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
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 |
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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