Tue 4th Feb 2020 at 6:00am by Daddy Kong
Run > Hill Work
-
Time
23:17
-
Miles
2.42
-
Min/mi
9:37
-
Pacing
89%
-
WAVA
46.51
-
Stride(cm)
100
-
Cals
388
-
Cadence
168
-
Asc(m)
62
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.74km - 4:44(6:25/km) 79cal 9.35/46.35kmph
2) 0.22km - 1:04(4:51/km) 22cal 12.36/14.98kmph
3) 0.25km - 1:29(5:58/km) 25cal 10.04/13.5kmph
4) 0.23km - 1:02(4:36/km) 21cal 13.05/15.96kmph
5) 0.24km - 1:34(6:26/km) 24cal 9.32/13.2kmph
6) 0.22km - 1:00(4:32/km) 22cal 13.22/14.95kmph
7) 1km - 6:13(6:13/km) 98cal 9.65/13.33kmph
8) 1km - 6:09(6:09/km) 97cal 9.75/10.21kmph
9) 0.01km - 2(4:08/km) 14.52/10.04kmph
4:44 1:04 1:29 1:02 1:34 1:00 6:13 6:09 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:53 |
146 122-188 |
0/8 |
0.25 |
2:42 |
1:13 |
9:42 |
176 172-178 |
2/1 |
0.38 |
3:54 |
1:12 |
9:36 |
172 170-176 |
2/4 |
0.50 |
5:01 |
1:07 |
8:58 |
175 170-180 |
2/4 |
0.63 |
6:02 |
1:01 |
8:08 |
173 158-178 |
6/0 |
0.75 |
7:17 |
1:15 |
9:57 |
167 164-168 |
0/6 |
0.88 |
8:12 |
55 |
7:20 |
173 166-178 |
6/0 |
1.00 |
9:26 |
1:15 |
9:57 |
169 166-174 |
2/5 |
1.13 |
10:29 |
1:02 |
8:17 |
175 166-182 |
3/2 |
1.25 |
11:40 |
1:11 |
9:29 |
170 164-176 |
4/4 |
1.38 |
12:53 |
1:13 |
9:47 |
166 164-168 |
0/6 |
1.50 |
14:08 |
1:15 |
9:57 |
169 166-172 |
1/3 |
1.63 |
15:22 |
1:15 |
9:56 |
168 166-170 |
0/2 |
1.75 |
16:36 |
1:13 |
9:48 |
166 166-168 |
0/3 |
1.88 |
17:53 |
1:17 |
10:17 |
167 166-168 |
4/0 |
2.00 |
19:09 |
1:16 |
10:07 |
166 166-168 |
7/0 |
2.13 |
20:24 |
1:15 |
10:01 |
167 164-170 |
6/0 |
2.25 |
21:38 |
1:15 |
9:58 |
167 166-168 |
0/6 |
2.38 |
22:50 |
1:12 |
9:35 |
167 164-170 |
4/2 |
2.43 |
23:18 |
28 |
9:14 |
170 170-170 |
4/0 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:31 |
37.69% |
More |
800m |
4:15 |
8:33 |
43.63% |
More |
1km |
5:24 |
8:41 |
44.85% |
More |
Mile |
8:53 |
8:53 |
46.53% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:07 |
9:07 |
45.31 |
5km |
30:21 |
9:46 |
46.29 |
5M |
50:15 |
10:03 |
45.46 |
10km |
1:03:16 |
10:11 |
45.06 |
10M |
1:44:46 |
10:29 |
44.94 |
Half |
2:19:29 |
10:39 |
44.30 |
20M |
3:38:25 |
10:55 |
44.83 |
Mara |
4:50:48 |
11:06 |
44.89 |
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