Mon 23rd Mar 2020 at 5:00pm by Honley Lion
Run > Hill Work
-
Time
58:12
-
Miles
6.20
-
Min/mi
9:23
-
Pacing
60%
-
WAVA
56.16
-
Stride(cm)
92
-
Cals
627
-
Cadence
186
-
BPM
130
-
%MHR
66.5
-
B/mi
1216
-
Surface
Grass
Notes & Comments
Hills: Thornhill Bank 3 x 5
Split Summary
===
1) 1m - 9:19(9:19/m) 122/131bpm 97cal 6.44/7.28mph
2) 1m - 10:02(10:02/m) 124/135bpm 104cal 5.98/8.25mph
3) 1m - 9:00(9:00/m) 132/143bpm 100cal 6.66/8.89mph
4) 1m - 8:58(8:58/m) 137/147bpm 104cal 6.69/8.91mph
5) 1m - 9:06(9:06/m) 132/146bpm 97cal 6.59/8.39mph
6) 1m - 9:51(9:51/m) 136/175bpm 107cal 6.09/8.54mph
7) 0.2m - 1:55(9:24/m) 129/131bpm 18cal 6.38/6.59mph
9:19 10:02 9:00 8:58 9:06 9:51 1:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:18 |
2:18 |
9:11 |
116 107-124 |
1066 |
181 124-192 |
0.50 |
4:33 |
2:16 |
9:02 |
121 120-123 |
1094 |
187 178-196 |
0.75 |
6:50 |
2:16 |
9:06 |
123 121-124 |
1118 |
186 184-188 |
1.00 |
9:19 |
2:29 |
9:56 |
126 121-131 |
1253 |
184 180-194 |
1.25 |
12:21 |
3:02 |
12:06 |
118 97-128 |
1429 |
165 96-182 |
1.50 |
16:32 |
4:12 +1:49
|
16:47 |
116 91-127 |
1948 |
190 174-202 |
1.75 |
19:06 |
2:34 +14
|
10:15 |
128 122-135 |
1312 |
188 162-196 |
2.00 |
21:46 |
2:40 +22
|
10:40 |
129 127-131 |
1375 |
189 180-200 |
2.25 |
23:57 |
2:11 |
8:45 |
130 129-132 |
1138 |
188 174-198 |
2.50 |
26:36 |
2:38 +18
|
10:32 |
131 123-143 |
1381 |
187 172-196 |
2.75 |
30:08 |
3:32 +1:17
|
14:09 |
128 101-142 |
1811 |
192 168-206 |
3.00 |
32:40 |
2:33 +19
|
10:10 |
134 126-140 |
1363 |
189 122-200 |
3.25 |
35:23 |
2:43 +27
|
10:52 |
137 134-143 |
1488 |
190 170-200 |
3.50 |
37:58 |
2:35 +23
|
10:21 |
135 133-138 |
1396 |
191 182-200 |
3.75 |
40:40 |
2:42 +29
|
10:47 |
141 136-145 |
1520 |
192 180-200 |
4.00 |
44:18 |
3:38 +1:21
|
14:31 |
136 123-147 |
1973 |
190 124-204 |
4.25 |
46:53 |
2:35 +19
|
10:21 |
134 129-137 |
1388 |
192 178-202 |
4.50 |
49:32 |
2:39 +24
|
10:35 |
131 121-137 |
1387 |
189 178-200 |
4.75 |
52:10 |
2:38 +19
|
10:31 |
129 126-134 |
1357 |
190 176-202 |
5.00 |
54:50 |
2:40 +24
|
10:40 |
134 129-144 |
1430 |
190 176-198 |
5.25 |
58:44 |
3:54 +1:35
|
15:35 |
129 117-141 |
2010 |
185 98-210 |
5.50 |
1:01:43 |
2:59 +7
|
11:57 |
151 135-175 |
1805 |
183 178-194 |
5.75 |
1:04:04 |
2:22 |
9:27 |
137 134-141 |
1294 |
186 182-190 |
6.00 |
1:06:23 |
2:18 |
9:14 |
126 103-139 |
1163 |
185 180-192 |
6.20 |
1:08:19 |
1:56 |
9:28 |
129 128-131 |
1221 |
184 180-190 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.6 |
187 |
6.1 |
1:03:51 |
10:36 |
Walk |
4.2 |
118 |
0.1 |
2:56 |
48:14 |
Still |
0.4 |
- |
- |
15 |
- |
Pause |
1.8 |
- |
- |
1:17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:24 |
42.45% |
More |
800m |
4:19 |
8:42 |
49.04% |
More |
1km |
5:28 |
8:48 |
50.56% |
More |
Mile |
9:14 |
9:14 |
50.91% |
More |
5k |
33:53 |
10:54 |
47.26% |
More |
5 miles |
54:37 |
10:55 |
47.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:07 |
8:07 |
57.87 |
5km |
27:36 |
8:53 |
58.01 |
5M |
46:08 |
9:14 |
56.74 |
10km |
58:20 |
9:23 |
56.14 |
10M |
1:37:30 |
9:45 |
55.64 |
Half |
2:10:30 |
9:58 |
54.65 |
20M |
3:26:04 |
10:18 |
54.84 |
Mara |
4:35:48 |
10:32 |
54.64 |
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