Thu 28th Mar 2019 at 10:00am by hillstrider
Run > Tempo
-
Time
1:09:39
-
Miles
7.10
-
Min/mi
9:49
-
Pacing
83%
-
WAVA
61.33
-
Stride(cm)
96
-
Cals
545
-
Cadence
171
-
BPM
140
-
%MHR
83.4
-
B/mi
1375
-
Asc(m)
145
-
Hillscore
6
-
Surface
Road
Notes & Comments
A good, solid hilly road run. Pushed hard all the way, and very pleased with sub 10 minute average miling.
Split Summary
===
1) 1m - 10:58(10:58/m) 147/159bpm 104cal 5.47/6.18mph
2) 1m - 10:07(10:07/m) 146/157bpm 95cal 5.93/6.7mph
3) 1m - 10:02(10:02/m) 145/152bpm 90cal 5.98/6.82mph
4) 1m - 9:10(9:10/m) 134/143bpm 59cal 6.55/7.28mph
5) 1m - 9:21(9:21/m) 137/145bpm 66cal 6.42/7.03mph
6) 1m - 9:29(9:29/m) 135/147bpm 59cal 6.32/7.14mph
7) 1m - 9:37(9:37/m) 138/149bpm 65cal 6.24/7.08mph
8) 0.1m - 55(9:08/m) 142/145bpm 7cal 6.57/6.53mph
10:58 10:07 10:02 9:10 9:21 9:29 9:37 55
-
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 |
2:51 |
2:51 |
11:26 |
141 107-158 |
1612 |
170 170-170 |
2/3 |
0.50 |
5:31 |
2:39 |
10:37 |
152 140-159 |
1615 |
173 168-182 |
3/4 |
0.75 |
8:17 |
2:46 |
11:05 |
148 138-152 |
1639 |
181 174-182 |
10/1 |
1.00 |
10:58 |
2:41 |
10:43 |
142 130-152 |
1521 |
176 160-182 |
12/0 |
1.25 |
13:32 |
2:34 |
10:18 |
145 136-149 |
1493 |
155 120-178 |
5/3 |
1.50 |
16:04 |
2:32 |
10:08 |
146 143-150 |
1478 |
179 178-186 |
3/3 |
1.75 |
18:45 |
2:41 +10
|
10:45 |
148 146-151 |
1591 |
169 86-178 |
4/6 |
2.00 |
21:14 |
2:29 |
9:57 |
144 128-157 |
1433 |
159 86-184 |
4/6 |
2.25 |
23:40 |
2:26 |
9:43 |
145 141-148 |
1409 |
174 164-180 |
4/4 |
2.50 |
26:45 |
3:04 +35
|
12:18 |
148 145-152 |
1820 |
173 120-178 |
0/12 |
2.75 |
29:24 |
2:40 |
10:38 |
144 135-150 |
1532 |
178 162-182 |
21/4 |
3.00 |
32:07 |
2:43 +15
|
10:52 |
141 125-148 |
1533 |
147 86-178 |
3/4 |
3.25 |
34:28 |
2:20 |
9:22 |
133 126-139 |
1245 |
129 88-182 |
1/12 |
3.50 |
36:41 |
2:14 |
8:54 |
131 128-136 |
1166 |
179 178-180 |
0/17 |
3.75 |
38:59 |
2:18 |
9:14 |
133 129-139 |
1227 |
178 174-180 |
3/9 |
4.00 |
41:17 |
2:17 |
9:09 |
138 135-141 |
1264 |
174 158-178 |
4/4 |
4.25 |
43:32 |
2:15 |
8:59 |
138 135-145 |
1240 |
183 158-194 |
4/5 |
4.50 |
46:03 |
2:31 +12
|
10:06 |
136 133-139 |
1373 |
177 170-184 |
4/2 |
4.75 |
48:34 |
2:31 +10
|
10:05 |
138 135-140 |
1391 |
174 170-188 |
6/6 |
5.00 |
51:00 |
2:25 |
9:42 |
136 133-140 |
1319 |
179 172-192 |
2/4 |
5.25 |
53:48 |
2:49 +32
|
11:15 |
130 124-137 |
1462 |
146 88-174 |
3/3 |
5.50 |
56:19 |
2:31 |
10:04 |
135 132-139 |
1360 |
178 174-178 |
7/1 |
5.75 |
58:39 |
2:19 |
9:17 |
139 137-147 |
1290 |
173 168-186 |
5/5 |
6.00 |
1:01:36 |
2:57 +35
|
11:49 |
136 126-143 |
1608 |
192 180-226 |
4/2 |
6.25 |
1:03:58 |
2:22 |
9:29 |
136 128-140 |
1289 |
175 166-184 |
5/4 |
6.50 |
1:06:40 |
2:42 +19
|
10:49 |
137 135-141 |
1482 |
180 176-182 |
3/3 |
6.75 |
1:09:25 |
2:45 +13
|
10:58 |
138 134-142 |
1514 |
173 166-182 |
8/0 |
7.00 |
1:11:45 |
2:20 |
9:21 |
142 136-149 |
1327 |
172 120-178 |
5/3 |
7.10 |
1:12:41 |
56 |
9:14 |
142 141-145 |
1311 |
178 178-178 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.8 |
176 |
6.6 |
1:08:13 |
10:16 |
Walk |
6.2 |
95 |
0.5 |
4:28 |
9:41 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:50 |
47.44% |
More |
800m |
4:29 |
9:00 |
53.99% |
More |
1km |
5:37 |
9:02 |
56.04% |
More |
Mile |
9:02 |
9:02 |
58.84% |
More |
5k |
30:17 |
9:45 |
59.93% |
More |
5 miles |
50:11 |
10:02 |
58.99% |
More |
10k |
1:02:53 |
10:07 |
58.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
75.41 |
5km |
26:31 |
8:32 |
68.46 |
5M |
46:14 |
9:15 |
64.03 |
10km |
59:36 |
9:36 |
62.12 |
10M |
1:43:55 |
10:24 |
59.20 |
Half |
2:22:27 |
10:52 |
56.86 |
20M |
3:53:32 |
11:41 |
54.96 |
Mara |
5:20:08 |
12:13 |
53.45 |
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