Mon 18th Nov 2019 at 6:00pm by Honley Lion
Run > Hill Work
- cold
-
Time
1:03:30
-
Miles
7.52
-
Min/mi
8:27
-
Pacing
40%
-
WAVA
62.57
-
Stride(cm)
100
-
Cals
754
-
Cadence
191
-
BPM
139
-
%MHR
71.3
-
B/mi
1175
-
Asc(m)
304
-
Hillscore
8
-
Surface
Road
Notes & Comments
Hills, Manor Park 6,6,8
Split Summary
===
1) 1m - 9:01(9:01/m) 124/149bpm 95cal 6.65/8.22mph
2) 1m - 9:14(9:14/m) 130/140bpm 103cal 6.5/8.83mph
3) 1m - 7:36(7:36/m) 142/160bpm 92cal 7.9/9.79mph
4) 1m - 7:33(7:33/m) 147/157bpm 95cal 7.95/9.85mph
5) 1m - 7:44(7:44/m) 147/159bpm 97cal 7.76/10.27mph
6) 1m - 8:27(8:27/m) 144/161bpm 101cal 7.1/10.69mph
7) 1m - 9:03(9:03/m) 145/150bpm 111cal 6.63/7.22mph
8) 0.52m - 4:52(9:26/m) 147/152bpm 60cal 6.36/6.47mph
9:01 9:14 7:36 7:33 7:44 8:27 9:03 4:52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:24 |
2:24 |
9:36 |
107 41-130 |
1027 |
191 122-248 |
15/3 |
0.50 |
4:36 |
2:12 |
8:49 |
135 127-148 |
1190 |
189 184-194 |
3/9 |
0.75 |
7:38 |
3:02 +44
|
12:08 |
124 110-133 |
1505 |
189 184-194 |
10/5 |
1.00 |
9:45 |
2:07 |
8:28 |
126 124-130 |
1067 |
189 182-194 |
8/5 |
1.25 |
12:51 |
3:06 +35
|
12:24 |
128 117-131 |
1588 |
184 170-192 |
32/0 |
1.50 |
15:02 |
2:11 |
8:43 |
129 122-134 |
1124 |
188 182-194 |
18/0 |
1.75 |
17:48 |
2:46 +22
|
11:03 |
132 122-140 |
1458 |
181 122-194 |
13/1 |
2.00 |
21:18 |
3:30 +1:25
|
14:00 |
129 106-138 |
1806 |
194 180-202 |
14/2 |
2.25 |
23:10 |
1:52 |
7:28 |
133 131-136 |
994 |
190 128-198 |
8/11 |
2.50 |
25:10 |
2:00 +5
|
7:59 |
144 135-160 |
1151 |
195 188-200 |
11/9 |
2.75 |
27:04 |
1:54 |
7:36 |
149 146-154 |
1133 |
191 184-200 |
13/9 |
3.00 |
29:45 |
2:42 +44
|
10:47 |
141 126-149 |
1519 |
194 186-202 |
8/12 |
3.25 |
31:39 |
1:54 |
7:35 |
145 130-156 |
1099 |
196 184-204 |
9/10 |
3.50 |
33:32 |
1:53 |
7:32 |
148 144-152 |
1116 |
190 158-202 |
13/9 |
3.75 |
35:27 |
1:55 |
7:39 |
148 145-150 |
1133 |
193 182-206 |
9/12 |
4.00 |
37:18 |
1:51 |
7:24 |
148 143-157 |
1096 |
194 180-202 |
10/11 |
4.25 |
40:23 |
3:05 +1:10
|
12:20 |
146 127-157 |
1800 |
194 174-206 |
13/9 |
4.50 |
42:29 |
2:06 +4
|
8:25 |
150 141-157 |
1263 |
192 170-210 |
10/11 |
4.75 |
44:24 |
1:54 |
7:37 |
150 144-157 |
1143 |
191 170-206 |
9/12 |
5.00 |
46:17 |
1:53 |
7:32 |
145 143-148 |
1093 |
193 170-204 |
13/7 |
5.25 |
48:13 |
1:56 |
7:45 |
144 138-150 |
1116 |
191 170-206 |
10/10 |
5.50 |
50:14 |
2:01 |
8:04 |
144 142-147 |
1161 |
192 180-202 |
9/13 |
5.75 |
55:25 |
5:11 +3:16
|
20:45 |
138 91-161 |
2863 |
194 168-210 |
9/13 |
6.00 |
58:04 |
2:39 +4
|
10:35 |
145 139-154 |
1534 |
189 176-196 |
4/10 |
6.25 |
1:00:16 |
2:13 |
8:51 |
145 141-149 |
1282 |
191 186-194 |
0/21 |
6.50 |
1:02:29 |
2:12 |
8:49 |
144 141-147 |
1270 |
191 180-198 |
0/20 |
6.75 |
1:04:44 |
2:15 |
8:59 |
146 143-150 |
1312 |
191 184-198 |
2/16 |
7.00 |
1:07:08 |
2:25 |
9:39 |
145 142-149 |
1399 |
188 182-194 |
4/12 |
7.25 |
1:09:27 |
2:19 |
9:15 |
147 145-150 |
1359 |
188 184-194 |
3/5 |
7.50 |
1:11:51 |
2:24 |
9:36 |
147 145-150 |
1412 |
188 182-196 |
10/12 |
7.51 |
1:11:59 |
8 |
9:35 |
145 145-145 |
1390 |
180 180-180 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.4 |
191 |
7.5 |
1:05:32 |
9:12 |
Walk |
4.1 |
125 |
0 |
3:04 |
1:39:34 |
Still |
0.2 |
- |
- |
7 |
- |
Pause |
4.3 |
- |
- |
3:16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:01 |
50.53% |
More |
800m |
3:38 |
7:19 |
57.86% |
More |
1km |
4:35 |
7:22 |
59.84% |
More |
Mile |
7:28 |
7:28 |
62.33% |
More |
5k |
25:43 |
8:17 |
61.73% |
More |
5 miles |
44:27 |
8:53 |
58.36% |
More |
10k |
58:37 |
9:26 |
55.35% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:12 |
7:12 |
64.69 |
5km |
24:27 |
7:52 |
64.92 |
5M |
40:52 |
8:10 |
63.48 |
10km |
51:41 |
8:19 |
62.78 |
10M |
1:26:23 |
8:38 |
62.21 |
Half |
1:55:37 |
8:50 |
61.10 |
20M |
3:02:33 |
9:08 |
61.32 |
Mara |
4:04:19 |
9:20 |
61.09 |
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