Thu 2nd Jan 2020 at 7:00pm by The Mussile
Run > Hill Work
-
Time
40:47
-
Miles
4.64
-
Min/mi
8:47
-
Pacing
43%
-
WAVA
49.60
-
Stride(cm)
107
-
Cadence
171
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 8:38(8:38/km)
2) 1km - 5:07(5:07/km)
3) 1km - 4:57(4:57/km)
4) 1km - 5:14(5:14/km)
5) 1km - 5:18(5:18/km)
6) 1km - 6:28(6:28/km)
7) 1km - 5:05(5:05/km)
8) 0.47km - 2:44(5:47/km)
8:38 5:07 4:57 5:14 5:18 6:28 5:05 2:44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:17 |
1:17 |
10:20 |
171 78-202 |
0.25 |
2:31 |
1:13 |
9:48 |
168 160-188 |
0.38 |
3:46 |
1:15 |
9:59 |
169 162-184 |
0.50 |
7:34 |
3:48 |
30:23 |
178 162-198 |
0.63 |
8:39 |
1:05 |
8:40 |
179 170-194 |
0.75 |
9:44 |
1:05 |
8:43 |
175 170-190 |
0.88 |
10:44 |
1:00 |
8:01 |
173 168-186 |
1.00 |
11:45 |
1:01 |
8:07 |
178 152-196 |
1.13 |
12:45 |
1:00 |
7:57 |
178 170-194 |
1.25 |
13:48 |
1:03 |
8:24 |
177 170-190 |
1.38 |
14:53 |
1:05 |
8:43 |
163 150-178 |
1.50 |
15:52 |
59 |
7:51 |
166 160-178 |
1.63 |
16:51 |
59 |
7:51 |
171 160-184 |
1.75 |
17:50 |
59 |
7:52 |
170 162-182 |
1.88 |
18:46 |
56 |
7:26 |
173 166-186 |
2.00 |
19:45 |
1:00 |
7:58 |
174 164-190 |
2.13 |
20:45 |
1:00 |
7:57 |
172 156-186 |
2.25 |
21:53 |
1:08 |
9:04 |
161 158-176 |
2.38 |
22:56 |
1:03 |
8:27 |
164 156-180 |
2.50 |
24:02 |
1:05 |
8:43 |
168 162-188 |
2.63 |
25:06 |
1:04 |
8:35 |
170 160-190 |
2.75 |
26:03 |
57 |
7:34 |
178 170-196 |
2.88 |
27:00 |
57 |
7:40 |
177 170-194 |
3.00 |
28:10 |
1:10 |
9:19 |
162 72-188 |
3.13 |
29:23 |
1:13 |
9:41 |
161 152-172 |
3.25 |
30:36 |
1:13 |
9:44 |
168 142-188 |
3.38 |
31:52 |
1:16 |
10:07 |
172 164-188 |
3.50 |
33:42 |
1:50 |
14:39 |
158 92-194 |
3.63 |
34:47 |
1:05 |
8:40 |
170 164-186 |
3.75 |
35:50 |
1:03 |
8:27 |
172 166-186 |
3.88 |
36:57 |
1:07 |
8:59 |
175 168-188 |
4.00 |
37:54 |
57 |
7:35 |
178 170-192 |
4.13 |
38:52 |
58 |
7:44 |
169 164-182 |
4.25 |
39:55 |
1:03 |
8:21 |
171 160-184 |
4.38 |
40:58 |
1:03 |
8:24 |
176 170-192 |
4.50 |
41:59 |
1:01 |
8:07 |
176 168-194 |
4.63 |
43:10 |
1:11 |
9:28 |
166 146-182 |
4.64 |
43:31 |
21 |
18:57 |
144 80-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.2 |
171 |
4.6 |
39:42 |
8:38 |
Walk |
1.7 |
112 |
0 |
44 |
17:22 |
Still |
7.1 |
- |
- |
3:05 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:28 |
41.13% |
More |
800m |
3:50 |
7:42 |
45.86% |
More |
1km |
4:48 |
7:43 |
47.94% |
More |
Mile |
7:58 |
7:58 |
49.62% |
More |
5k |
26:56 |
8:40 |
49.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
49.30 |
5km |
26:40 |
8:35 |
50.37 |
5M |
44:09 |
8:50 |
49.38 |
10km |
55:35 |
8:57 |
48.94 |
10M |
1:32:02 |
9:12 |
48.80 |
Half |
2:02:32 |
9:21 |
48.10 |
20M |
3:11:54 |
9:36 |
48.66 |
Mara |
4:15:29 |
9:45 |
48.74 |
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