Tue 24th Mar 2020 at 7:00pm by Boro Wayne
Run > Hill Work
- windy
-
Time
30:25
-
Miles
3.92
-
Min/mi
7:46
-
Pacing
70%
-
WAVA
60.04
-
Stride(cm)
125
-
Cals
404
-
Cadence
166
-
BPM
139
-
%MHR
77.3
-
B/mi
1079
-
Asc(m)
132
-
Hillscore
11
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:58(7:58/m) 133/153bpm 104cal 7.53/0mph
2) 1m - 8:00(8:00/m) 145/161bpm 117cal 7.5/0mph
3) 1m - 7:47(7:47/m) 142/160bpm 104cal 7.71/0mph
4) 0.92m - 6:40(7:14/m) 136/152bpm 79cal 8.29/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:03 |
1:03 |
8:22 |
112 74-132 |
937 |
167 162-178 |
1/7 |
0.25 |
2:01 |
58 |
7:48 |
127 126-130 |
991 |
166 162-174 |
0/8 |
0.38 |
3:03 |
1:01 |
8:12 |
129 122-135 |
1058 |
165 160-172 |
0/9 |
0.50 |
4:02 |
59 |
7:56 |
127 124-130 |
1006 |
166 162-168 |
0/6 |
0.63 |
5:01 |
59 |
7:54 |
131 126-139 |
1035 |
167 164-172 |
1/2 |
0.75 |
5:58 |
57 |
7:36 |
143 139-148 |
1088 |
170 166-174 |
9/0 |
0.88 |
7:17 |
1:19 |
10:30 |
147 144-153 |
1543 |
170 166-174 |
5/0 |
1.00 |
8:17 |
59 |
7:56 |
146 143-148 |
1158 |
167 162-170 |
1/2 |
1.13 |
9:17 |
1:01 |
8:05 |
141 137-147 |
1140 |
165 162-168 |
0/2 |
1.25 |
10:31 |
1:14 |
9:50 |
141 136-147 |
1385 |
168 166-172 |
4/2 |
1.38 |
11:56 |
1:25 |
11:19 |
142 127-150 |
1608 |
170 164-174 |
12/2 |
1.50 |
12:59 |
1:03 |
8:26 |
133 125-143 |
1121 |
168 162-174 |
8/1 |
1.63 |
14:24 |
1:25 |
11:22 |
153 143-159 |
1740 |
171 166-174 |
19/0 |
1.75 |
15:42 |
1:18 |
10:21 |
150 145-156 |
1552 |
170 164-174 |
12/0 |
1.88 |
16:57 |
1:15 |
10:01 |
155 146-161 |
1553 |
166 162-170 |
4/3 |
2.00 |
17:57 |
1:00 |
8:00 |
146 144-147 |
1168 |
165 160-172 |
3/3 |
2.13 |
18:56 |
58 |
7:48 |
148 146-153 |
1153 |
167 164-170 |
10/1 |
2.25 |
20:30 |
1:34 |
12:36 |
144 138-157 |
1814 |
168 166-170 |
8/0 |
2.38 |
21:29 |
59 |
7:49 |
154 147-159 |
1204 |
169 166-172 |
6/0 |
2.50 |
23:23 |
1:54 |
15:13 |
147 142-160 |
2236 |
170 164-172 |
11/0 |
2.63 |
24:36 |
1:13 |
9:43 |
142 127-160 |
1380 |
164 160-172 |
6/4 |
2.75 |
25:33 |
57 |
7:34 |
128 126-131 |
969 |
163 162-164 |
0/11 |
2.88 |
26:27 |
54 |
7:13 |
132 128-135 |
952 |
163 162-164 |
0/7 |
3.00 |
27:23 |
56 |
7:31 |
137 135-139 |
1029 |
163 162-166 |
0/6 |
3.13 |
28:20 |
57 |
7:34 |
134 131-137 |
1014 |
160 156-164 |
0/10 |
3.25 |
29:19 |
59 |
7:51 |
134 129-141 |
1051 |
164 158-172 |
1/4 |
3.38 |
30:14 |
55 |
7:21 |
136 131-142 |
1000 |
163 162-164 |
0/12 |
3.50 |
31:07 |
53 |
7:03 |
137 134-144 |
966 |
165 162-168 |
1/4 |
3.63 |
31:57 |
51 |
6:47 |
147 142-152 |
996 |
165 160-168 |
1/3 |
3.75 |
33:20 |
1:23 |
11:05 |
136 128-150 |
1506 |
163 158-170 |
1/11 |
3.88 |
34:11 |
51 |
6:46 |
130 126-138 |
879 |
165 160-168 |
0/6 |
3.92 |
34:29 |
18 |
6:50 |
141 137-144 |
965 |
167 162-170 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
166 |
3.9 |
34:29 |
8:48 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:43 |
6:54 |
47.43% |
More |
800m |
3:35 |
7:13 |
53.04% |
More |
1km |
4:30 |
7:14 |
55.22% |
More |
Mile |
7:21 |
7:21 |
57.47% |
More |
5k |
27:42 |
8:55 |
51.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:09 |
7:09 |
59.11 |
5km |
23:46 |
7:39 |
60.51 |
5M |
39:22 |
7:52 |
59.45 |
10km |
49:34 |
7:59 |
58.94 |
10M |
1:22:05 |
8:13 |
58.82 |
Half |
1:49:17 |
8:21 |
57.99 |
20M |
2:51:08 |
8:33 |
58.68 |
Mara |
3:47:50 |
8:42 |
58.77 |
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