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
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 |
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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