Thu 4th Jul 2019 at 7:00pm by johntz
Run > Hill Work
-
Time
34:53
-
Miles
1.94
-
Min/mi
17:59
-
Pacing
70%
-
WAVA
25.67
-
Stride(cm)
68
-
Cals
251
-
Cadence
131
-
BPM
128
-
%MHR
68
-
B/mi
2297
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 16:18(16:18/m) 132/170bpm 134cal 3.68/18.3mph
2) 0.94m - 18:35(19:45/m) 119/164bpm 117cal 3.04/11.08mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
49 |
49 |
13:10 |
115 97-132 |
1514 |
162 158-164 |
0.13 |
1:39 |
50 |
13:22 |
134 133-135 |
1790 |
162 162-164 |
0.19 |
2:32 |
53 |
14:07 |
133 133-134 |
1877 |
162 156-164 |
0.25 |
3:22 |
49 |
13:08 |
128 123-133 |
1681 |
159 158-160 |
0.31 |
4:20 |
58 |
15:31 |
126 123-132 |
1955 |
154 150-158 |
0.38 |
5:17 |
57 |
15:09 |
133 128-140 |
2015 |
158 154-160 |
0.44 |
7:10 |
1:53 |
30:12 |
136 111-149 |
4106 |
143 86-212 |
0.50 |
8:28 |
1:18 |
20:47 |
105 99-111 |
2182 |
128 76-174 |
0.56 |
9:05 |
37 |
9:56 |
131 104-160 |
1302 |
185 126-196 |
0.63 |
10:22 |
1:17 |
20:30 |
128 107-160 |
2624 |
120 96-180 |
0.69 |
10:54 |
32 |
8:30 |
150 129-167 |
1275 |
172 108-184 |
0.75 |
12:19 |
1:25 |
22:39 |
139 115-165 |
3147 |
106 96-112 |
0.81 |
12:57 |
38 |
10:09 |
134 108-166 |
1359 |
175 108-198 |
0.88 |
14:26 |
1:29 |
23:40 |
138 108-167 |
3266 |
108 88-154 |
0.94 |
15:03 |
37 |
9:54 |
145 112-168 |
1435 |
174 148-184 |
1.00 |
16:19 |
1:17 |
20:28 |
143 113-170 |
2926 |
110 88-136 |
1.06 |
17:10 |
50 |
13:25 |
129 110-159 |
1730 |
167 108-196 |
1.13 |
18:32 |
1:22 |
21:52 |
141 111-163 |
3084 |
113 90-208 |
1.19 |
19:13 |
41 |
10:59 |
131 112-161 |
1439 |
159 90-200 |
1.25 |
20:34 |
1:21 |
21:42 |
139 109-164 |
3017 |
106 80-186 |
1.31 |
21:21 |
47 |
12:33 |
127 105-159 |
1593 |
144 74-180 |
1.38 |
23:27 |
2:06 |
33:33 |
128 102-161 |
4295 |
100 74-130 |
1.44 |
24:04 |
37 |
9:47 |
135 106-161 |
1321 |
178 150-190 |
1.50 |
26:01 |
1:57 |
31:17 |
128 103-163 |
4003 |
103 78-150 |
1.56 |
27:27 |
1:26 |
22:56 |
101 96-107 |
2316 |
107 98-126 |
1.63 |
28:45 |
1:18 |
20:47 |
101 97-111 |
2099 |
107 92-162 |
1.69 |
29:42 |
57 |
15:05 |
122 114-131 |
1841 |
157 152-162 |
1.75 |
30:58 |
1:17 |
20:25 |
116 102-131 |
2369 |
113 102-160 |
1.81 |
32:11 |
1:13 |
19:21 |
101 100-103 |
1954 |
108 108-110 |
1.88 |
33:32 |
1:21 |
21:39 |
100 98-103 |
2166 |
107 104-108 |
1.94 |
34:48 |
1:16 |
20:13 |
99 98-100 |
2002 |
102 80-108 |
1.94 |
34:55 |
7 |
33:49 |
99 99-100 |
3347 |
80 78-82 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
35.4 |
170 |
1 |
12:22 |
12:14 |
Walk |
64.0 |
104 |
0.9 |
22:20 |
24:01 |
Still |
0.6 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:17 |
13:14 |
25.27% |
More |
800m |
7:43 |
15:30 |
25.36% |
More |
1km |
9:51 |
15:50 |
25.88% |
More |
Mile |
16:19 |
16:19 |
26.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
16:53 |
16:53 |
25.63 |
5km |
58:25 |
18:48 |
25.21 |
5M |
1:38:22 |
19:40 |
24.39 |
10km |
2:04:48 |
20:05 |
24.01 |
10M |
3:30:08 |
21:01 |
23.57 |
Half |
4:42:26 |
21:34 |
23.03 |
20M |
7:28:53 |
22:27 |
22.96 |
Mara |
10:03:19 |
23:02 |
22.78 |
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