-
Time
1:14:20
-
Miles
7.79
-
Min/mi
9:33
-
Pacing
84%
-
WAVA
50.36
-
Cals
965
-
BPM
124
-
%MHR
73.4
-
B/mi
1183
-
Asc(m)
180
-
Hillscore
6
-
Surface
Road
Notes & Comments
Gun Hill 8 x 45s
===
1) 3.38m - 32:04(9:30/m) 121/156bpm 418cal
2) 0.12m - 45(6:31/m) 125/141bpm 14cal
3) 0.13m - 1:23(10:34/m) 137/146bpm 18cal
4) 0.11m - 45(6:52/m) 132/144bpm 12cal
5) 0.14m - 1:27(10:25/m) 139/147bpm 19cal
6) 0.11m - 45(6:42/m) 135/147bpm 13cal
7) 0.14m - 1:29(10:33/m) 140/151bpm 19cal
8) 0.11m - 45(6:48/m) 133/143bpm 12cal
9) 0.13m - 1:27(11:06/m) 136/145bpm 19cal
10) 0.11m - 45(6:40/m) 129/141bpm 12cal
11) 0.13m - 1:29(11:10/m) 136/145bpm 15cal
12) 0.11m - 45(6:45/m) 131/142bpm 12cal
13) 0.12m - 1:26(11:26/m) 136/142bpm 17cal
14) 0.11m - 45(7:03/m) 135/144bpm 12cal
15) 0.13m - 1:30(11:29/m) 139/147bpm 17cal
16) 0.11m - 45(7:04/m) 132/143bpm 12cal
17) 0.08m - 1:30(18:27/m) 123/143bpm 9cal
18) 2.52m - 24:35(9:45/m) 120/128bpm 315cal
32:04 45 1:23 45 1:27 45 1:29 45 1:27 45 1:29 45 1:26 45 1:30 45 1:30 24:35
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.25 |
2:23 |
2:23 |
9:34 |
110 71-128 |
1052 |
9/2 |
0.50 |
4:48 |
2:24 |
9:37 |
118 115-120 |
1135 |
2/2 |
0.75 |
7:11 |
2:23 |
9:31 |
119 115-123 |
1133 |
3/2 |
1.00 |
9:35 |
2:24 |
9:37 |
118 115-121 |
1134 |
3/3 |
1.25 |
12:00 |
2:25 |
9:42 |
121 118-127 |
1173 |
4/2 |
1.50 |
14:19 |
2:19 |
9:15 |
119 111-129 |
1102 |
2/5 |
1.75 |
16:39 |
2:20 |
9:19 |
119 113-127 |
1109 |
0/5 |
2.00 |
19:05 |
2:26 |
9:46 |
118 113-122 |
1152 |
5/1 |
2.25 |
21:34 |
2:29 |
9:55 |
119 116-122 |
1180 |
4/3 |
2.50 |
24:02 |
2:28 |
9:51 |
122 117-127 |
1202 |
10/2 |
2.75 |
26:09 |
2:07 |
8:29 |
138 125-155 |
1171 |
14/0 |
3.00 |
29:06 |
2:57 |
11:49 |
125 107-147 |
1477 |
8/11 |
3.25 |
31:29 |
2:23 |
9:32 |
132 120-148 |
1258 |
11/9 |
3.50 |
33:37 |
2:07 |
8:29 |
122 110-141 |
1036 |
8/10 |
3.75 |
35:49 |
2:12 |
8:48 |
136 122-146 |
1198 |
9/9 |
4.00 |
38:02 |
2:14 |
8:54 |
138 124-151 |
1229 |
9/8 |
4.25 |
40:16 |
2:13 |
8:54 |
136 123-151 |
1209 |
8/9 |
4.50 |
42:38 |
2:22 |
9:29 |
135 123-145 |
1280 |
9/8 |
4.75 |
44:54 |
2:16 |
9:04 |
133 121-145 |
1205 |
8/9 |
5.00 |
47:18 |
2:24 |
9:37 |
137 126-147 |
1318 |
8/8 |
5.25 |
50:01 |
2:43 |
10:53 |
128 113-143 |
1392 |
14/4 |
5.50 |
52:53 |
2:52 |
11:27 |
119 114-127 |
1363 |
5/9 |
5.75 |
55:19 |
2:26 |
9:43 |
118 113-123 |
1146 |
0/11 |
6.00 |
57:42 |
2:24 |
9:34 |
115 112-122 |
1101 |
1/11 |
6.25 |
1:00:06 |
2:23 |
9:33 |
124 119-128 |
1184 |
2/4 |
6.50 |
1:02:31 |
2:25 |
9:40 |
123 120-127 |
1190 |
2/4 |
6.75 |
1:04:53 |
2:23 |
9:31 |
123 118-128 |
1170 |
6/1 |
7.00 |
1:07:18 |
2:25 |
9:39 |
124 119-128 |
1196 |
3/2 |
7.25 |
1:09:57 |
2:38 |
10:34 |
117 112-123 |
1236 |
2/5 |
7.50 |
1:12:24 |
2:27 |
9:48 |
118 114-123 |
1156 |
1/5 |
7.75 |
1:14:46 |
2:22 |
9:30 |
117 114-120 |
1111 |
1/4 |
7.79 |
1:15:12 |
26 |
9:54 |
118 117-118 |
1167 |
1/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:09 |
40.50% |
More |
800m |
4:17 |
8:36 |
44.92% |
More |
1km |
5:14 |
8:26 |
47.82% |
More |
Mile |
8:43 |
8:43 |
48.87% |
More |
5k |
28:59 |
9:20 |
50.00% |
More |
5 miles |
47:02 |
9:24 |
50.15% |
More |
10k |
59:41 |
9:36 |
49.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:17 |
7:17 |
58.48 |
5km |
26:17 |
8:28 |
55.14 |
5M |
45:01 |
9:00 |
52.41 |
10km |
57:34 |
9:16 |
51.18 |
10M |
1:38:36 |
9:52 |
49.38 |
Half |
2:13:49 |
10:13 |
47.77 |
20M |
3:35:57 |
10:48 |
46.90 |
Mara |
4:53:06 |
11:11 |
46.08 |
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