Wed 4th Mar 2020 at 4:00pm by Hills of Death (HOD)

Run > Hill Work

  • Time
    40:02
  • Miles
    4.23
  • Min/mi
    9:28
  • Pacing
    0%
  • WAVA
    49.72
  • Stride(cm)
    102
  • Cals
    286
  • Cadence
    167
  • BPM
    112
  • %MHR
    61.1
  • B/mi
    1064
  • Surface
    Road

Notes & Comments

40mins easy with 3 min tempo hills
9:53 9:10 9:13 9:32 2:14

Pace

21% 10% 53% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 8:34 8:34 +7:23 1:08:29 93 58-116 6368 167 120-182
0.25 9:56 1:23 11:02 112 106-116 1237 169 166-170
0.38 11:11 1:15 9:56 113 110-117 1123 169 168-174
0.50 12:25 1:14 9:49 113 111-115 1110 170 168-172
0.63 13:39 1:15 +4 9:58 115 111-118 1147 170 166-172
0.75 15:00 1:20 10:43 115 113-119 1233 168 166-172
0.88 16:12 1:12 9:37 116 113-120 1116 169 166-174
1.00 17:19 1:07 8:58 116 114-119 1041 168 166-172
1.13 18:30 1:10 9:23 116 114-118 1088 170 168-172
1.25 20:29 2:00 +51 15:58 103 83-121 1644 168 120-176
1.38 21:31 1:01 8:11 111 92-130 909 172 170-174
1.50 22:39 1:08 9:02 107 99-114 967 172 168-176
1.63 24:45 2:07 +58 16:54 104 90-115 1758 163 110-172
1.75 25:59 1:14 9:52 114 105-120 1124 164 162-166
1.88 27:14 1:14 9:55 100 87-117 992 166 164-168
2.00 28:19 1:05 8:40 112 108-118 971 168 166-172
2.13 29:26 1:08 9:02 107 106-109 967 167 164-172
2.25 31:58 2:31 +1:27 20:12 102 86-112 2060 161 112-168
2.38 33:13 1:15 10:04 107 95-115 1077 164 160-168
2.50 34:29 1:15 10:03 111 109-114 1116 164 164-166
2.63 35:35 1:06 8:47 111 109-115 974 170 164-178
2.75 36:39 1:05 8:37 113 110-115 973 169 166-172
2.88 39:08 2:29 +1:27 19:51 116 88-133 2302 167 106-172
3.00 40:26 1:18 10:23 111 88-122 1152 165 164-168
3.13 41:39 1:13 9:44 117 115-119 1140 167 164-172
3.25 43:56 2:17 +1:06 18:18 107 82-121 1958 165 120-170
3.38 45:09 1:13 9:45 120 114-125 1170 168 166-170
3.50 46:50 1:40 +31 13:23 118 110-124 1579 169 166-172
3.63 48:11 1:21 +8 10:50 118 116-120 1278 169 166-170
3.75 49:32 1:21 +10 10:51 122 113-127 1324 169 168-172
3.88 50:44 1:11 9:31 110 99-122 1046 170 166-172
4.00 51:54 1:10 9:22 122 117-125 1143 169 166-172
4.13 53:09 1:15 9:58 127 125-132 1267 170 168-172
4.23 54:07 58 9:42 158 136-172 1531 168 166-172

Heart

112/172max
  • Show Beats/Mile

Cadence

167 (182 max) Stride Length: 102cm Run: 97.5% Walk: 2.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:23 39.34% More
800m 4:30 9:04 42.66% More
1km 5:42 9:10 43.98% More
Mile 9:43 9:43 43.84% More
5k 33:56 10:55 42.70% More

Predictions

Dist Time Per Mile WAVA
1M 8:12 8:12 51.95
5km 28:31 9:11 50.82
5M 48:07 9:37 49.03
10km 1:01:05 9:50 48.23
10M 1:43:02 10:18 47.26
Half 2:18:37 10:35 46.11
20M 3:40:39 11:02 45.91
Mara 4:56:52 11:20 45.50

Bespoke Fields

Warm up Run
Easy Run
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