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

Pace

6% 22% 53% 16% 3%

Splits

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

Heart

166/191max
  • Show Beats/Mile

Cadence

163 (176 max) Stride Length: 123cm Run: 98.7% Walk: 1.3%
Cadence Chart
Cadence Bands

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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