Mon 1st Apr 2019 at 6:00pm by Honley Lion
Run > Hill Work
-
Time
52:03
-
Miles
5.01
-
Min/mi
10:23
-
Pacing
13%
-
WAVA
49.92
-
Stride(cm)
85
-
Cals
548
-
Cadence
181
-
BPM
122
-
%MHR
64.3
-
B/mi
1269
-
Surface
Road
Notes & Comments
Monday Hills 3 short, 2x long 3 sets, Rosemary Lane upper section
Split Summary
===
1) 1m - 9:42(9:42/m) 123/144bpm 108cal 6.19/7.06mph
2) 1m - 11:22(11:22/m) 119/128bpm 113cal 5.28/7.78mph
3) 1m - 10:54(10:54/m) 121/139bpm 107cal 5.51/8.97mph
4) 1m - 10:50(10:50/m) 127/142bpm 118cal 5.54/7.87mph
5) 1m - 9:11(9:11/m) 129/135bpm 102cal 6.54/7.35mph
6) 0.01m - 5(8:42/m) 129/130bpm 6.9/7.35mph
9:42 11:22 10:54 10:50 9:11 5
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:40 |
2:40 +5
|
10:42 |
118 79-133 |
1262 |
182 108-192 |
0.50 |
4:51 |
2:11 |
8:43 |
136 126-143 |
1186 |
188 182-194 |
0.75 |
7:31 |
2:40 +7
|
10:41 |
123 108-142 |
1313 |
186 178-192 |
1.00 |
9:54 |
2:22 |
9:29 |
118 112-123 |
1119 |
187 180-194 |
1.25 |
12:59 |
3:05 +39
|
12:20 |
123 118-127 |
1517 |
181 176-188 |
1.50 |
18:49 |
5:50 +2:14
|
23:21 |
109 74-123 |
2546 |
161 108-196 |
1.75 |
21:44 |
2:56 +17
|
11:42 |
122 120-125 |
1427 |
185 174-196 |
2.00 |
24:29 |
2:45 +4
|
10:59 |
120 114-127 |
1319 |
179 126-196 |
2.25 |
28:50 |
4:21 +1:34
|
17:25 |
118 87-129 |
2054 |
179 98-200 |
2.50 |
31:51 |
3:01 +18
|
12:02 |
121 108-132 |
1456 |
181 132-194 |
2.75 |
34:49 |
2:58 +24
|
11:51 |
122 114-132 |
1446 |
184 124-198 |
3.00 |
40:41 |
5:52 +3:03
|
23:28 |
121 83-139 |
2840 |
180 94-200 |
3.25 |
43:37 |
2:56 +5
|
11:46 |
128 118-139 |
1506 |
177 88-196 |
3.50 |
46:41 |
3:04 +26
|
12:16 |
132 125-142 |
1618 |
187 178-194 |
3.75 |
55:31 |
8:50 +6:02
|
35:21 |
120 74-138 |
4242 |
181 122-204 |
4.00 |
58:04 |
2:33 |
10:13 |
127 121-131 |
1296 |
190 186-204 |
4.25 |
1:00:21 |
2:16 |
9:05 |
128 125-131 |
1162 |
189 182-192 |
4.50 |
1:02:49 |
2:28 |
9:54 |
132 129-135 |
1306 |
188 176-194 |
4.75 |
1:05:05 |
2:16 |
9:03 |
128 124-132 |
1158 |
190 188-194 |
5.00 |
1:07:15 |
2:10 |
8:42 |
129 127-132 |
1122 |
189 182-194 |
5.01 |
1:07:21 |
6 |
10:20 |
129 129-129 |
1333 |
186 186-186 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:06 |
8:27 |
41.97% |
More |
800m |
4:25 |
8:53 |
47.67% |
More |
1km |
5:40 |
9:07 |
48.41% |
More |
Mile |
9:11 |
9:11 |
50.75% |
More |
5k |
41:50 |
13:28 |
37.94% |
More |
5 miles |
1:07:14 |
13:27 |
38.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:08 |
9:08 |
51.00 |
5km |
31:04 |
10:00 |
51.09 |
5M |
51:56 |
10:23 |
49.95 |
10km |
1:05:40 |
10:34 |
49.41 |
10M |
1:49:46 |
10:59 |
48.96 |
Half |
2:26:54 |
11:13 |
48.09 |
20M |
3:51:58 |
11:36 |
48.26 |
Mara |
5:10:28 |
11:51 |
48.08 |
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