Tue 29th Oct 2019 at 6:00pm by Dowse
Run > Hill Work
-
Time
1:19:25
-
Miles
6.74
-
Min/mi
11:47
-
Pacing
0%
-
WAVA
36.47
-
Stride(cm)
81
-
Cals
806
-
Cadence
170
-
BPM
153
-
%MHR
75.2
-
B/mi
1799
-
Surface
Road
Notes & Comments
Vale Hills 5-5-4
Split Summary
===
1) 0.62m - 5:02(8:07/m) 116/133bpm 35cal 7.4/20.39mph
2) 0.49m - 13:03(26:45/m) 126/171bpm 94cal 2.24/7.18mph
3) 0.18m - 1:11(6:31/m) 135/150bpm 10cal 9.2/12.19mph
4) 0.19m - 1:55(10:11/m) 149/154bpm 20cal 5.89/9.85mph
5) 0.17m - 1:11(7:11/m) 149/153bpm 13cal 8.35/9.71mph
6) 0.18m - 1:56(10:50/m) 152/156bpm 21cal 5.54/9.56mph
7) 0.17m - 1:11(7:08/m) 155/162bpm 13cal 8.42/9.5mph
8) 0.18m - 2:08(12:00/m) 163/168bpm 26cal 5/9.48mph
9) 0.16m - 1:09(7:08/m) 155/164bpm 13cal 8.41/9.43mph
10) 0.18m - 2:02(11:00/m) 160/164bpm 24cal 5.46/9.29mph
11) 0.17m - 1:12(6:55/m) 160/164bpm 14cal 8.68/9.79mph
12) 0.54m - 6:13(11:35/m) 162/169bpm 75cal 5.18/9.46mph
13) 0.17m - 1:10(7:00/m) 156/166bpm 13cal 8.58/10.62mph
14) 0.17m - 2:05(12:24/m) 163/168bpm 24cal 4.84/8.93mph
15) 0.16m - 1:08(7:10/m) 163/169bpm 13cal 8.38/10.42mph
16) 0.18m - 2:11(12:14/m) 168/172bpm 26cal 4.91/9.58mph
17) 0.17m - 1:08(6:49/m) 165/170bpm 13cal 8.79/10.96mph
18) 0.18m - 2:12(12:19/m) 168/173bpm 27cal 4.87/9.04mph
19) 0.17m - 1:10(6:56/m) 168/172bpm 14cal 8.66/11.88mph
20) 0.17m - 2:09(12:36/m) 169/177bpm 26cal 4.76/9.33mph
21) 0.15m - 1:12(7:49/m) 171/176bpm 15cal 7.68/10.18mph
22) 0.25m - 6:24(25:17/m) 147/174bpm 45cal 2.37/8.37mph
23) 0.17m - 1:09(6:59/m) 158/178bpm 11cal 8.59/11.1mph
24) 0.18m - 2:04(11:37/m) 171/176bpm 25cal 5.16/8.89mph
25) 0.16m - 1:10(7:18/m) 172/175bpm 14cal 8.22/11.06mph
26) 0.17m - 2:10(12:52/m) 171/177bpm 27cal 4.66/8.58mph
27) 0.16m - 1:13(7:34/m) 173/178bpm 15cal 7.93/10.73mph
28) 0.17m - 2:10(12:42/m) 171/178bpm 27cal 4.73/8.31mph
29) 0.16m - 1:13(7:22/m) 175/180bpm 15cal 8.14/10.98mph
30) 0.21m - 4:56(23:16/m) 158/181bpm 43cal 2.58/8.97mph
31) 0.38m - 4:18(11:17/m) 176/187bpm 55cal 5.31/6.59mph
5:02 13:03 1:11 1:55 1:11 1:56 1:11 2:08 1:09 2:02 1:12 6:13 1:10 2:05 1:08 2:11 1:08 2:12 1:10 2:09 1:12 6:24 1:09 2:04 1:10 2:10 1:13 2:10 1:13 4:56 4:18
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:01 |
2:01 |
8:05 |
114 82-131 |
921 |
169 164-176 |
0.50 |
4:41 |
2:40 +40
|
10:38 |
116 99-130 |
1234 |
168 162-174 |
0.75 |
6:49 |
2:08 |
8:31 |
122 118-131 |
1040 |
170 168-172 |
