Mon 10th Jun 2019 at 5:00pm by slowblonde
Run > Hill Work
-
Time
42:42
-
Miles
3.67
-
Min/mi
11:38
-
Pacing
87%
-
WAVA
42.30
-
Stride(cm)
78
-
Cals
380
-
Cadence
177
-
BPM
147
-
%MHR
81.4
-
B/mi
1706
-
Asc(m)
174
-
Hillscore
16
-
Surface
Road
Notes & Comments
Hill repeats @ Purdysburn Hill
Split Summary
===
1) 0.49m - 5:14(10:36/m) 125/139bpm 38cal 5.66/6.43mph
2) 0.67m - 7:44(11:35/m) 140/161bpm 65cal 5.18/6.16mph
3) 0.67m - 7:54(11:49/m) 147/172bpm 69cal 5.08/6.1mph
4) 0.67m - 7:54(11:51/m) 152/170bpm 72cal 5.06/6.18mph
5) 0.67m - 7:52(11:44/m) 157/173bpm 75cal 5.11/6.07mph
6) 0.51m - 6:04(11:59/m) 160/170bpm 61cal 5.01/6.01mph
5:14 7:44 7:54 7:54 7:52 6:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:33 |
1:33 +15
|
12:25 |
120 80-138 |
1489 |
176 174-178 |
3/2 |
0.25 |
2:52 |
1:19 |
10:33 |
130 123-133 |
1371 |
177 176-180 |
0/6 |
0.38 |
4:15 |
1:23 |
11:01 |
124 122-129 |
1365 |
177 174-180 |
1/4 |
0.50 |
5:33 |
1:18 |
10:22 |
125 122-130 |
1296 |
181 178-184 |
0/7 |
0.63 |
6:47 |
1:15 |
9:58 |
125 124-127 |
1245 |
184 182-184 |
0/12 |
0.75 |
8:01 |
1:14 |
9:53 |
122 120-124 |
1205 |
184 184-184 |
0/13 |
0.88 |
9:26 |
1:25 |
11:22 |
131 122-148 |
1488 |
181 176-184 |
3/9 |
1.00 |
11:06 |
1:40 |
13:18 |
155 151-158 |
2061 |
175 174-178 |
14/0 |
1.13 |
12:45 |
1:39 |
13:14 |
157 153-161 |
2078 |
175 174-176 |
12/0 |
1.25 |
14:09 |
1:23 |
11:07 |
151 139-158 |
1678 |
178 176-182 |
4/9 |
1.38 |
15:27 |
1:18 |
10:23 |
131 128-136 |
1360 |
178 174-182 |
0/13 |
1.50 |
16:45 |
1:18 |
10:25 |
128 126-131 |
1334 |
179 176-182 |
0/14 |
1.63 |
18:25 |
1:40 |
13:18 |
148 129-158 |
1969 |
176 174-180 |
14/0 |
1.75 |
20:05 |
1:41 |
13:26 |
161 160-163 |
2162 |
176 174-178 |
13/0 |
1.88 |
21:36 |
1:31 |
12:08 |
164 158-170 |
1991 |
177 174-182 |
9/5 |
2.00 |
22:51 |
1:15 |
10:00 |
143 136-155 |
1429 |
179 176-182 |
0/11 |
2.13 |
24:11 |
1:20 |
10:40 |
134 132-137 |
1430 |
181 178-182 |
0/15 |
2.25 |
25:46 |
1:34 |
12:35 |
148 134-162 |
1863 |
177 176-182 |
8/3 |
2.38 |
27:26 |
1:40 |
13:20 |
164 161-166 |
2185 |
179 178-182 |
15/0 |
2.50 |
29:03 |
1:38 |
13:02 |
167 165-169 |
2175 |
180 176-182 |
11/0 |
2.63 |
30:20 |
1:16 |
10:10 |
157 147-168 |
1595 |
182 178-182 |
0/9 |
2.75 |
31:35 |
1:16 |
10:06 |
142 140-146 |
1434 |
183 182-184 |
0/16 |
2.88 |
32:59 |
1:24 |
11:11 |
145 138-158 |
1622 |
180 176-182 |
3/8 |
3.00 |
34:40 |
1:41 |
13:26 |
165 161-169 |
2216 |
176 174-178 |
15/0 |
3.13 |
36:20 |
1:40 |
13:23 |
168 165-172 |
2247 |
177 174-182 |
11/0 |
3.25 |
38:10 |
1:50 |
14:40 |
159 147-171 |
2331 |
163 118-184 |
10/0 |
3.38 |
39:36 |
1:26 |
11:24 |
159 149-164 |
1814 |
176 174-180 |
4/1 |
3.50 |
41:09 |
1:34 |
12:29 |
161 160-162 |
2009 |
175 174-178 |
9/0 |
3.63 |
42:42 |
1:33 +15
|
12:22 |
162 160-164 |
2004 |
174 118-182 |
2/2 |
3.67 |
43:12 |
30 |
10:46 |
164 163-165 |
1767 |
179 176-182 |
0/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.3 |
178 |
3.6 |
42:01 |
11:35 |
Walk |
2.7 |
119 |
0 |
1:11 |
27:55 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:27 |
9:53 |
35.99% |
More |
800m |
5:04 |
10:11 |
38.71% |
More |
1km |
6:22 |
10:15 |
40.11% |
More |
Mile |
11:07 |
11:07 |
39.21% |
More |
5k |
36:06 |
11:37 |
42.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:54 |
10:54 |
39.97 |
5km |
35:51 |
11:32 |
42.46 |
5M |
59:05 |
11:49 |
42.02 |
10km |
1:14:13 |
11:57 |
41.87 |
10M |
2:02:20 |
12:14 |
41.74 |
Half |
2:42:26 |
12:24 |
40.99 |
20M |
4:13:17 |
12:40 |
41.24 |
Mara |
5:36:19 |
12:50 |
41.06 |
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