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
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 |
Elevation
No climbs of at least 10 metres detected.
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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