Thu 6th Feb 2020 at 6:00am by Dunk
Run > Hill Work
-
Time
44:57
-
Miles
3.92
-
Min/mi
11:28
-
Pacing
85%
-
WAVA
46.17
-
Cals
591
-
Watts
258
-
BPM
144
-
%MHR
78.3
-
B/mi
1651
-
Surface
Treadmill
Notes & Comments
Split Summary
===
1) 3.92m - 44:57(11:28/m) 141/172bpm 591cal 5.23/6.49mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Power Watts
Watts
|
0.13 |
2:12 |
2:12 |
17:34 |
84 78-104 |
1475 |
147 123-216 |
0.25 |
3:44 |
1:32 |
12:15 |
117 107-122 |
1434 |
216 211-216 |
0.38 |
5:36 |
1:53 |
15:02 |
106 97-117 |
1594 |
193 134-233 |
0.50 |
7:25 |
1:49 |
14:28 |
132 116-139 |
1910 |
247 239-254 |
0.63 |
8:52 |
1:28 |
11:40 |
135 132-139 |
1575 |
259 221-303 |
0.75 |
10:19 |
1:27 |
11:33 |
146 140-149 |
1685 |
284 253-303 |
0.88 |
11:46 |
1:26 |
11:32 |
138 132-147 |
1591 |
231 224-241 |
1.00 |
13:09 |
1:24 |
11:10 |
133 131-135 |
1485 |
244 240-245 |
1.13 |
14:33 |
1:23 |
11:07 |
133 131-135 |
1478 |
235 221-256 |
1.25 |
15:56 |
1:23 |
11:07 |
134 130-136 |
1489 |
252 227-256 |
1.38 |
17:19 |
1:23 |
11:02 |
138 136-140 |
1522 |
248 233-256 |
1.50 |
18:40 |
1:22 |
10:54 |
138 134-145 |
1505 |
263 237-273 |
1.63 |
20:07 |
1:26 |
11:29 |
145 139-148 |
1665 |
253 123-273 |
1.75 |
21:37 |
1:30 |
12:02 |
133 130-140 |
1600 |
245 173-297 |
1.88 |
23:00 |
1:23 |
11:03 |
151 143-157 |
1668 |
297 297-297 |
2.00 |
24:26 |
1:26 |
11:31 |
152 141-158 |
1749 |
235 168-297 |
2.13 |
25:48 |
1:22 |
10:54 |
147 138-162 |
1602 |
300 237-326 |
2.25 |
27:09 |
1:22 |
10:54 |
164 161-167 |
1787 |
297 237-321 |
2.38 |
28:48 |
1:39 |
13:09 |
143 128-161 |
1880 |
201 164-273 |
2.50 |
30:10 |
1:22 |
10:55 |
142 130-151 |
1551 |
278 278-278 |
2.63 |
31:35 |
1:25 |
11:17 |
152 151-154 |
1715 |
262 248-278 |
2.75 |
32:56 |
1:21 |
10:51 |
153 152-156 |
1660 |
279 248-283 |
2.88 |
34:18 |
1:22 |
10:54 |
157 156-159 |
1711 |
271 253-283 |
3.00 |
35:39 |
1:21 |
10:46 |
156 152-159 |
1681 |
278 253-288 |
3.13 |
36:58 |
1:19 |
10:34 |
160 159-161 |
1692 |
284 263-288 |
3.25 |
38:19 |
1:21 |
10:49 |
157 154-161 |
1699 |
264 247-280 |
3.38 |
39:37 |
1:18 |
10:23 |
158 156-159 |
1641 |
273 252-280 |
3.50 |
40:56 |
1:19 |
10:31 |
158 156-161 |
1660 |
275 252-285 |
3.63 |
42:10 |
1:14 |
9:55 |
163 162-164 |
1616 |
286 277-290 |
3.75 |
43:22 |
1:12 |
9:38 |
165 162-167 |
1588 |
283 277-290 |
3.88 |
44:32 |
1:10 |
9:20 |
169 165-172 |
1577 |
317 290-323 |
3.92 |
44:57 |
25 |
9:11 |
171 170-172 |
1570 |
276 246-295 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:19 |
9:20 |
38.70% |
More |
800m |
4:48 |
9:40 |
44.81% |
More |
1km |
6:09 |
9:54 |
45.67% |
More |
Mile |
10:09 |
10:09 |
47.09% |
More |
5k |
33:54 |
10:55 |
48.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:34 |
10:34 |
45.23 |
5km |
35:08 |
11:18 |
46.38 |
5M |
58:11 |
11:38 |
45.83 |
10km |
1:13:15 |
11:47 |
45.56 |
10M |
2:01:18 |
12:08 |
45.60 |
Half |
2:41:30 |
12:20 |
45.03 |
20M |
4:12:54 |
12:39 |
45.57 |
Mara |
5:36:42 |
12:51 |
45.64 |
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