Tue 20th Aug 2019 at 6:00pm by Luig
Run > Hill Work
-
Time
55:59
-
Miles
4.29
-
Min/mi
13:03
-
Pacing
0%
-
WAVA
36.94
-
Stride(cm)
75
-
Cals
517
-
Cadence
164
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 8:18(8:18/m) 126cal 7.22/7.95mph
2) 1m - 17:46(17:46/m) 120cal 3.38/11.25mph
3) 1m - 10:23(10:23/m) 118cal 5.78/11.17mph
4) 1m - 11:19(11:19/m) 119cal 5.31/11.69mph
5) 0.29m - 8:14(28:24/m) 34cal 2.11/8.06mph
8:18 17:46 10:23 11:19 8:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:15 |
1:15 |
9:59 |
160 124-166 |
0.25 |
2:17 |
1:02 |
8:19 |
165 164-168 |
0.38 |
3:19 |
1:01 |
8:11 |
167 166-168 |
0.50 |
4:23 |
1:04 |
8:32 |
169 166-170 |
0.63 |
5:23 |
1:00 |
8:03 |
169 166-172 |
0.75 |
6:20 |
57 |
7:33 |
171 170-174 |
0.88 |
7:17 |
57 |
7:38 |
172 170-176 |
1.00 |
8:18 |
1:01 |
8:08 |
172 168-174 |
1.13 |
9:19 |
1:01 |
8:07 |
173 172-176 |
1.25 |
10:19 |
1:00 |
7:59 |
174 168-180 |
1.38 |
11:15 |
56 |
7:28 |
173 172-174 |
1.50 |
12:07 |
53 |
7:02 |
173 172-174 |
1.63 |
12:57 |
50 |
6:39 |
174 162-178 |
1.75 |
23:45 |
10:48 |
1:26:23 |
160 118-186 |
1.88 |
25:18 |
1:33 |
12:22 |
175 162-186 |
2.00 |
26:04 |
47 |
6:14 |
173 168-176 |
2.13 |
28:12 |
2:08 |
17:00 |
135 98-162 |
2.25 |
29:13 |
1:01 |
8:07 |
176 118-188 |
2.38 |
30:00 |
48 |
6:20 |
174 160-182 |
2.50 |
31:39 |
1:38 |
13:05 |
133 100-178 |
2.63 |
32:51 |
1:12 |
9:39 |
164 154-186 |
2.75 |
33:53 |
1:02 |
8:13 |
177 164-188 |
2.88 |
34:34 |
42 |
5:32 |
177 170-180 |
3.00 |
36:24 |
1:50 |
14:41 |
137 100-168 |
3.13 |
37:30 |
1:06 |
8:48 |
169 158-186 |
3.25 |
38:29 |
59 |
7:50 |
173 162-180 |
3.38 |
39:40 |
1:11 |
9:25 |
166 92-186 |
3.50 |
41:33 |
1:53 |
15:04 |
147 98-184 |
3.63 |
42:36 |
1:04 |
8:29 |
176 160-184 |
3.75 |
43:26 |
50 |
6:38 |
172 166-176 |
3.88 |
45:18 |
1:52 |
14:54 |
131 102-174 |
4.00 |
47:45 |
2:28 |
19:42 |
164 112-182 |
4.13 |
49:32 |
1:47 |
14:13 |
162 134-174 |
4.25 |
55:12 |
5:40 |
45:20 |
159 118-168 |
4.29 |
56:00 |
48 |
20:17 |
170 170-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.1 |
170 |
4 |
43:45 |
11:02 |
Walk |
21.9 |
108 |
0.3 |
12:15 |
37:40 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:42 |
50.23% |
More |
800m |
3:36 |
7:14 |
54.81% |
More |
1km |
4:36 |
7:25 |
55.73% |
More |
Mile |
7:33 |
7:33 |
57.80% |
More |
5k |
36:46 |
11:50 |
40.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:57 |
11:57 |
36.50 |
5km |
39:46 |
12:48 |
37.33 |
5M |
1:05:51 |
13:10 |
36.73 |
10km |
1:22:55 |
13:21 |
36.45 |
10M |
2:17:18 |
13:44 |
36.40 |
Half |
3:02:48 |
13:57 |
35.90 |
20M |
4:46:15 |
14:19 |
36.33 |
Mara |
6:21:07 |
14:33 |
36.38 |
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