Mon 16th Sep 2019 at 11:00am by MAD Superman
Run > Hill Work
-
Time
55:53
-
Miles
6.97
-
Min/mi
8:01
-
Pacing
61%
-
WAVA
54.98
-
Stride(cm)
123
-
Cals
793
-
Cadence
163
-
BPM
166
-
%MHR
97
-
B/mi
1329
-
Surface
Road
Notes & Comments
12x0.11m station hill in 46 46 44 44 44 42 42 42 42 41 42 42 avg 43.08
Split Summary
===
1) 1m - 8:01(8:01/m) 155/181bpm 113cal 7.49/8.04mph
2) 1m - 7:46(7:46/m) 165/178bpm 117cal 7.72/8.22mph
3) 0.1m - 52(8:18/m) 169/174bpm 12cal 7.23/7.51mph
4) 0.11m - 46(7:01/m) 173/176bpm 12cal 8.55/9.62mph
5) 0.13m - 1:06(8:13/m) 172/174bpm 17cal 7.3/8.54mph
6) 0.11m - 46(6:47/m) 176/179bpm 11cal 8.84/9.64mph
7) 0.13m - 1:08(8:29/m) 172/176bpm 17cal 7.07/8.75mph
8) 0.11m - 44(6:28/m) 169/173bpm 11cal 9.27/9.96mph
9) 0.13m - 1:08(8:39/m) 171/173bpm 17cal 6.94/9.29mph
10) 0.11m - 44(6:37/m) 172/175bpm 11cal 9.08/9.68mph
11) 0.13m - 1:09(8:38/m) 170/174bpm 17cal 6.95/9.37mph
12) 0.11m - 44(6:36/m) 172/176bpm 11cal 9.08/9.73mph
13) 0.13m - 1:08(8:28/m) 179/183bpm 18cal 7.08/9.37mph
14) 0.11m - 42(6:23/m) 179/181bpm 11cal 9.39/10.1mph
15) 0.13m - 1:11(9:00/m) 178/183bpm 19cal 6.67/9.29mph
16) 0.11m - 42(6:24/m) 178/181bpm 11cal 9.37/10.29mph
17) 0.13m - 1:13(9:12/m) 178/181bpm 19cal 6.52/9.54mph
18) 0.11m - 42(6:26/m) 179/183bpm 11cal 9.33/9.85mph
19) 0.13m - 1:12(9:08/m) 179/184bpm 19cal 6.57/9.54mph
20) 0.11m - 42(6:20/m) 179/181bpm 11cal 9.48/10.16mph
21) 0.13m - 1:11(8:59/m) 182/187bpm 19cal 6.67/9.58mph
22) 0.11m - 41(6:18/m) 181/186bpm 11cal 9.52/10.46mph
23) 0.14m - 1:13(8:56/m) 177/180bpm 19cal 6.72/10.37mph
24) 0.11m - 42(6:13/m) 182/183bpm 11cal 9.64/10.12mph
25) 0.13m - 1:14(9:11/m) 180/182bpm 20cal 6.53/9.83mph
26) 0.11m - 42(6:18/m) 181/185bpm 11cal 9.52/10.04mph
27) 1m - 8:47(8:47/m) 163/191bpm 115cal 6.83/9.73mph
28) 1m - 8:18(8:18/m) 157/166bpm 94cal 7.23/7.62mph
29) 0.08m - 38(8:17/m) 164/170bpm 8cal 7.25/7.43mph
8:01 7:46 52 46 1:06 46 1:08 44 1:08 44 1:09 44 1:08 42 1:11 42 1:13 42 1:12 42 1:11 41 1:13 42 1:14 42 8:47 8:18 38
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
1:56 |
1:56 |
7:44 |
142 107-157 |
1098 |
173 168-176 |
0.50 |
3:56 |
2:00 |
8:01 |
152 149-153 |
1219 |
170 166-174 |
0.75 |
6:02 |
2:06 |
8:23 |
166 149-181 |
1392 |
170 164-174 |
1.00 |
8:17 |
2:15 +18
|
9:01 |
160 155-164 |
1444 |
165 160-168 |
1.25 |
10:16 |
1:59 |
7:56 |
164 153-177 |
1301 |
160 156-166 |
1.50 |
12:10 |
1:53 |
7:34 |
163 158-167 |
1233 |
158 154-164 |
1.75 |
14:03 |
1:53 |
7:33 |
168 163-173 |
1269 |
159 156-166 |
2.00 |
16:03 |
2:00 |
8:01 |
167 164-171 |
1340 |
162 156-166 |
2.25 |
17:59 |
1:56 |
7:42 |
172 165-176 |
1325 |
165 158-172 |
2.50 |
19:53 |
1:54 |
7:38 |
174 168-178 |
1328 |
163 156-172 |
2.75 |
21:47 |
1:54 |
7:36 |
170 166-173 |
1291 |
164 154-174 |
3.00 |
23:43 |
1:56 |
7:44 |
171 169-174 |
1324 |
161 152-172 |
3.25 |
25:40 |
1:56 |
7:45 |
174 167-183 |
1347 |
162 154-170 |
3.50 |
27:34 |
1:54 |
7:36 |
179 177-182 |
1360 |
154 116-174 |
3.75 |
29:32 |
1:59 |
7:55 |
178 174-180 |
1410 |
162 154-172 |
4.00 |
31:32 |
1:59 |
7:58 |
179 176-184 |
1426 |
162 154-174 |
4.25 |
33:29 |
1:57 |
7:50 |
180 178-187 |
1409 |
162 154-172 |
4.50 |
35:25 |
1:56 |
7:43 |
179 174-185 |
1383 |
155 116-174 |
4.75 |
37:22 |
1:57 |
7:48 |
181 177-183 |
1413 |
161 152-174 |
5.00 |
40:22 |
3:00 +1:10
|
11:59 |
170 139-184 |
2037 |
161 154-172 |
5.25 |
42:27 |
2:05 |
8:18 |
175 158-191 |
1454 |
161 158-164 |
5.50 |
44:45 |
2:18 |
9:12 |
164 158-172 |
1508 |
165 158-168 |
5.75 |
48:52 |
4:07 +1:47
|
16:29 |
148 114-169 |
2439 |
166 120-168 |
6.00 |
51:02 |
2:10 |
8:40 |
158 152-176 |
1371 |
167 160-168 |
6.25 |
53:02 |
2:00 |
8:01 |
157 150-161 |
1257 |
160 158-166 |
6.50 |
55:18 |
2:16 +8
|
9:04 |
160 156-165 |
1451 |
160 156-164 |
6.75 |
57:26 |
2:08 |
8:32 |
156 152-164 |
1332 |
162 158-166 |
6.97 |
59:15 |
1:49 |
8:06 |
159 152-169 |
1288 |
161 160-164 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:13 |
42.60% |
More |
800m |
3:45 |
7:32 |
46.86% |
More |
1km |
4:40 |
7:30 |
49.27% |
More |
Mile |
7:36 |
7:36 |
51.95% |
More |
5k |
23:58 |
7:43 |
56.05% |
More |
5 miles |
40:22 |
8:04 |
54.00% |
More |
10k |
52:43 |
8:29 |
51.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
58.85 |
5km |
23:09 |
7:27 |
58.03 |
5M |
38:54 |
7:47 |
56.04 |
10km |
49:18 |
7:56 |
55.18 |
10M |
1:22:50 |
8:17 |
54.22 |
Half |
1:51:13 |
8:29 |
52.99 |
20M |
2:56:25 |
8:49 |
52.93 |
Mara |
3:56:50 |
9:02 |
52.58 |
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