +2:55 20:51 180 172-186
1.00 12:10 2:14 8:55 183 180-186
1.25 14:19 2:09 8:35 182 180-188
1.50 16:28 2:10 8:39 182 178-188
1.75 18:35 2:06 8:25 181 178-186
2.00 20:44 2:09 8:38 182 178-186
2.25 22:49 2:05 8:20 184 176-190
2.50 25:00 2:11 8:44 182 180-186
2.75 27:04 2:04 8:16 185 182-186
3.00 29:17 2:13 8:52 181 178-184
3.25 31:20 2:03 8:14 187 180-192
3.50 33:30 2:10 8:38 181 176-188
3.75 35:26 1:56 7:45 187 178-190
4.00 37:34 2:08 8:33 183 180-190
4.25 39:44 2:10 8:38 184 180-188
4.50 41:51 2:08 8:30 184 180-186
4.75 43:56 2:04 8:18 185 182-188
5.00 45:54 1:58 7:53 188 180-192
5.07 46:29 35 7:58 189 188-190

Cadence

183 (192 max) Stride Length: 102cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:38 46.44% More
800m 3:59 8:01 52.80% More
1km 5:02 8:07 54.40% More
Mile 8:16 8:16 56.29% More
5k 26:03 8:23 60.94% More
5 miles 45:35 9:07 56.90% More

Predictions

Dist Time Per Mile WAVA
1M 7:32 7:32 61.83
5km 25:39 8:15 61.88
5M 42:54 8:35 60.47
10km 54:16 8:44 59.79
10M 1:30:46 9:05 59.21
Half 2:01:32 9:17 58.12
20M 3:12:02 9:36 58.29
Mara 4:17:09 9:49 58.04
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