Fri 25th Jan 2019 at 8:00am by hillstrider
Run > Steady-State
breezy
-
Time
1:18:03
-
Miles
7.77
-
Min/mi
10:03
-
Pacing
82%
-
WAVA
60.22
-
Stride(cm)
96
-
Cals
588
-
Cadence
167
-
BPM
130
-
%MHR
77.6
-
B/mi
1309
-
Asc(m)
171
-
Hillscore
6
-
Surface
Road
Notes & Comments
A hilly road run. I worked hard up and down the hills, and varied the pace in between.
Split Summary
===
1) 1m - 11:19(11:19/m) 117/132bpm 77cal 5.3/5.78mph
2) 1m - 10:30(10:30/m) 120/131bpm 68cal 5.71/6.2mph
3) 1m - 9:46(9:46/m) 128/140bpm 73cal 6.14/7.2mph
4) 1m - 9:20(9:20/m) 128/136bpm 65cal 6.43/6.91mph
5) 1m - 9:34(9:34/m) 133/149bpm 71cal 6.27/6.93mph
6) 1m - 10:15(10:15/m) 139/148bpm 87cal 5.85/6.76mph
7) 1m - 9:58(9:58/m) 139/152bpm 81cal 6.02/7.28mph
8) 0.77m - 7:21(9:33/m) 145/152bpm 66cal 6.28/6.97mph
11:19 10:30 9:46 9:20 9:34 10:15 9:58 7:21
-
Min/mi
0
-
Recent
0
-
Elev
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.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:58 |
2:58 |
11:54 |
114 88-131 |
1356 |
156 84-170 |
4/3 |
| 0.50 |
5:41 |
2:43 |
10:52 |
113 103-118 |
1228 |
162 86-174 |
4/4 |
| 0.75 |
8:34 |
2:52 |
11:28 |
118 116-121 |
1353 |
171 164-174 |
13/0 |
| 1.00 |
11:32 |
2:59 +12
|
11:54 |
122 119-126 |
1452 |
160 84-174 |
4/6 |
| 1.25 |
14:08 |
2:36 |
10:23 |
121 114-131 |
1256 |
159 80-174 |
7/2 |
| 1.50 |
16:46 |
2:38 |
10:33 |
122 117-125 |
1288 |
173 170-176 |
2/6 |
| 1.75 |
19:48 |
3:02 +23
|
12:08 |
118 108-126 |
1431 |
162 84-176 |
4/5 |
| 2.00 |
22:26 |
2:38 |
10:31 |
117 112-120 |
1231 |
172 164-180 |
0/15 |
| 2.25 |
25:20 |
2:54 +15
|
11:37 |
128 117-139 |
1487 |
163 84-174 |
20/0 |
| 2.50 |
27:54 |
2:34 |
10:16 |
125 122-128 |
1284 |
154 84-182 |
3/7 |
| 2.75 |
30:13 |
2:19 |
9:17 |
130 127-134 |
1207 |
176 170-180 |
0/15 |
| 3.00 |
32:27 |
2:13 |
8:52 |
132 129-138 |
1171 |
178 174-186 |
1/11 |
| 3.25 |
34:46 |
2:20 |
9:19 |
130 121-136 |
1211 |
174 168-178 |
3/5 |
| 3.50 |
37:07 |
2:21 |
9:22 |
130 128-132 |
1218 |
171 88-180 |
5/5 |
| 3.75 |
39:54 |
2:48 +26
|
11:10 |
127 119-136 |
1418 |
174 168-180 |
5/4 |
| 4.00 |
42:12 |
2:17 |
9:09 |
127 126-130 |
1161 |
175 168-182 |
4/5 |
| 4.25 |
44:41 |
2:29 |
9:56 |
120 107-130 |
1192 |
171 86-180 |
5/5 |
| 4.50 |
47:43 |
3:02 +40
|
12:09 |
131 118-148 |
1592 |
171 88-180 |
3/3 |
| 4.75 |
50:01 |
2:18 |
9:12 |
139 131-149 |
1280 |
166 86-180 |
4/2 |
| 5.00 |
52:25 |
2:24 |
9:36 |
143 141-146 |
1372 |
174 168-178 |
5/5 |
| 5.25 |
55:03 |
2:38 |
10:30 |
132 110-143 |
1386 |
166 120-176 |
5/3 |
| 5.50 |
57:39 |
2:36 |
10:24 |
141 134-148 |
1467 |
166 84-176 |
16/0 |
| 5.75 |
1:00:30 |
2:52 +25
|
11:26 |
143 140-146 |
1635 |
173 168-180 |
8/1 |
| 6.00 |
1:04:00 |
3:29 +55
|
13:58 |
139 128-147 |
1941 |
166 84-178 |
10/1 |
| 6.25 |
1:06:49 |
2:50 +17
|
11:20 |
134 129-139 |
1518 |
164 86-178 |
8/3 |
| 6.50 |
1:09:12 |
2:22 |
9:29 |
141 136-150 |
1338 |
171 86-194 |
2/7 |
| 6.75 |
1:11:49 |
2:38 |
10:30 |
141 138-149 |
1481 |
169 92-184 |
6/4 |
| 7.00 |
1:14:15 |
2:26 |
9:43 |
144 138-152 |
1399 |
170 92-184 |
3/15 |
| 7.25 |
1:16:39 |
2:24 |
9:35 |
143 140-146 |
1371 |
169 90-180 |
4/4 |
| 7.50 |
1:19:10 |
2:31 +10
|
10:04 |
145 142-149 |
1459 |
170 86-178 |
3/6 |
| 7.75 |
1:21:33 |
2:23 |
9:31 |
147 145-151 |
1400 |
157 86-178 |
2/3 |
| 7.77 |
1:21:46 |
13 |
11:20 |
147 147-148 |
1666 |
175 174-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
89.6 |
172 |
7.3 |
1:13:01 |
10:20 |
| Walk |
7.3 |
93 |
0.4 |
6:08 |
13:38 |
| Still |
0.0 |
- |
- |
1 |
- |
| Pause |
3.1 |
- |
- |
2:36 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:11 |
8:47 |
47.73% |
More |
| 800m |
4:28 |
8:59 |
54.10% |
More |
| 1km |
5:39 |
9:06 |
55.58% |
More |
| Mile |
9:11 |
9:11 |
57.94% |
More |
| 5k |
30:46 |
9:54 |
59.00% |
More |
| 5 miles |
51:12 |
10:14 |
57.81% |
More |
| 10k |
1:04:24 |
10:22 |
57.48% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:07 |
7:07 |
74.71 |
| 5km |
26:45 |
8:37 |
67.86 |
| 5M |
46:38 |
9:20 |
63.48 |
| 10km |
1:00:07 |
9:40 |
61.58 |
| 10M |
1:44:48 |
10:29 |
58.70 |
| Half |
2:23:40 |
10:58 |
56.38 |
| 20M |
3:55:32 |
11:47 |
54.50 |
| Mara |
5:22:53 |
12:19 |
53.00 |
Three Things You Saw Today
1 Chickens
2 Geese
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
