Wed 1st Apr 2020 at 5:00pm by SimonF
Run > Hill Work
- Good
-
Time
48:23
-
Miles
4.03
-
Min/mi
12:00
-
Pacing
73%
-
WAVA
40.80
-
Stride(cm)
81
-
Cals
546
-
Cadence
165
-
BPM
148
-
%MHR
82.3
-
B/mi
1778
-
Asc(m)
302
-
Hillscore
15
-
Surface
Fell
Notes & Comments
Otley Chevin Hill Work
3 x (5 x 40 sec on/20 sec off)
Split Summary
===
1) 1m - 10:11(10:11/m) 135/155bpm 109cal 5.89/7.14mph
2) 1m - 11:34(11:34/m) 152/174bpm 140cal 5.19/8.2mph
3) 1m - 13:36(13:36/m) 150/173bpm 160cal 4.41/7.64mph
4) 1m - 12:46(12:46/m) 148/178bpm 134cal 4.7/7.6mph
5) 0.03m - 16(9:21/m) 169/171bpm 3cal 6.42/6.24mph
10:11 11:34 13:36 12:46 16
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:16 |
1:16 |
10:08 |
113 83-128 |
1145 |
171 168-174 |
1/0 |
0.25 |
2:34 |
1:18 |
10:20 |
128 126-130 |
1323 |
169 168-170 |
0/0 |
0.38 |
3:59 |
1:26 |
11:27 |
133 129-137 |
1522 |
166 156-170 |
3/0 |
0.50 |
5:07 |
1:07 |
9:00 |
141 136-143 |
1268 |
172 166-180 |
3/0 |
0.63 |
6:13 |
1:06 |
8:51 |
138 135-141 |
1221 |
172 170-174 |
0/4 |
0.75 |
7:28 |
1:15 |
10:00 |
137 135-142 |
1370 |
169 166-170 |
5/0 |
0.88 |
8:56 |
1:28 |
11:46 |
139 137-141 |
1635 |
167 160-172 |
6/0 |
1.00 |
10:12 |
1:16 |
10:08 |
149 139-154 |
1509 |
169 162-176 |
10/0 |
1.13 |
11:09 |
57 |
7:36 |
155 147-161 |
1177 |
182 174-194 |
0/0 |
1.25 |
12:07 |
57 |
7:38 |
154 149-159 |
1176 |
177 168-190 |
0/3 |
1.38 |
13:11 |
1:05 |
8:36 |
155 152-159 |
1334 |
175 166-184 |
6/0 |
1.50 |
14:59 |
1:48 |
14:21 |
147 135-155 |
2110 |
127 82-172 |
8/3 |
1.63 |
16:30 |
1:31 |
12:08 |
148 132-156 |
1796 |
179 162-190 |
27/7 |
1.75 |
18:27 |
1:57 |
15:36 |
154 145-164 |
2402 |
159 100-182 |
27/2 |
1.88 |
20:17 |
1:50 |
14:43 |
163 153-173 |
2400 |
163 100-174 |
39/0 |
2.00 |
21:46 |
1:29 |
11:53 |
140 122-159 |
1663 |
162 158-166 |
0/30 |
2.13 |
23:34 |
1:47 |
14:17 |
134 125-139 |
1915 |
169 106-186 |
14/20 |
2.25 |
25:15 |
1:42 |
13:32 |
143 135-148 |
1936 |
168 154-184 |
21/15 |
2.38 |
26:36 |
1:21 |
10:50 |
151 145-156 |
1637 |
173 114-186 |
25/4 |
2.50 |
28:47 |
2:11 |
17:24 |
146 139-156 |
2540 |
161 122-184 |
12/20 |
2.63 |
30:25 |
1:38 |
13:03 |
157 150-164 |
2050 |
165 136-194 |
0/41 |
2.75 |
31:48 |
1:23 |
11:05 |
154 150-158 |
1707 |
173 162-186 |
14/22 |
2.88 |
33:37 |
1:49 |
14:29 |
152 146-160 |
2202 |
170 154-180 |
26/6 |
3.00 |
35:22 |
1:45 |
14:01 |
163 151-172 |
2283 |
169 122-188 |
24/7 |
3.13 |
36:54 |
1:32 |
12:16 |
156 149-161 |
1912 |
166 152-176 |
10/27 |
3.25 |
38:13 |
1:20 |
10:38 |
157 151-161 |
1670 |
167 158-170 |
0/36 |
3.38 |
39:26 |
1:13 |
9:44 |
161 158-164 |
1566 |
172 166-184 |
1/11 |
3.50 |
42:06 |
2:39 |
21:14 |
142 128-160 |
3014 |
127 86-164 |
0/14 |
3.63 |
44:25 |
2:20 |
18:36 |
120 115-129 |
2232 |
119 112-124 |
0/7 |
3.75 |
45:38 |
1:13 |
9:47 |
142 118-154 |
1388 |
171 154-176 |
0/3 |
3.88 |
46:53 |
1:15 |
9:57 |
167 155-178 |
1662 |
169 168-172 |
0/1 |
4.00 |
48:08 |
1:15 |
9:58 |
169 167-172 |
1686 |
168 166-170 |
0/1 |
4.03 |
48:24 |
16 |
9:33 |
169 168-170 |
1615 |
170 168-170 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
86.6 |
170 |
3.7 |
41:56 |
11:18 |
Walk |
13.3 |
117 |
0.3 |
6:25 |
20:05 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:31 |
45.37% |
More |
800m |
4:03 |
8:08 |
49.56% |
More |
1km |
5:24 |
8:41 |
48.42% |
More |
Mile |
9:10 |
9:10 |
48.39% |
More |
5k |
36:39 |
11:48 |
41.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:14 |
11:14 |
39.45 |
5km |
36:50 |
11:51 |
40.97 |
5M |
1:00:39 |
12:08 |
40.57 |
10km |
1:16:10 |
12:15 |
40.37 |
10M |
2:05:26 |
12:33 |
40.55 |
Half |
2:46:27 |
12:42 |
40.14 |
20M |
4:19:22 |
12:58 |
40.82 |
Mara |
5:44:12 |
13:08 |
41.01 |
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