Fri 8th Feb 2019 at 4:00am by Toks
Run > Hill Work
- v windy
-
Time
1:15:54
-
Miles
6.23
-
Min/mi
12:11
-
Pacing
82%
-
WAVA
42.71
-
Stride(cm)
85
-
Cals
685
-
Cadence
155
-
Asc(m)
107
-
Hillscore
6
-
Surface
Road
Notes & Comments
Windy conditions again and happy heavenly birthday in memory of my mum
Split Summary
===
1) 1m - 13:26(13:26/m) 111cal 4.46/8.5mph
2) 1m - 13:03(13:03/m) 108cal 4.6/5.91mph
3) 1m - 12:27(12:27/m) 111cal 4.82/6.03mph
4) 1m - 12:41(12:41/m) 105cal 4.73/6.37mph
5) 1m - 11:45(11:45/m) 111cal 5.11/6.74mph
6) 1m - 10:22(10:22/m) 112cal 5.78/8.68mph
7) 0.23m - 2:10(9:21/m) 27cal 6.42/6.8mph
13:26 13:03 12:27 12:41 11:45 10:22 2:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:28 |
3:28 |
13:53 |
166 120-170 |
7/5 |
0.50 |
6:23 |
2:55 |
11:39 |
161 120-170 |
6/2 |
0.75 |
9:57 |
3:33 |
14:14 |
149 106-172 |
15/0 |
1.00 |
13:23 |
3:27 |
13:47 |
148 112-170 |
8/1 |
1.25 |
16:35 |
3:11 |
12:44 |
149 118-170 |
1/2 |
1.50 |
19:44 |
3:10 |
12:39 |
153 120-170 |
8/11 |
1.75 |
23:10 |
3:26 |
13:43 |
143 110-170 |
8/1 |
2.00 |
26:32 |
3:22 |
13:29 |
146 116-166 |
5/0 |
2.25 |
29:47 |
3:15 |
12:58 |
152 120-166 |
1/2 |
2.50 |
32:53 |
3:06 |
12:23 |
161 120-170 |
3/1 |
2.75 |
35:56 |
3:04 |
12:14 |
152 116-166 |
3/4 |
3.00 |
38:55 |
2:59 |
11:58 |
159 120-168 |
1/4 |
3.25 |
41:45 |
2:49 |
11:17 |
163 120-166 |
2/2 |
3.50 |
45:29 |
3:44 |
14:57 |
137 108-166 |
4/1 |
3.75 |
48:46 |
3:17 |
13:07 |
147 116-166 |
4/2 |
4.00 |
51:37 |
2:51 |
11:24 |
157 120-168 |
1/2 |
4.25 |
54:33 |
2:57 |
11:47 |
154 116-170 |
1/4 |
4.50 |
57:24 |
2:51 |
11:23 |
155 120-170 |
0/4 |
4.75 |
1:00:13 |
2:49 |
11:15 |
159 120-168 |
1/14 |
5.00 |
1:03:22 |
3:09 |
12:35 |
149 110-170 |
11/2 |
5.25 |
1:06:22 |
3:00 |
12:01 |
154 114-174 |
2/3 |
5.50 |
1:08:38 |
2:16 |
9:03 |
168 166-170 |
1/10 |
5.75 |
1:10:52 |
2:14 |
8:56 |
168 164-170 |
0/15 |
6.00 |
1:13:44 |
2:52 |
11:29 |
162 120-168 |
5/5 |
6.23 |
1:15:53 |
2:09 |
9:21 |
164 164-166 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.8 |
165 |
4.9 |
53:43 |
10:52 |
Walk |
29.1 |
117 |
1.3 |
22:07 |
17:12 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:41 |
43.18% |
More |
800m |
4:25 |
8:54 |
46.27% |
More |
1km |
5:38 |
9:04 |
47.32% |
More |
Mile |
9:42 |
9:42 |
46.65% |
More |
5k |
35:38 |
11:28 |
44.40% |
More |
5 miles |
59:28 |
11:54 |
43.41% |
More |
10k |
1:15:38 |
12:10 |
42.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:55 |
10:55 |
41.47 |
5km |
36:18 |
11:41 |
43.58 |
5M |
1:00:07 |
12:01 |
42.94 |
10km |
1:15:41 |
12:11 |
42.70 |
10M |
2:05:20 |
12:32 |
42.41 |
Half |
2:46:53 |
12:44 |
41.56 |
20M |
4:21:19 |
13:04 |
41.68 |
Mara |
5:47:55 |
13:17 |
41.40 |
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