Thu 28th Mar 2019 at 6:00am by LeighM
Run > Hill Work
-
Time
39:28
-
Miles
3.11
-
Min/mi
12:41
-
Pacing
77%
-
WAVA
37.65
-
Stride(cm)
72
-
Cals
326
-
Cadence
177
-
BPM
162
-
%MHR
77.4
-
B/mi
2062
-
Asc(m)
112
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1.19m - 12:24(10:25/m) 161/174bpm 326cal
2) 0.03m - 24(12:06/m) 173/182bpm
3) 0.08m - 1:41(22:19/m) 170/183bpm
4) 0.04m - 22(9:11/m) 163/172bpm
5) 0.08m - 1:40(21:33/m) 173/183bpm
6) 0.03m - 24(11:47/m) 166/176bpm
7) 0.08m - 1:43(22:04/m) 175/184bpm
8) 0.04m - 24(10:56/m) 167/177bpm
9) 0.1m - 2:05(21:40/m) 168/181bpm
10) 1.45m - 18:21(12:38/m) 160/180bpm
12:24 24 1:41 22 1:40 24 1:43 24 2:05 18:21
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:27 |
1:27 |
11:37 |
125 94-151 |
1451 |
191 98-206 |
4/3 |
0.25 |
2:43 |
1:16 |
10:06 |
155 152-158 |
1565 |
193 190-206 |
1/4 |
0.38 |
4:06 |
1:23 |
11:02 |
161 158-162 |
1776 |
193 190-202 |
3/4 |
0.50 |
5:22 |
1:16 |
10:11 |
160 154-163 |
1629 |
192 190-194 |
2/3 |
0.63 |
6:40 |
1:18 |
10:27 |
164 163-167 |
1714 |
193 190-194 |
3/3 |
0.75 |
7:54 |
1:14 |
9:49 |
166 165-168 |
1629 |
194 192-200 |
2/1 |
0.88 |
9:02 |
1:08 |
9:02 |
169 168-170 |
1527 |
201 196-206 |
5/4 |
1.00 |
10:19 |
1:17 |
10:16 |
172 169-173 |
1766 |
197 194-200 |
3/0 |
1.13 |
11:40 |
1:21 |
10:49 |
172 171-174 |
1860 |
196 192-200 |
3/1 |
1.25 |
13:25 |
1:46 |
14:04 |
174 157-183 |
2449 |
180 144-222 |
14/3 |
1.38 |
15:29 |
2:04 |
16:32 |
170 159-183 |
2810 |
151 124-238 |
12/11 |
1.50 |
17:45 |
2:15 |
18:02 |
173 158-184 |
3119 |
149 114-214 |
10/14 |
1.63 |
20:03 |
2:19 |
18:29 |
172 162-181 |
3180 |
150 62-222 |
11/11 |
1.75 |
22:00 |
1:57 |
15:38 |
155 147-172 |
2424 |
149 114-188 |
0/6 |
1.88 |
23:23 |
1:23 |
11:04 |
159 153-163 |
1759 |
189 184-194 |
1/3 |
2.00 |
25:33 |
2:10 |
17:19 |
140 124-171 |
2425 |
137 66-188 |
1/2 |
2.13 |
27:00 |
1:27 |
11:35 |
150 132-159 |
1737 |
188 184-188 |
4/4 |
2.25 |
28:29 |
1:29 |
11:53 |
165 159-172 |
1961 |
185 174-194 |
1/3 |
2.38 |
30:08 |
1:39 |
13:12 |
168 165-172 |
2217 |
187 180-188 |
8/6 |
2.50 |
32:02 |
1:54 |
15:08 |
169 160-180 |
2558 |
157 128-200 |
6/5 |
2.63 |
33:31 |
1:29 |
11:53 |
153 148-162 |
1818 |
180 134-194 |
3/3 |
2.75 |
34:57 |
1:26 |
11:31 |
163 154-168 |
1876 |
190 184-194 |
3/3 |
2.88 |
36:23 |
1:25 |
11:23 |
167 165-172 |
1900 |
189 180-198 |
2/1 |
3.00 |
37:54 |
1:31 |
12:10 |
168 164-173 |
2043 |
189 184-200 |
4/1 |
3.13 |
39:22 |
1:28 |
11:42 |
169 166-173 |
1978 |
188 180-194 |
3/4 |
3.13 |
39:27 |
5 |
12:41 |
168 168-169 |
2130 |
187 184-188 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.3 |
191 |
2.6 |
29:19 |
11:11 |
Walk |
25.5 |
134 |
0.5 |
10:04 |
19:38 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:22 |
35.54% |
More |
800m |
4:54 |
9:51 |
38.58% |
More |
1km |
6:10 |
9:56 |
39.98% |
More |
Mile |
10:09 |
10:09 |
41.80% |
More |
5k |
39:06 |
12:35 |
37.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:22 |
10:22 |
40.94 |
5km |
39:25 |
12:41 |
37.62 |
5M |
1:09:02 |
13:48 |
34.93 |
10km |
1:29:11 |
14:21 |
33.80 |
10M |
2:36:11 |
15:37 |
31.73 |
Half |
3:34:40 |
16:23 |
30.12 |
20M |
5:53:19 |
17:40 |
28.75 |
Mara |
8:05:37 |
18:32 |
27.70 |
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