Wed 21st Aug 2019 at 5:00am by geordieNdog
Run > Hill Work
-
Time
31:46
-
Miles
3.82
-
Min/mi
8:19
-
Pacing
86%
-
WAVA
52.66
-
Stride(cm)
106
-
Cals
419
-
Cadence
182
-
BPM
143
-
%MHR
77.9
-
B/mi
1185
-
Asc(m)
96
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:28(8:28/m) 126/140bpm 99cal 7.08/7.68mph
2) 0.34m - 2:49(8:16/m) 139/142bpm 39cal 7.26/7.76mph
3) 0.05m - 15(5:33/m) 145/150bpm 3cal 10.82/11.98mph
4) 0.08m - 42(9:23/m) 149/154bpm 9cal 6.4/11.65mph
5) 0.04m - 15(6:01/m) 143/149bpm 3cal 9.96/12.59mph
6) 0.07m - 43(10:13/m) 150/154bpm 10cal 5.87/10.94mph
7) 0.04m - 15(6:32/m) 145/151bpm 3cal 9.19/12.82mph
8) 0.07m - 45(10:28/m) 152/157bpm 11cal 5.74/11.31mph
9) 0.04m - 15(6:16/m) 145/150bpm 3cal 9.57/12.21mph
10) 0.07m - 42(10:32/m) 152/156bpm 10cal 5.7/11mph
11) 0.05m - 15(5:33/m) 148/154bpm 3cal 10.8/13.78mph
12) 0.07m - 46(10:14/m) 156/160bpm 11cal 5.87/12.92mph
13) 0.04m - 15(6:19/m) 149/154bpm 3cal 9.5/12.15mph
14) 0.07m - 48(10:54/m) 151/158bpm 11cal 5.5/11.15mph
15) 0.04m - 15(5:56/m) 148/152bpm 3cal 10.11/12.15mph
16) 0.07m - 46(10:18/m) 154/158bpm 11cal 5.83/11.35mph
17) 0.04m - 15(6:14/m) 150/154bpm 3cal 9.62/12.59mph
18) 0.07m - 45(10:28/m) 156/160bpm 10cal 5.73/11.35mph
19) 0.04m - 15(5:48/m) 151/154bpm 3cal 10.33/12.25mph
20) 0.07m - 46(10:50/m) 156/160bpm 11cal 5.54/11.69mph
21) 0.05m - 15(5:15/m) 152/156bpm 3cal 11.44/13.13mph
22) 0.07m - 42(10:36/m) 159/163bpm 10cal 5.66/12.9mph
23) 1m - 7:47(7:47/m) 149/170bpm 110cal 7.71/12.75mph
24) 0.34m - 2:47(8:12/m) 145/147bpm 37cal 7.31/7.66mph
8:28 2:49 15 42 15 43 15 45 15 42 15 46 15 48 15 46 15 45 15 46 15 42 7:47 2:47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:10 |
1:10 |
9:19 |
101 69-120 |
941 |
188 184-194 |
1/4 |
0.25 |
2:17 |
1:07 |
8:53 |
123 120-126 |
1092 |
185 182-188 |
1/3 |
0.38 |
3:19 |
1:03 |
8:22 |
127 122-132 |
1064 |
185 182-188 |
3/1 |
0.50 |
4:24 |
1:05 |
8:39 |
134 130-140 |
1158 |
186 184-188 |
6/0 |
0.63 |
5:26 |
1:02 |
8:15 |
135 130-140 |
1113 |
187 186-188 |
2/4 |
0.75 |
6:26 |
1:00 |
7:59 |
128 126-130 |
1022 |
188 186-190 |
1/4 |
0.88 |
7:27 |
1:01 |
8:07 |
131 130-132 |
1062 |
187 186-188 |
3/0 |
1.00 |
8:28 |
1:01 |
8:08 |
135 132-138 |
1099 |
186 182-188 |
0/1 |
1.13 |
9:28 |
1:01 |
8:06 |
137 136-138 |
1109 |
184 180-188 |
8/0 |
1.25 |
10:30 |
1:01 |
8:10 |
139 137-142 |
1135 |
182 180-186 |
3/0 |
1.38 |
11:28 |
58 |
7:43 |
141 138-148 |
1089 |
188 176-220 |
5/1 |
1.50 |
12:28 |
1:00 |
8:02 |
148 140-154 |
1190 |
181 122-222 |
5/5 |
1.63 |
13:32 |
1:04 |
8:36 |
149 143-155 |
1281 |
183 164-218 |
5/4 |
1.75 |
14:44 |
1:11 |
9:31 |
151 143-157 |
1437 |
179 162-216 |
4/4 |
1.88 |
15:47 |
1:04 |
8:29 |
153 146-160 |
1298 |
182 164-224 |
5/5 |
2.00 |
16:59 |
1:11 |
9:32 |
153 147-158 |
1458 |
177 160-216 |
4/5 |
2.13 |
18:06 |
1:07 |
8:56 |
150 69-158 |
1340 |
178 158-218 |
5/5 |
2.25 |
19:13 |
1:07 |
8:57 |
154 147-160 |
1378 |
180 162-220 |
4/4 |
2.38 |
20:19 |
1:06 |
8:48 |
155 149-160 |
1363 |
180 164-218 |
5/5 |
2.50 |
21:23 |
1:04 |
8:35 |
157 150-163 |
1349 |
180 158-230 |
4/6 |
2.63 |
22:27 |
1:04 |
8:28 |
147 145-150 |
1245 |
176 168-182 |
2/3 |
2.75 |
23:26 |
59 |
7:56 |
144 142-146 |
1142 |
177 172-182 |
0/4 |
2.88 |
24:30 |
1:03 |
8:27 |
142 141-144 |
1199 |
177 174-180 |
0/5 |
3.00 |
25:33 |
1:04 |
8:29 |
140 138-142 |
1189 |
179 174-184 |
1/1 |
3.13 |
26:30 |
57 |
7:36 |
142 140-149 |
1080 |
182 176-210 |
1/3 |
3.25 |
27:08 |
37 |
4:59 |
161 149-168 |
803 |
218 212-222 |
6/0 |
3.38 |
28:02 |
54 |
7:12 |
168 162-170 |
1210 |
184 130-222 |
2/4 |
3.50 |
29:10 |
1:08 |
9:04 |
152 145-162 |
1377 |
172 162-178 |
0/6 |
3.63 |
30:09 |
1:00 |
7:57 |
145 144-146 |
1153 |
177 172-180 |
1/2 |
3.75 |
31:11 |
1:02 |
8:16 |
145 143-146 |
1200 |
174 120-182 |
3/1 |
3.81 |
31:45 |
34 |
8:39 |
145 143-147 |
1255 |
177 174-178 |
2/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:29 |
56.41% |
More |
800m |
3:26 |
6:54 |
51.68% |
More |
1km |
4:24 |
7:05 |
52.65% |
More |
Mile |
7:39 |
7:39 |
51.99% |
More |
5k |
25:31 |
8:13 |
53.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:21 |
7:21 |
54.17 |
5km |
25:21 |
8:10 |
53.38 |
5M |
42:37 |
8:31 |
51.55 |
10km |
54:02 |
8:42 |
50.70 |
10M |
1:30:50 |
9:05 |
49.79 |
Half |
2:01:59 |
9:19 |
48.64 |
20M |
3:13:37 |
9:41 |
48.56 |
Mara |
4:19:59 |
9:55 |
48.22 |
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