Tue 24th Dec 2019 at 2:00pm by Sorequads
Run > Hill Work
-
Time
35:25
-
Miles
4.30
-
Min/mi
8:14
-
Pacing
79%
-
WAVA
51.78
-
Stride(cm)
111
-
Cadence
176
-
BPM
159
-
%MHR
96.4
-
B/mi
1311
-
Asc(m)
185
-
Hillscore
18
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:16(8:16/m) 129/142bpm
2) 1m - 10:25(10:25/m) 147/166bpm
3) 1m - 7:33(7:33/m) 175/184bpm
4) 1m - 7:24(7:24/m) 183/186bpm
5) 0.3m - 2:14(7:19/m) 182/185bpm
8:16 10:25 7:33 7:24 2:14
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:07 |
1:07 |
8:58 |
98 57-132 |
879 |
176 158-186 |
3/0 |
0.25 |
2:10 |
1:03 |
8:23 |
135 127-142 |
1132 |
177 172-190 |
1/0 |
0.38 |
3:14 |
1:04 |
8:29 |
131 128-133 |
1111 |
175 166-184 |
2/0 |
0.50 |
4:13 |
59 |
7:56 |
133 131-136 |
1054 |
178 166-188 |
3/0 |
0.63 |
5:15 |
1:01 |
8:11 |
132 129-136 |
1081 |
179 172-188 |
1/1 |
0.75 |
6:11 |
56 |
7:30 |
133 129-135 |
998 |
179 168-190 |
3/0 |
0.88 |
7:12 |
1:01 |
8:07 |
136 134-137 |
1104 |
179 168-192 |
1/0 |
1.00 |
8:14 |
1:03 |
8:20 |
136 135-140 |
1134 |
179 162-190 |
3/0 |
1.13 |
9:13 |
59 |
7:51 |
136 135-138 |
1069 |
180 172-192 |
2/0 |
1.25 |
10:14 |
1:01 |
8:05 |
138 134-139 |
1116 |
179 172-192 |
3/0 |
1.38 |
11:18 |
1:04 |
8:32 |
138 134-140 |
1177 |
177 168-186 |
7/0 |
1.50 |
12:28 |
1:10 |
9:21 |
141 138-145 |
1319 |
175 166-186 |
11/0 |
1.63 |
13:49 |
1:21 |
10:44 |
146 141-150 |
1567 |
171 160-182 |
21/0 |
1.75 |
15:19 |
1:30 |
12:04 |
154 148-159 |
1858 |
168 158-176 |
31/0 |
1.88 |
17:02 |
1:43 |
13:42 |
160 157-163 |
2191 |
162 154-170 |
34/0 |
2.00 |
18:39 |
1:38 |
13:00 |
164 163-166 |
2133 |
148 124-164 |
31/0 |
2.13 |
19:50 |
1:11 |
9:26 |
165 163-166 |
1556 |
172 158-184 |
10/0 |
2.25 |
20:48 |
58 |
7:47 |
168 165-172 |
1307 |
174 160-184 |
2/7 |
2.38 |
21:43 |
55 |
7:21 |
173 170-174 |
1273 |
180 170-194 |
0/22 |
2.50 |
22:44 |
1:00 |
8:02 |
177 175-179 |
1421 |
185 170-196 |
0/36 |
2.63 |
23:38 |
54 |
7:13 |
179 177-180 |
1291 |
176 166-186 |
0/34 |
2.75 |
24:33 |
56 |
7:26 |
178 176-180 |
1322 |
173 162-186 |
0/25 |
2.88 |
25:24 |
50 |
6:43 |
182 181-183 |
1221 |
178 168-192 |
0/12 |
3.00 |
26:14 |
50 |
6:39 |
182 181-184 |
1210 |
179 164-190 |
0/9 |
3.13 |
27:08 |
54 |
7:14 |
183 182-185 |
1324 |
181 172-194 |
0/4 |
3.25 |
28:03 |
55 |
7:24 |
184 182-186 |
1360 |
181 172-192 |
0/1 |
3.38 |
28:58 |
54 |
7:15 |
183 181-185 |
1326 |
181 172-192 |
0/3 |
3.50 |
29:53 |
55 |
7:20 |
181 180-183 |
1327 |
177 172-192 |
0/2 |
3.63 |
30:49 |
56 |
7:29 |
182 180-183 |
1362 |
179 170-192 |
0/3 |
3.75 |
31:45 |
56 |
7:27 |
184 183-186 |
1372 |
181 172-192 |
0/2 |
3.88 |
32:42 |
57 |
7:35 |
183 181-184 |
1388 |
179 168-192 |
0/2 |
4.00 |
33:36 |
55 |
7:16 |
182 181-183 |
1324 |
173 158-192 |
0/2 |
4.13 |
34:31 |
55 |
7:21 |
183 181-185 |
1344 |
181 172-192 |
0/1 |
4.25 |
35:25 |
54 |
7:14 |
184 178-184 |
1330 |
175 154-192 |
0/4 |
4.30 |
35:52 |
27 |
8:02 |
178 177-179 |
1431 |
164 142-178 |
0/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:39 |
6:39 |
45.21% |
More |
800m |
3:26 |
6:55 |
49.58% |
More |
1km |
4:19 |
6:57 |
51.84% |
More |
Mile |
7:06 |
7:06 |
54.57% |
More |
5k |
26:02 |
8:23 |
50.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:33 |
7:33 |
51.26 |
5km |
25:06 |
8:05 |
52.37 |
5M |
41:33 |
8:19 |
51.48 |
10km |
52:19 |
8:25 |
51.13 |
10M |
1:26:39 |
8:40 |
51.02 |
Half |
1:55:21 |
8:48 |
50.32 |
20M |
3:00:39 |
9:02 |
50.92 |
Mara |
4:00:31 |
9:11 |
50.99 |
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