Wed 9th Oct 2019 at 6:00pm by slowblonde
Run > Hill Work
-
Time
1:09:57
-
Miles
6.35
-
Min/mi
11:01
-
Pacing
0%
-
WAVA
45.76
-
Stride(cm)
80
-
Cals
659
-
Cadence
182
-
BPM
151
-
%MHR
84.1
-
B/mi
1668
-
Surface
Road
Notes & Comments
Lyric loop
Split Summary
===
1) 1m - 10:12(10:12/m) 123/174bpm 73cal 5.88/6.64mph
2) 1m - 10:32(10:32/m) 134/149bpm 82cal 5.7/6.99mph
3) 1m - 11:52(11:52/m) 166/187bpm 127cal 5.06/5.95mph
4) 1m - 11:18(11:18/m) 173/183bpm 127cal 5.31/6.03mph
5) 1m - 11:15(11:15/m) 167/190bpm 120cal 5.34/5.8mph
6) 1m - 10:51(10:51/m) 160/186bpm 103cal 5.53/6.12mph
7) 0.35m - 3:58(11:18/m) 148/176bpm 27cal 5.31/6.22mph
10:12 10:32 11:52 11:18 11:15 10:51 3:58
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:35 |
2:35 |
10:19 |
102 61-119 |
1051 |
182 118-190 |
0.50 |
5:21 |
2:47 +16
|
11:07 |
115 112-117 |
1279 |
181 118-190 |
0.75 |
7:41 |
2:19 |
9:18 |
136 115-174 |
1264 |
185 180-188 |
1.00 |
10:28 |
2:48 |
11:10 |
146 137-167 |
1631 |
184 182-188 |
1.25 |
13:06 |
2:37 |
10:29 |
140 133-146 |
1468 |
185 184-188 |
1.50 |
16:13 |
3:07 +51
|
12:28 |
137 107-147 |
1707 |
185 122-192 |
1.75 |
26:16 |
10:04 +7:17
|
40:14 |
124 78-149 |
4989 |
180 118-190 |
2.00 |
29:07 |
2:51 |
11:24 |
129 104-139 |
1471 |
182 178-186 |
2.25 |
32:00 |
2:53 |
11:33 |
156 133-185 |
1802 |
182 176-184 |
2.50 |
39:21 |
7:21 +4:29
|
29:22 |
165 129-185 |
4847 |
179 114-186 |
2.75 |
42:41 |
3:21 +5
|
13:22 |
174 170-177 |
2326 |
179 170-184 |
3.00 |
45:33 |
2:51 |
11:25 |
171 155-180 |
1952 |
179 174-184 |
3.25 |
48:24 |
2:51 |
11:23 |
172 165-179 |
1959 |
182 176-188 |
3.50 |
51:26 |
3:02 |
12:08 |
174 171-181 |
2112 |
183 180-186 |
3.75 |
54:07 |
2:41 |
10:44 |
177 172-182 |
1900 |
184 180-188 |
4.00 |
56:50 |
2:44 |
10:56 |
168 162-175 |
1835 |
184 182-188 |
4.25 |
59:41 |
2:51 |
11:24 |
167 160-174 |
1903 |
184 182-186 |
4.50 |
1:02:24 |
2:43 |
10:51 |
169 165-174 |
1834 |
182 174-186 |
4.75 |
1:05:14 |
2:50 |
11:20 |
170 163-190 |
1926 |
183 180-184 |
5.00 |
1:08:05 |
2:51 |
11:23 |
165 155-171 |
1880 |
183 180-188 |
5.25 |
1:10:47 |
2:42 |
10:50 |
169 155-185 |
1830 |
183 176-188 |
5.50 |
1:13:33 |
2:46 |
11:03 |
160 151-167 |
1768 |
185 182-188 |
5.75 |
1:16:47 |
3:14 +38
|
12:55 |
162 155-170 |
2093 |
184 178-188 |
6.00 |
1:19:48 |
3:01 +14
|
12:05 |
149 134-158 |
1801 |
182 170-188 |
6.25 |
1:29:40 |
9:52 +7:12
|
39:28 |
140 95-154 |
5525 |
181 118-188 |
6.35 |
1:33:43 |
4:03 +2:44
|
40:15 |
151 102-176 |
6078 |
181 174-184 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
74.9 |
182 |
6.3 |
1:09:02 |
11:38 |
Walk |
20.5 |
118 |
0 |
20:10 |
13:34:37 |
Pause |
4.6 |
- |
- |
4:31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:13 |
38.97% |
More |
800m |
5:01 |
10:05 |
39.41% |
More |
1km |
6:19 |
10:11 |
40.71% |
More |
Mile |
10:28 |
10:28 |
41.87% |
More |
5k |
35:03 |
11:17 |
43.72% |
More |
5 miles |
1:08:04 |
13:37 |
36.72% |
More |
10k |
1:29:16 |
14:22 |
35.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:03 |
10:03 |
43.63 |
5km |
33:01 |
10:38 |
46.41 |
5M |
54:25 |
10:53 |
45.93 |
10km |
1:08:22 |
11:00 |
45.76 |
10M |
1:52:41 |
11:16 |
45.62 |
Half |
2:29:38 |
11:25 |
44.80 |
20M |
3:53:19 |
11:40 |
45.08 |
Mara |
5:09:48 |
11:49 |
44.88 |
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