Tue 12th Mar 2019 at 11:00am by MAD Superman

Run > Hill Work

  • Time
    56:03
  • Miles
    7.20
  • Min/mi
    7:47
  • Pacing
    81%
  • WAVA
    56.37
  • Stride(cm)
    124
  • Cals
    830
  • Cadence
    167
  • BPM
    157
  • %MHR
    91.9
  • B/mi
    1224
  • Surface
    Road

Notes & Comments

12x0.12m hills in 46 45 44 44 44 43 42 42 42 42 42 40 (avg 43). Windy & heavy rain

Split Summary
===
1) 1m - 8:02(8:02/m) 143/155bpm 109cal 7.47/8.35mph
2) 1m - 7:43(7:43/m) 156/166bpm 116cal 7.77/8.29mph
3) 0.13m - 1:04(8:00/m) 162/165bpm 16cal 7.5/7.66mph
4) 0.11m - 46(6:49/m) 160/167bpm 12cal 8.8/9.91mph
5) 0.13m - 1:08(8:37/m) 155/160bpm 16cal 6.96/8.79mph
6) 0.12m - 45(6:29/m) 158/160bpm 11cal 9.26/9.56mph
7) 0.13m - 1:09(8:31/m) 157/162bpm 17cal 7.05/9.25mph
8) 0.12m - 44(6:20/m) 158/161bpm 11cal 9.48/9.85mph
9) 0.14m - 1:10(8:34/m) 152/156bpm 16cal 7/9.5mph
10) 0.12m - 44(6:17/m) 153/156bpm 10cal 9.55/9.87mph
11) 0.13m - 1:08(8:37/m) 157/161bpm 17cal 6.96/9.43mph
12) 0.12m - 44(6:15/m) 159/162bpm 11cal 9.59/10.35mph
13) 0.13m - 1:10(8:50/m) 158/160bpm 17cal 6.79/9.43mph
14) 0.12m - 43(6:15/m) 160/162bpm 11cal 9.61/10.23mph
15) 0.13m - 1:12(9:04/m) 158/160bpm 18cal 6.62/9.64mph
16) 0.12m - 42(5:59/m) 160/163bpm 10cal 10.04/10.33mph
17) 0.13m - 1:11(8:50/m) 160/162bpm 18cal 6.79/10.1mph
18) 0.11m - 42(6:06/m) 163/166bpm 10cal 9.83/10.44mph
19) 0.13m - 1:11(8:45/m) 163/171bpm 18cal 6.85/9.87mph
20) 0.11m - 42(6:05/m) 168/171bpm 11cal 9.88/10.42mph
21) 0.13m - 1:12(9:05/m) 169/173bpm 19cal 6.61/9.87mph
22) 0.11m - 42(6:03/m) 161/170bpm 10cal 9.91/10.42mph
23) 0.13m - 1:12(8:55/m) 157/163bpm 17cal 6.73/9.91mph
24) 0.11m - 42(6:06/m) 161/164bpm 10cal 9.83/10.75mph
25) 0.14m - 1:12(8:39/m) 160/164bpm 18cal 6.94/10.06mph
26) 0.12m - 40(5:47/m) 165/168bpm 10cal 10.36/10.85mph
27) 0.01m - 5(10:40/m) 161/164bpm 1cal 5.63/10.35mph
28) 1m - 8:22(8:22/m) 160/170bpm 125cal 7.18/7.64mph
29) 1m - 7:40(7:40/m) 164/184bpm 119cal 7.82/8.29mph
30) 0.2m - 1:36(7:49/m) 173/176bpm 26cal 7.67/7.72mph
8:02 7:43 1:04 46 1:08 45 1:09 44 1:10 44 1:08 44 1:10 43 1:12 42 1:11 42 1:11 42 1:12 42 1:12 42 1:12 40 5 8:22 7:40 1:36

Pace

3% 11% 59% 18% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:55 1:55 7:42 132 98-145 1016 174 116-182 0/0
0.50 3:51 1:56 7:44 144 132-153 1114 177 172-182 0/0
0.75 6:03 2:11 8:46 149 142-155 1305 174 166-180 0/0
1.00 8:02 1:59 7:55 145 142-146 1147 170 166-174 0/0
1.25 10:01 2:00 7:59 146 141-149 1165 166 164-172 0/0
1.50 11:54 1:52 7:29 158 146-166 1182 164 162-166 0/0
1.75 13:48 1:55 7:38 161 156-166 1229 165 162-170 0/0
2.00 15:45 1:57 7:49 161 159-165 1259 166 164-170 0/0
2.25 17:39 1:53 7:33 160 146-167 1207 169 164-176 0/0
2.50 19:33 1:54 7:37 157 149-160 1195 166 156-176 0/0
2.75 21:23 1:51 7:22 158 153-161 1164 165 158-174 0/0
3.00 23:17 1:53 7:33 152 149-156 1149 167 156-174 0/0
3.25 25:09 1:53 7:30 158 152-162 1185 166 158-174 0/0
3.50 27:04 1:54 7:38 159 157-161 1213 166 158-176 0/0
3.75 28:59 1:56 7:43 159 155-163 1228 167 156-180 0/0
4.00 30:51 1:51 7:26 161 158-166 1196 167 156-178 0/0
4.25 32:47 1:56 7:43 165 154-171 1274 166 156-176 0/0
4.50 34:41 1:54 7:38 163 149-172 1244 168 154-178 0/0
4.75 36:34 1:53 7:31 160 154-164 1202 167 156-178 0/0
5.00 38:54 2:21 +29 9:22 162 152-168 1518 165 114-182 0/0
5.25 40:54 2:00 7:58 156 145-165 1244 162 158-168 0/0
5.50 42:56 2:03 8:10 162 154-170 1324 165 162-168 0/0
5.75 45:06 2:10 8:40 164 161-167 1420 167 164-170 0/0
6.00 48:02 2:56 +46 11:42 158 143-166 1850 166 164-168 0/0
6.25 49:58 1:57 7:46 161 157-166 1251 165 162-168 0/0
6.50 51:56 1:57 7:49 163 160-167 1275 164 162-168 0/0
6.75 53:53 1:57 +8 7:48 164 159-168 1278 166 164-170 0/0
7.00 55:51 1:58 7:53 171 161-184 1347 167 164-170 0/0
7.20 57:26 1:35 7:53 173 169-176 1363 166 164-168 0/0

Heart

157/184max
  • Show Beats/Mile

Elevation

Asc 0m, Range 0m, Flat prediction 56:03
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

167 (182 max) Stride Length: 124cm Run: 99.1% Walk: 0.9%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:47 7:12 42.41% More
800m 3:42 7:26 47.05% More
1km 4:30 7:15 50.50% More
Mile 7:31 7:31 52.22% More
5k 23:30 7:34 56.76% More
5 miles 38:54 7:47 55.63% More
10k 49:27 7:58 54.65% More

Predictions

Dist Time Per Mile WAVA
1M 6:31 6:31 60.22
5km 22:25 7:13 59.49
5M 37:40 7:32 57.46
10km 47:44 7:41 56.63
10M 1:20:12 8:01 55.66
Half 1:47:40 8:13 54.41
20M 2:50:47 8:32 54.36
Mara 3:49:16 8:45 53.99
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