Mon 4th Nov 2019 at 7:00pm by snogard
Run > Hill Work
- Good
-
Time
1:04:04
-
Miles
5.40
-
Min/mi
11:52
-
Pacing
65%
-
WAVA
51.19
-
Stride(cm)
85
-
Cals
505
-
Cadence
159
-
BPM
136
-
%MHR
71.8
-
B/mi
1610
-
Asc(m)
86
-
Hillscore
4
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 1.52m - 17:18(11:22/m) 125/153bpm 136cal 5.28/7.26mph
2) 2.31m - 25:00(10:50/m) 144/157bpm 237cal 5.54/7.39mph
3) 1.57m - 21:46(13:52/m) 131/157bpm 132cal 4.33/9.46mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:49 |
2:49 |
11:15 |
111 83-124 |
1250 |
156 122-162 |
2/1 |
0.50 |
5:30 |
2:41 |
10:46 |
124 121-129 |
1334 |
160 158-162 |
1/3 |
0.75 |
8:05 |
2:35 |
10:19 |
135 126-148 |
1393 |
161 156-166 |
4/7 |
1.00 |
11:06 |
3:01 |
12:03 |
137 110-153 |
1650 |
156 98-164 |
0/10 |
1.25 |
13:40 |
2:34 |
10:17 |
122 107-130 |
1255 |
159 98-166 |
0/11 |
1.50 |
16:17 |
2:37 |
10:28 |
120 113-130 |
1256 |
162 158-166 |
1/11 |
1.75 |
19:51 |
3:33 |
14:14 |
127 107-142 |
1807 |
164 122-172 |
5/3 |
2.00 |
22:22 |
2:31 |
10:05 |
143 132-153 |
1441 |
168 162-180 |
4/4 |
2.25 |
25:07 |
2:46 |
11:02 |
143 138-152 |
1578 |
164 158-166 |
3/3 |
2.50 |
27:48 |
2:41 |
10:43 |
144 139-152 |
1543 |
164 158-168 |
4/3 |
2.75 |
30:37 |
2:49 |
11:16 |
145 139-151 |
1633 |
164 158-168 |
3/3 |
3.00 |
33:22 |
2:45 |
11:00 |
145 139-151 |
1594 |
164 156-168 |
3/3 |
3.25 |
36:01 |
2:39 |
10:35 |
147 142-155 |
1556 |
166 162-168 |
3/4 |
3.50 |
38:41 |
2:40 |
10:41 |
149 144-156 |
1592 |
166 160-170 |
3/3 |
3.75 |
41:20 |
2:40 |
10:38 |
150 146-156 |
1596 |
166 162-168 |
3/3 |
4.00 |
46:48 |
5:28 |
21:51 |
124 109-146 |
2709 |
129 108-166 |
5/3 |
4.25 |
51:12 |
4:24 |
17:35 |
130 109-146 |
2287 |
145 84-168 |
15/0 |
4.50 |
53:56 |
2:44 |
10:56 |
134 121-142 |
1466 |
162 154-166 |
6/0 |
4.75 |
57:15 |
3:19 |
13:14 |
140 116-149 |
1853 |
147 122-166 |
13/0 |
5.00 |
1:00:30 |
3:15 |
13:01 |
125 107-137 |
1626 |
158 122-166 |
1/4 |
5.25 |
1:02:52 |
2:22 |
9:30 |
145 139-153 |
1377 |
167 164-170 |
3/0 |
5.40 |
1:04:04 |
1:12 |
8:01 |
154 153-157 |
1234 |
173 168-176 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:01 |
8:08 |
52.60% |
More |
800m |
4:35 |
9:13 |
53.06% |
More |
1km |
6:20 |
10:12 |
49.75% |
More |
Mile |
10:33 |
10:33 |
50.15% |
More |
5k |
34:10 |
11:00 |
54.13% |
More |
5 miles |
59:38 |
11:56 |
50.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:01 |
10:01 |
52.85 |
5km |
34:53 |
11:14 |
53.02 |
5M |
58:52 |
11:46 |
51.43 |
10km |
1:14:46 |
12:02 |
50.77 |
10M |
2:06:11 |
12:37 |
49.75 |
Half |
2:49:49 |
12:58 |
48.37 |
20M |
4:30:29 |
13:31 |
48.01 |
Mara |
6:04:01 |
13:54 |
47.39 |
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Good stuff!
Very nicely done xx
😀