Fri 7th Dec 2018 at 6:00pm by wshippin
Run > Hill Work
-
Time
55:19
-
Miles
7.47
-
Min/mi
7:24
-
Pacing
67.7%
-
WAVA
58.11
-
Stride(cm)
117
-
Cals
808
-
Cadence
186
-
BPM
165
-
%MHR
84.4
-
B/mi
1218
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:58(5:58/km) 166/192bpm 85cal 10.07/11.12kmph
2) 1km - 5:34(5:34/km) 171/186bpm 84cal 10.79/16.79kmph
3) 1km - 3:57(3:57/km) 163/174bpm 58cal 15.17/18.85kmph
4) 1km - 4:06(4:06/km) 168/179bpm 63cal 14.64/17.27kmph
5) 1km - 4:24(4:24/km) 166/177bpm 67cal 13.62/17.64kmph
6) 1km - 4:08(4:08/km) 166/173bpm 62cal 14.49/17.54kmph
7) 1km - 4:33(4:33/km) 164/175bpm 67cal 13.17/16.06kmph
8) 1km - 4:20(4:20/km) 157/164bpm 60cal 13.84/16.43kmph
9) 1km - 4:40(4:40/km) 162/175bpm 68cal 12.87/15.45kmph
10) 1km - 4:15(4:15/km) 165/176bpm 63cal 14.1/16.33kmph
11) 1km - 4:19(4:19/km) 163/179bpm 59cal 13.91/18.64kmph
12) 1km - 4:59(4:59/km) 163/180bpm 72cal 12.04/16.59kmph
13) 0.02km - 6(5:02/km) 140/140bpm 11.91/11.49kmph
5:58 5:34 3:57 4:06 4:24 4:08 4:33 4:20 4:40 4:15 4:19 4:59 6
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:31 |
2:31 |
10:02 |
141 74-185 |
1415 |
179 162-186 |
| 0.50 |
4:43 |
2:12 |
8:49 |
186 183-192 |
1640 |
181 178-184 |
| 0.75 |
7:12 |
2:30 |
9:58 |
181 178-183 |
1805 |
177 126-184 |
| 1.00 |
9:52 |
2:40 |
10:38 |
164 104-186 |
1744 |
171 116-184 |
| 1.25 |
11:33 |
1:42 |
6:46 |
176 165-178 |
1191 |
192 178-202 |
| 1.50 |
13:06 |
1:32 |
6:10 |
168 163-174 |
1035 |
195 186-204 |
| 1.75 |
14:46 |
1:41 |
6:43 |
159 149-169 |
1067 |
189 178-196 |
| 2.00 |
16:15 |
1:28 |
5:53 |
165 154-174 |
971 |
193 186-202 |
| 2.25 |
17:57 |
1:42 |
6:49 |
164 155-179 |
1118 |
189 168-202 |
| 2.50 |
19:39 |
1:42 |
6:50 |
171 165-179 |
1168 |
190 182-198 |
| 2.75 |
21:30 |
1:50 |
7:21 |
163 157-170 |
1197 |
187 166-200 |
| 3.00 |
23:12 |
1:42 |
6:49 |
166 158-177 |
1132 |
188 164-200 |
| 3.25 |
25:00 |
1:48 |
7:12 |
164 153-174 |
1180 |
187 174-200 |
| 3.50 |
26:35 |
1:35 |
6:20 |
170 164-173 |
1076 |
192 184-200 |
| 3.75 |
28:15 |
1:40 |
6:40 |
167 163-173 |
1114 |
189 174-194 |
| 4.00 |
29:55 |
1:40 |
6:39 |
168 163-175 |
1117 |
189 172-200 |
| 4.25 |
31:51 |
1:57 |
7:47 |
160 153-167 |
1246 |
182 140-198 |
| 4.50 |
33:54 |
2:03 |
8:12 |
158 145-169 |
1296 |
182 156-192 |
| 4.75 |
35:34 |
1:40 |
6:39 |
161 155-164 |
1070 |
189 182-194 |
| 5.00 |
37:10 |
1:36 |
6:22 |
155 150-161 |
987 |
190 186-194 |
| 5.25 |
39:10 |
2:00 |
8:00 |
161 152-173 |
1288 |
182 154-190 |
| 5.50 |
40:57 |
1:48 |
7:11 |
162 150-175 |
1164 |
188 148-196 |
| 5.75 |
42:44 |
1:47 |
7:08 |
161 150-174 |
1149 |
186 172-198 |
| 6.00 |
44:20 |
1:35 |
6:22 |
168 163-173 |
1069 |
191 184-196 |
| 6.25 |
46:14 |
1:54 |
7:37 |
167 158-176 |
1273 |
184 168-192 |
| 6.50 |
49:18 |
3:03 +1:13
|
12:13 |
154 96-173 |
1882 |
185 154-196 |
| 6.75 |
50:55 |
1:38 |
6:31 |
167 160-171 |
1088 |
190 172-198 |
| 7.00 |
52:38 |
1:43 |
6:50 |
171 162-180 |
1169 |
188 152-198 |
| 7.25 |
54:34 |
1:57 |
7:47 |
168 153-179 |
1307 |
183 168-196 |
| 7.47 |
56:32 |
1:58 |
8:59 |
151 139-161 |
1357 |
180 164-192 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
85.7 |
187 |
6.9 |
48:18 |
7:10 |
| Walk |
12.1 |
169 |
0.6 |
6:59 |
12:22 |
| Still |
0.1 |
- |
- |
2 |
- |
| Pause |
2.1 |
- |
- |
1:13 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:27 |
5:50 |
50.02% |
More |
| 800m |
3:04 |
6:10 |
55.04% |
More |
| 1km |
3:50 |
6:10 |
57.58% |
More |
| Mile |
6:19 |
6:19 |
60.24% |
More |
| 5k |
20:51 |
6:43 |
61.80% |
More |
| 5 miles |
34:25 |
6:53 |
61.32% |
More |
| 10k |
44:22 |
7:08 |
59.60% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:55 |
5:55 |
64.25 |
| 5km |
20:52 |
6:43 |
61.77 |
| 5M |
35:25 |
7:05 |
59.59 |
| 10km |
45:05 |
7:15 |
58.65 |
| 10M |
1:16:29 |
7:39 |
57.23 |
| Half |
1:43:15 |
7:53 |
55.73 |
| 20M |
2:45:13 |
8:16 |
55.19 |
| Mara |
3:43:01 |
8:31 |
54.52 |
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