Thu 30th May 2019 at 4:00pm by slowblonde
Run > Hill Work
-
Time
1:20:46
-
Miles
7.06
-
Min/mi
11:26
-
Pacing
0%
-
WAVA
43.97
-
Stride(cm)
80
-
Cals
774
-
Cadence
176
-
BPM
153
-
%MHR
85
-
B/mi
1750
-
Asc(m)
187
-
Hillscore
13
-
Surface
Road
Notes & Comments
40 mins hill loops + 3.5 miles with Deirdre & Tracy
Split Summary
===
1) 0.06m - 31(9:18/m) 97/117bpm 1cal 6.46/6.76mph
2) 0.63m - 7:10(11:19/m) 138/158bpm 61cal 5.3/6.49mph
3) 1m - 11:23(11:23/m) 146/165bpm 102cal 5.27/6.45mph
4) 0.37m - 3:53(10:37/m) 148/163bpm 36cal 5.65/6.18mph
5) 0.63m - 7:12(11:26/m) 156/172bpm 70cal 5.25/5.95mph
6) 1m - 11:28(11:28/m) 151/172bpm 103cal 5.23/6.37mph
7) 1m - 11:45(11:45/m) 155/173bpm 111cal 5.1/5.82mph
8) 1m - 12:04(12:04/m) 168/181bpm 129cal 4.97/5.38mph
9) 1m - 11:42(11:42/m) 165/176bpm 121cal 5.13/5.68mph
10) 0.37m - 3:38(9:43/m) 173/186bpm 40cal 6.17/6.45mph
31 7:10 11:23 3:53 7:12 11:28 11:45 12:04 11:42 3:38
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:53 |
2:53 |
11:31 |
129 85-144 |
1486 |
174 134-178 |
11/0 |
| 0.50 |
5:48 |
2:55 |
11:40 |
144 125-158 |
1681 |
176 172-182 |
13/7 |
| 0.75 |
8:22 |
2:34 |
10:16 |
131 123-148 |
1344 |
177 174-180 |
2/15 |
| 1.00 |
11:26 |
3:04 |
12:16 |
152 147-163 |
1865 |
178 174-182 |
16/0 |
| 1.25 |
14:09 |
2:43 |
10:53 |
142 130-164 |
1545 |
175 172-178 |
1/14 |
| 1.50 |
17:55 |
3:46 +1:08
|
15:05 |
137 110-157 |
2067 |
176 130-188 |
6/10 |
| 1.75 |
21:42 |
3:46 +42
|
15:04 |
154 137-163 |
2321 |
178 176-184 |
16/0 |
| 2.00 |
24:15 |
2:33 |
10:12 |
147 138-157 |
1501 |
179 176-182 |
1/15 |
| 2.25 |
27:06 |
2:52 |
11:27 |
153 138-162 |
1752 |
181 178-184 |
10/7 |
| 2.50 |
30:04 |
2:58 |
11:52 |
161 144-172 |
1911 |
179 174-184 |
12/7 |
| 2.75 |
32:47 |
2:42 |
10:50 |
150 140-158 |
1624 |
179 176-184 |
4/14 |
| 3.00 |
36:19 |
3:32 +27
|
14:09 |
163 157-171 |
2306 |
177 118-184 |
16/0 |
| 3.25 |
38:51 |
2:32 |
10:08 |
156 146-170 |
1581 |
182 180-184 |
0/14 |
| 3.50 |
51:59 |
13:08 +10:29
|
52:33 |
136 92-155 |
7147 |
175 118-182 |
7/9 |
| 3.75 |
55:11 |
3:11 |
12:45 |
146 129-159 |
1862 |
177 172-180 |
9/3 |
| 4.00 |
58:00 |
2:49 |
11:17 |
152 150-156 |
1716 |
178 172-182 |
2/6 |
| 4.25 |
1:01:05 |
3:05 |
12:19 |
153 139-161 |
1885 |
165 118-180 |
4/5 |
| 4.50 |
1:04:47 |
3:42 +53
|
14:50 |
152 130-164 |
2254 |
176 118-182 |
6/1 |
| 4.75 |
1:07:54 |
3:07 |
12:27 |
164 159-171 |
2042 |
177 174-180 |
10/4 |
| 5.00 |
1:10:55 |
3:01 |
12:03 |
167 158-181 |
2013 |
177 172-178 |
3/5 |
| 5.25 |
1:14:04 |
3:09 |
12:36 |
170 157-179 |
2141 |
173 116-180 |
1/4 |
| 5.50 |
1:17:06 |
3:02 +4
|
12:09 |
167 163-174 |
2029 |
179 174-182 |
4/2 |
| 5.75 |
1:19:56 |
2:50 |
11:22 |
168 163-171 |
1909 |
181 178-184 |
6/5 |
| 6.00 |
1:22:42 |
2:46 |
11:05 |
165 158-176 |
1828 |
180 176-184 |
2/8 |
| 6.25 |
1:25:48 |
3:06 |
12:23 |
163 152-168 |
2017 |
172 118-184 |
4/3 |
| 6.50 |
1:28:35 |
2:47 |
11:07 |
166 162-171 |
1845 |
181 178-182 |
1/4 |
| 6.75 |
1:31:36 |
3:02 |
12:07 |
166 160-173 |
2010 |
173 118-184 |
5/3 |
| 7.00 |
1:33:59 |
2:23 |
9:31 |
175 167-186 |
1666 |
183 176-190 |
0/12 |
| 7.06 |
1:34:32 |
33 |
9:32 |
167 166-168 |
1592 |
184 182-186 |
0/2 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
25 4.2% |
14:33
|
|
25 7.7% |
11:39
|
|
22 3.7% |
11:24
|
|
22 3.4% |
11:01
|
|
22 4.4% |
11:37
|
|
17 3.8% |
49:07
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
82.8 |
178 |
6.9 |
1:18:11 |
11:25 |
| Walk |
16.3 |
121 |
0.1 |
15:35 |
1:50:52 |
| Pause |
0.8 |
- |
- |
46 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:19 |
9:19 |
38.17% |
More |
| 800m |
5:08 |
10:20 |
38.13% |
More |
| 1km |
6:42 |
10:46 |
38.15% |
More |
| Mile |
11:00 |
11:00 |
39.62% |
More |
| 5k |
37:03 |
11:55 |
41.10% |
More |
| 5 miles |
1:09:39 |
13:56 |
35.64% |
More |
| 10k |
1:25:03 |
13:41 |
36.54% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:22 |
10:22 |
42.03 |
| 5km |
34:07 |
10:59 |
44.62 |
| 5M |
56:13 |
11:15 |
44.16 |
| 10km |
1:10:38 |
11:22 |
43.99 |
| 10M |
1:56:25 |
11:39 |
43.86 |
| Half |
2:34:34 |
11:48 |
43.08 |
| 20M |
4:01:02 |
12:03 |
43.34 |
| Mara |
5:20:02 |
12:13 |
43.15 |
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