1.00 |
9:02 |
2:13 |
8:54 |
159 135-169 |
1415 |
170 160-174 |
1.25 |
19:36 |
10:34 |
42:16 |
122 74-170 |
5157 |
165 80-208 |
1.50 |
22:04 |
2:28 |
9:51 |
148 143-153 |
1458 |
170 162-182 |
1.75 |
24:16 |
2:12 |
8:48 |
150 145-156 |
1319 |
173 166-180 |
2.00 |
26:22 |
2:06 |
8:24 |
156 150-166 |
1309 |
175 166-182 |
2.25 |
28:53 |
2:31 |
10:04 |
157 139-168 |
1579 |
176 166-190 |
2.50 |
31:10 |
2:18 |
9:11 |
159 153-164 |
1460 |
171 164-180 |
2.75 |
33:36 |
2:26 |
9:43 |
161 157-167 |
1565 |
171 116-186 |
3.00 |
36:01 |
2:25 |
9:39 |
163 158-166 |
1574 |
169 166-172 |
3.25 |
39:07 |
3:06 |
12:25 |
159 146-163 |
1973 |
173 168-186 |
3.50 |
41:22 |
2:14 |
8:57 |
159 142-166 |
1424 |
176 162-184 |
3.75 |
43:48 |
2:26 |
9:45 |
164 154-170 |
1598 |
173 116-184 |
4.00 |
46:09 |
2:21 |
9:24 |
166 162-171 |
1560 |
172 116-186 |
4.25 |
48:53 |
2:45 |
10:58 |
168 164-172 |
1843 |
168 116-182 |
4.50 |
51:17 |
2:24 |
9:36 |
167 155-177 |
1603 |
168 118-188 |
4.75 |
53:51 |
2:34 |
10:15 |
171 166-175 |
1753 |
170 116-182 |
5.00 |
59:47 |
5:56 |
23:45 |
149 115-174 |
3540 |
141 92-184 |
5.25 |
1:02:04 |
2:17 |
9:06 |
164 131-176 |
1493 |
176 154-188 |
5.50 |
1:04:29 |
2:25 |
9:42 |
172 168-176 |
1668 |
172 116-190 |
5.75 |
1:06:57 |
2:27 |
9:50 |
170 159-177 |
1670 |
173 166-188 |
6.00 |
1:09:44 |
2:47 |
11:08 |
171 155-178 |
1904 |
164 118-182 |
6.25 |
1:12:07 |
2:23 |
9:31 |
174 166-181 |
1657 |
174 122-184 |
6.50 |
1:17:20 |
5:14 +5
|
20:54 |
162 134-187 |
3387 |
164 104-182 |
6.74 |
1:20:10 |
2:50 |
11:37 |
179 174-181 |
2079 |
176 172-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
77.3 |
173 |
6.5 |
1:01:51 |
9:34 |
Walk |
11.7 |
117 |
0.2 |
9:29 |
44:40 |
Still |
10.1 |
- |
- |
8:11 |
- |
Pause |
0.8 |
- |
- |
40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:16 |
40.76% |
More |
800m |
3:58 |
8:00 |
42.41% |
More |
1km |
5:02 |
8:07 |
43.84% |
More |
Mile |
8:32 |
8:32 |
44.91% |
More |
5k |
29:29 |
9:29 |
44.05% |
More |
5 miles |
51:43 |
10:21 |
41.02% |
More |
10k |
1:11:35 |
11:31 |
37.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
47.77 |
5km |
31:18 |
10:04 |
41.49 |
5M |
55:28 |
11:06 |
38.24 |
10km |
1:12:01 |
11:35 |
36.87 |
10M |
2:07:36 |
12:46 |
34.42 |
Half |
2:56:31 |
13:28 |
32.69 |
20M |
4:53:32 |
14:41 |
31.15 |
Mara |
6:46:05 |
15:30 |
30.02 |
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