Thu 20th Dec 2018 at 6:00pm by Gritts!
Run > Hill Work
-
Time
1:05:59
-
Miles
7.02
-
Min/mi
9:24
-
Pacing
0%
-
WAVA
49.58
-
Stride(cm)
100
-
Cals
788
-
Cadence
171
-
Asc(m)
317
-
Hillscore
26
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:45(7:45/m) 115cal 7.74/8.56mph
2) 0.73m - 5:35(7:41/m) 82cal 7.8/8.5mph
3) 0.27m - 2:13(8:09/m) 32cal 7.36/8.5mph
4) 0.27m - 2:45(10:17/m) 25cal 5.84/7.49mph
5) 0.27m - 1:59(7:11/m) 31cal 8.34/9.56mph
6) 0.27m - 3:33(13:03/m) 30cal 4.59/8.62mph
7) 0.27m - 1:55(7:02/m) 31cal 8.54/9.31mph
8) 0.27m - 3:45(13:59/m) 30cal 4.29/9.35mph
9) 0.27m - 1:56(7:15/m) 30cal 8.27/10.08mph
10) 0.28m - 3:39(13:17/m) 32cal 4.52/10.1mph
11) 0.27m - 1:52(6:52/m) 30cal 8.74/9.91mph
12) 0.28m - 4:16(15:28/m) 31cal 3.88/9.91mph
13) 0.27m - 1:47(6:38/m) 29cal 9.05/9.71mph
14) 1m - 10:48(10:48/m) 113cal 5.56/9.91mph
15) 1m - 9:23(9:23/m) 113cal 6.39/7.35mph
16) 0.31m - 2:48(9:01/m) 34cal 6.66/6.89mph
7:45 5:35 2:13 2:45 1:59 3:33 1:55 3:45 1:56 3:39 1:52 4:16 1:47 10:48 9:23 2:48
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
1:53 |
1:53 |
7:33 |
172 120-178 |
8/3 |
| 0.50 |
3:51 |
1:58 |
7:51 |
173 170-176 |
4/2 |
| 0.75 |
5:50 |
1:58 |
7:54 |
173 170-178 |
5/2 |
| 1.00 |
7:44 |
1:55 |
7:40 |
173 170-178 |
5/2 |
| 1.25 |
9:44 |
1:59 |
7:57 |
173 170-176 |
11/0 |
| 1.50 |
11:42 |
1:59 |
7:55 |
171 168-176 |
12/7 |
| 1.75 |
13:30 |
1:48 |
7:11 |
170 168-174 |
4/12 |
| 2.00 |
15:33 |
2:03 |
8:11 |
176 174-182 |
33/1 |
| 2.25 |
18:08 |
2:35 |
10:21 |
151 124-166 |
0/33 |
| 2.50 |
23:05 |
4:57 +3:17
|
19:49 |
184 160-188 |
26/1 |
| 2.75 |
26:08 |
3:03 |
12:12 |
164 98-188 |
7/24 |
| 3.00 |
28:24 |
2:16 |
9:02 |
176 120-190 |
16/9 |
| 3.25 |
31:19 |
2:55 |
11:40 |
173 156-196 |
16/19 |
| 3.50 |
33:48 |
2:29 |
9:55 |
172 120-190 |
11/14 |
| 3.75 |
36:26 |
2:39 |
10:35 |
175 120-198 |
22/14 |
| 4.00 |
39:02 |
2:36 |
10:23 |
170 160-186 |
6/20 |
| 4.25 |
42:07 |
3:05 |
12:19 |
176 120-200 |
28/10 |
| 4.50 |
44:50 |
2:44 |
10:54 |
165 120-188 |
3/23 |
| 4.75 |
48:40 |
3:49 +1:25
|
15:18 |
183 100-204 |
32/6 |
| 5.00 |
1:00:59 |
12:19 +9:30
|
49:17 |
157 120-170 |
1/29 |
| 5.25 |
1:03:33 |
2:34 |
10:14 |
170 168-174 |
7/7 |
| 5.50 |
1:06:02 |
2:30 |
9:58 |
167 120-178 |
11/7 |
| 5.75 |
1:08:19 |
2:17 |
9:07 |
178 174-184 |
17/2 |
| 6.00 |
1:10:36 |
2:17 |
9:08 |
173 166-180 |
2/26 |
| 6.25 |
1:13:16 |
2:39 +21
|
10:37 |
172 166-176 |
3/10 |
| 6.50 |
1:15:48 |
2:33 |
10:12 |
168 154-172 |
2/5 |
| 6.75 |
1:18:05 |
2:17 |
9:07 |
170 158-174 |
2/7 |
| 7.00 |
1:20:48 |
2:43 +28
|
10:51 |
171 166-176 |
2/7 |
| 7.02 |
1:21:00 |
12 |
9:11 |
172 172-172 |
0/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
36 8.0% |
10:18
|
|
35 7.3% |
9:47
|
|
35 8.2% |
15:35
|
|
35 7.7% |
11:35
|
|
34 8.1% |
10:22
|
|
34 10.1% |
10:23
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
76.3 |
173 |
6.8 |
58:36 |
10:34 |
| Walk |
9.3 |
121 |
0.2 |
8:48 |
46:21 |
| Pause |
14.4 |
- |
- |
13:36 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:36 |
6:25 |
50.33% |
More |
| 800m |
3:44 |
7:30 |
50.23% |
More |
| 1km |
4:41 |
7:32 |
52.21% |
More |
| Mile |
7:38 |
7:38 |
54.49% |
More |
| 5k |
29:54 |
9:37 |
47.35% |
More |
| 5 miles |
1:01:11 |
12:14 |
37.63% |
More |
| 10k |
1:12:52 |
11:44 |
39.44% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:22 |
8:22 |
49.75 |
| 5km |
27:49 |
8:57 |
50.90 |
| 5M |
46:03 |
9:13 |
50.00 |
| 10km |
57:59 |
9:20 |
49.56 |
| 10M |
1:36:01 |
9:36 |
49.44 |
| Half |
2:07:50 |
9:45 |
48.74 |
| 20M |
3:20:10 |
10:01 |
49.32 |
| Mara |
4:26:31 |
10:10 |
49.39 |
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