Wed 8th Apr 2020 at 4:00pm by purephase
Run > Hill Work
-
Time
31:05
-
Miles
3.59
-
Min/mi
8:39
-
Pacing
83%
-
WAVA
56.42
-
Stride(cm)
107
-
Cals
398
-
Cadence
174
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:07(5:07/km) 70cal 11.71/13.57kmph
2) 1km - 5:12(5:12/km) 69cal 11.55/13.94kmph
3) 1km - 5:32(5:32/km) 70cal 10.84/12.12kmph
4) 1km - 5:39(5:39/km) 69cal 10.62/11.89kmph
5) 1km - 5:29(5:29/km) 67cal 10.95/11.82kmph
6) 0.78km - 4:06(5:15/km) 53cal 11.42/12.66kmph
5:07 5:12 5:32 5:39 5:29 4:06
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.13 |
1:11 |
1:11 +10
|
9:29 |
164 112-172 |
0.25 |
2:10 |
58 |
7:47 |
172 168-174 |
0.38 |
3:10 |
1:00 |
8:04 |
174 172-174 |
0.50 |
4:10 |
1:00 |
8:00 |
175 172-180 |
0.63 |
5:18 |
1:08 |
9:05 |
175 170-178 |
0.75 |
6:23 |
1:05 |
8:37 |
178 174-180 |
0.88 |
7:32 |
1:09 |
9:16 |
174 170-176 |
1.00 |
8:35 |
1:03 +2
|
8:22 |
176 170-180 |
1.13 |
9:32 |
57 |
7:35 |
178 174-180 |
1.25 |
10:34 |
1:02 |
8:16 |
174 172-176 |
1.38 |
11:37 |
1:03 |
8:23 |
175 172-180 |
1.50 |
12:48 |
1:11 |
9:28 |
173 170-174 |
1.63 |
13:49 |
1:01 |
8:12 |
176 174-178 |
1.75 |
14:57 |
1:08 |
9:02 |
174 166-178 |
1.88 |
16:43 |
1:47 +35
|
14:12 |
176 172-180 |
2.00 |
18:00 |
1:17 |
10:14 |
175 170-178 |
2.13 |
19:04 |
1:03 |
8:27 |
174 170-176 |
2.25 |
20:11 |
1:08 |
9:02 |
177 170-180 |
2.38 |
21:20 |
1:09 |
9:12 |
174 166-180 |
2.50 |
22:25 |
1:05 |
8:36 |
173 164-176 |
2.63 |
23:36 |
1:11 |
9:32 |
175 170-182 |
2.75 |
24:39 |
1:03 |
8:20 |
174 174-176 |
2.88 |
25:45 |
1:06 |
8:50 |
176 166-180 |
3.00 |
26:56 |
1:10 |
9:23 |
176 170-180 |
3.13 |
27:57 |
1:02 |
8:16 |
174 166-180 |
3.25 |
29:05 |
1:07 |
8:57 |
176 174-180 |
3.38 |
30:11 |
1:06 |
8:52 |
173 160-178 |
3.50 |
31:10 |
59 |
7:53 |
176 174-178 |
3.59 |
31:52 |
42 |
7:38 |
177 174-180 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
174 |
3.6 |
31:04 |
8:42 |
Walk |
2.0 |
112 |
0 |
38 |
2:31:45 |
Pause |
0.5 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:33 |
45.17% |
More |
800m |
4:00 |
8:02 |
50.18% |
More |
1km |
5:07 |
8:15 |
50.95% |
More |
Mile |
8:19 |
8:19 |
53.26% |
More |
5k |
27:42 |
8:55 |
54.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:01 |
8:01 |
55.28 |
5km |
26:40 |
8:35 |
56.58 |
5M |
44:10 |
8:50 |
55.71 |
10km |
55:36 |
8:57 |
55.30 |
10M |
1:32:04 |
9:12 |
55.24 |
Half |
2:02:35 |
9:21 |
54.50 |
20M |
3:11:58 |
9:36 |
55.15 |
Mara |
4:15:35 |
9:45 |
55.23 |
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