Wed 5th Dec 2018 at 7:00am by 2old

Run > Hill Work

  • warm
  • Time
    34:16
  • Miles
    4.11
  • Min/mi
    8:20
  • Pacing
    39%
  • WAVA
    61.30
  • Stride(cm)
    121
  • Cals
    485
  • Cadence
    160
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 10:04(10:04/m) 110cal 5.96/9.62mph
2) 1m - 6:58(6:58/m) 126cal 8.6/10.79mph
3) 1m - 8:54(8:54/m) 121cal 6.74/9.25mph
4) 1m - 7:32(7:32/m) 115cal 7.96/9.39mph
5) 0.11m - 47(7:28/m) 13cal 8.03/8.77mph
10:04 6:58 8:54 7:32 47

Pace

9% 91%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad.
0.13 2:09 2:09 17:09 114 108-122
0.25 4:10 2:01 16:09 114 108-122
0.38 5:15 1:05 8:40 160 114-168
0.50 6:16 1:02 8:12 169 166-170
0.63 7:11 55 7:19 168 166-172
0.75 8:11 1:00 7:56 167 166-172
0.88 9:11 1:00 8:03 166 164-168
1.00 10:03 52 6:57 168 164-174
1.13 10:59 56 7:27 172 166-178
1.25 11:50 51 6:46 170 166-174
1.38 12:41 51 6:48 170 168-172
1.50 13:34 54 7:09 169 166-174
1.63 14:24 50 6:39 171 170-172
1.75 15:15 50 6:43 171 168-174
1.88 16:08 54 7:09 171 168-178
2.00 17:02 53 7:07 171 170-174
2.13 20:45 3:43 +2:10 29:46 134 104-174
2.25 21:50 1:05 8:39 168 166-172
2.38 22:54 1:04 8:30 166 164-170
2.50 23:57 1:03 8:26 167 166-168
2.63 25:03 1:06 8:48 166 164-168
2.75 26:05 1:02 8:14 167 166-170
2.88 27:04 59 7:53 167 164-170
3.00 28:06 1:02 8:18 167 164-170
3.13 29:25 1:18 +18 10:27 166 160-172
3.25 30:59 1:35 +27 12:38 161 108-168
3.38 31:52 53 7:03 167 164-172
3.50 32:43 51 6:49 170 168-172
3.63 33:51 1:07 +13 8:57 164 122-170
3.75 34:52 1:01 8:08 168 166-170
3.88 35:47 56 7:27 168 164-172
4.00 36:38 50 6:42 170 168-172
4.11 37:25 47 7:29 170 168-174

Cadence

160 (178 max) Stride Length: 121cm Run: 84.6% Walk: 15.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:38 53.17% More
800m 3:23 6:49 61.60% More
1km 4:14 6:48 64.32% More
Mile 6:56 6:56 66.65% More
5k 27:18 8:47 57.65% More

Predictions

Dist Time Per Mile WAVA
1M 7:40 7:40 60.24
5km 25:28 8:12 61.79
5M 42:11 8:26 60.94
10km 53:06 8:33 60.55
10M 1:27:57 8:48 60.53
Half 1:57:05 8:56 59.76
20M 3:03:21 9:10 60.47
Mara 4:04:07 9:19 60.56
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