Fri 3rd Apr 2020 at 8:00am by Sorequads
Run > Hill Work
-
Time
1:02:53
-
Miles
7.48
-
Min/mi
8:24
-
Pacing
77%
-
WAVA
51.77
-
Stride(cm)
109
-
Cadence
176
-
BPM
154
-
%MHR
93.6
-
B/mi
1298
-
Asc(m)
294
-
Hillscore
26
-
Surface
Road
Notes & Comments
Easy other than the massive ascent. Love the hill
Split Summary
===
1) 1m - 9:30(9:30/m) 122/129bpm
2) 1m - 8:51(8:51/m) 133/153bpm
3) 1m - 11:22(11:22/m) 146/164bpm
4) 1m - 9:52(9:52/m) 138/153bpm
5) 1m - 7:25(7:25/m) 168/185bpm
6) 1m - 7:17(7:17/m) 181/186bpm
7) 1m - 7:48(7:48/m) 182/190bpm
8) 0.48m - 3:48(7:53/m) 185/189bpm
9:30 8:51 11:22 9:52 7:25 7:17 7:48 3:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:44 |
2:44 |
10:57 |
111 52-124 |
1216 |
179 152-210 |
5/0 |
0.50 |
4:50 |
2:06 |
8:22 |
125 119-129 |
1046 |
178 168-192 |
5/0 |
0.75 |
7:11 |
2:21 |
9:26 |
124 120-128 |
1169 |
180 170-196 |
5/0 |
1.00 |
9:28 |
2:17 |
9:08 |
125 123-127 |
1142 |
181 166-192 |
5/0 |
1.25 |
11:32 |
2:04 |
8:14 |
128 125-131 |
1054 |
179 166-192 |
11/0 |
1.50 |
13:37 |
2:05 |
8:22 |
130 124-135 |
1087 |
178 166-190 |
5/1 |
1.75 |
15:48 |
2:10 |
8:42 |
129 124-135 |
1122 |
181 168-194 |
12/0 |
2.00 |
18:20 |
2:32 |
10:08 |
145 136-153 |
1469 |
172 160-190 |
38/0 |
2.25 |
21:18 |
2:59 |
11:55 |
156 147-162 |
1860 |
166 154-178 |
59/0 |
2.50 |
23:58 |
2:40 |
10:39 |
156 146-164 |
1662 |
170 158-184 |
37/0 |
2.75 |
26:30 |
2:32 |
10:09 |
144 136-148 |
1462 |
174 164-192 |
30/1 |
3.00 |
29:41 |
3:11 |
12:43 |
123 103-139 |
1564 |
161 132-184 |
10/14 |
3.25 |
32:16 |
2:35 |
10:20 |
131 120-150 |
1353 |
171 156-184 |
15/2 |
3.50 |
35:02 |
2:46 |
11:04 |
145 138-153 |
1604 |
166 138-184 |
16/7 |
3.75 |
37:30 |
2:28 |
9:52 |
141 128-148 |
1390 |
173 136-190 |
4/4 |
4.00 |
39:34 |
2:04 |
8:15 |
137 137-137 |
1129 |
178 164-192 |
12/3 |
4.25 |
41:32 |
1:58 |
7:53 |
145 137-169 |
1143 |
174 156-194 |
4/17 |
4.50 |
43:18 |
1:46 |
7:05 |
171 168-176 |
1210 |
178 158-192 |
0/20 |
4.75 |
45:07 |
1:49 |
7:16 |
176 173-180 |
1279 |
177 168-192 |
0/24 |
5.00 |
46:59 |
1:51 |
7:26 |
183 181-185 |
1360 |
179 164-200 |
1/19 |
5.25 |
48:58 |
1:59 |
7:58 |
181 178-183 |
1441 |
173 150-190 |
0/38 |
5.50 |
50:39 |
1:41 |
6:44 |
180 177-180 |
1212 |
175 166-188 |
0/53 |
5.75 |
52:21 |
1:42 |
6:48 |
182 180-186 |
1237 |
177 160-192 |
0/31 |
6.00 |
54:16 |
1:55 |
7:42 |
181 179-184 |
1393 |
179 166-196 |
1/7 |
6.25 |
56:06 |
1:49 |
7:18 |
180 177-183 |
1313 |
177 160-190 |
1/7 |
6.50 |
58:06 |
2:00 |
7:59 |
179 177-181 |
1429 |
178 164-192 |
0/9 |
6.75 |
1:00:03 |
1:58 |
7:51 |
180 179-183 |
1412 |
179 166-194 |
0/6 |
7.00 |
1:02:04 |
2:01 |
8:04 |
187 181-190 |
1508 |
180 166-194 |
0/4 |
7.25 |
1:04:02 |
1:58 |
7:53 |
184 182-185 |
1450 |
177 162-190 |
0/5 |
7.48 |
1:05:53 |
1:51 |
7:56 |
186 183-189 |
1475 |
177 162-190 |
0/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
82.1 |
177 |
6.5 |
54:04 |
8:22 |
Walk |
17.9 |
159 |
1 |
11:49 |
11:35 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:34 |
45.76% |
More |
800m |
3:21 |
6:43 |
51.05% |
More |
1km |
4:17 |
6:54 |
52.16% |
More |
Mile |
7:08 |
7:08 |
54.22% |
More |
5k |
23:12 |
7:28 |
56.67% |
More |
5 miles |
42:09 |
8:26 |
50.75% |
More |
10k |
54:10 |
8:43 |
49.38% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:27 |
7:27 |
51.95 |
5km |
24:47 |
7:59 |
53.04 |
5M |
41:02 |
8:12 |
52.13 |
10km |
51:40 |
8:19 |
51.78 |
10M |
1:25:33 |
8:33 |
51.68 |
Half |
1:53:54 |
8:42 |
50.96 |
20M |
2:58:21 |
8:55 |
51.57 |
Mara |
3:57:28 |
9:04 |
51.65 |
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