Thu 10th Oct 2019 at 10:00am by Shortcut Cam
Run > Hill Work
- Good
-
Time
50:09
-
Miles
5.29
-
Min/mi
9:29
-
Pacing
86%
-
WAVA
49.83
-
Cals
664
-
BPM
123
-
%MHR
72.9
-
B/mi
1168
-
Asc(m)
148
-
Hillscore
4
-
Surface
Road
Notes & Comments
Ski Centre 6x45s
===
1) 1.97m - 18:42(9:30/m) 112/138bpm 248cal
2) 0.11m - 45(6:39/m) 133/141bpm 12cal
3) 0.1m - 1:00(10:23/m) 141/151bpm 14cal
4) 0.1m - 45(7:18/m) 135/144bpm 12cal
5) 0.11m - 1:00(8:54/m) 144/152bpm 14cal
6) 0.1m - 45(7:21/m) 140/156bpm 13cal
7) 0.11m - 1:00(9:14/m) 150/158bpm 14cal
8) 0.1m - 45(7:50/m) 146/152bpm 12cal
9) 0.09m - 1:00(10:39/m) 149/157bpm 12cal
10) 0.11m - 45(7:07/m) 143/153bpm 12cal
11) 0.1m - 1:00(9:56/m) 150/157bpm 14cal
12) 0.1m - 45(7:23/m) 142/149bpm 12cal
13) 0.08m - 1:00(12:06/m) 146/158bpm 11cal
14) 2.11m - 20:57(9:56/m) 119/127bpm 264cal
18:42 45 1:00 45 1:00 45 1:00 45 1:00 45 1:00 45 1:00 20:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:27 |
2:27 |
9:49 |
91 41-114 |
893 |
4/3 |
0.50 |
4:51 |
2:24 |
9:37 |
116 112-121 |
1116 |
6/3 |
0.75 |
7:04 |
2:12 |
8:49 |
116 112-124 |
1023 |
6/3 |
1.00 |
9:21 |
2:17 |
9:09 |
121 118-124 |
1107 |
7/3 |
1.25 |
11:36 |
2:15 |
9:00 |
115 111-120 |
1036 |
2/8 |
1.50 |
13:57 |
2:21 |
9:23 |
115 111-119 |
1079 |
6/4 |
1.75 |
16:17 |
2:20 |
9:19 |
114 110-120 |
1063 |
6/7 |
2.00 |
18:57 |
2:40 |
10:39 |
129 115-138 |
1375 |
16/0 |
2.25 |
21:02 |
2:06 |
8:22 |
137 126-150 |
1146 |
13/8 |
2.50 |
23:03 |
2:01 |
8:04 |
143 131-156 |
1154 |
15/10 |
2.75 |
25:22 |
2:19 |
9:17 |
149 138-157 |
1382 |
10/15 |
3.00 |
27:31 |
2:09 |
8:37 |
146 134-157 |
1258 |
10/11 |
3.25 |
29:54 |
2:22 |
9:29 |
139 120-157 |
1318 |
9/10 |
3.50 |
32:16 |
2:22 |
9:29 |
118 113-123 |
1119 |
0/19 |
3.75 |
34:45 |
2:29 |
9:58 |
120 114-122 |
1195 |
6/7 |
4.00 |
37:33 |
2:47 |
11:09 |
120 116-126 |
1339 |
2/4 |
4.25 |
40:00 |
2:27 |
9:49 |
121 117-125 |
1189 |
4/7 |
4.50 |
42:31 |
2:31 |
10:03 |
119 115-124 |
1195 |
5/4 |
4.75 |
44:58 |
2:27 |
9:48 |
120 115-124 |
1176 |
4/6 |
5.00 |
47:41 |
2:43 |
10:52 |
118 114-127 |
1282 |
7/5 |
5.25 |
50:06 |
2:25 |
9:41 |
117 115-120 |
1133 |
1/5 |
5.29 |
50:41 |
35 |
14:07 |
117 116-117 |
1651 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:59 |
7:58 |
41.40% |
More |
800m |
4:01 |
8:04 |
47.92% |
More |
1km |
5:08 |
8:15 |
48.85% |
More |
Mile |
8:28 |
8:28 |
50.29% |
More |
5k |
28:10 |
9:04 |
51.47% |
More |
5 miles |
47:34 |
9:31 |
49.59% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:37 |
7:37 |
55.92 |
5km |
27:28 |
8:50 |
52.77 |
5M |
47:03 |
9:25 |
50.15 |
10km |
1:00:10 |
9:41 |
48.97 |
10M |
1:43:03 |
10:18 |
47.25 |
Half |
2:19:52 |
10:41 |
45.70 |
20M |
3:45:43 |
11:17 |
44.88 |
Mara |
5:06:21 |
11:42 |
44.09 |
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