Sat 16th May 2020 at 1:00pm by Dickie York
Run > Hill Work
-
Time
1:10:16
-
Miles
9.31
-
Min/mi
7:33
-
Pacing
84%
-
WAVA
64.79
-
Stride(cm)
120
-
Cals
836
-
Cadence
178
-
BPM
147
-
%MHR
86.2
-
B/mi
1113
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:34(8:34/m) 139/178bpm 103cal 86/88rpm 7.01/9.35mph
2) 1m - 6:42(6:42/m) 145/160bpm 73cal 90/96rpm 8.95/10.8mph
3) 1m - 6:28(6:28/m) 155/162bpm 101cal 93/99rpm 9.27/11.1mph
4) 1m - 7:39(7:39/m) 146/158bpm 86cal 89/98rpm 7.84/9.35mph
5) 1m - 7:59(7:59/m) 152/162bpm 109cal 88/98rpm 7.52/9.89mph
6) 1m - 7:51(7:51/m) 145/163bpm 86cal 87/98rpm 7.65/9.33mph
7) 1m - 7:20(7:20/m) 148/158bpm 79cal 90/96rpm 8.19/10.36mph
8) 1m - 7:22(7:22/m) 150/194bpm 94cal 89/96rpm 8.14/9.98mph
9) 1m - 7:50(7:50/m) 137/142bpm 78cal 88/89rpm 7.66/8.05mph
10) 0.31m - 2:32(8:02/m) 137/140bpm 27cal 87/89rpm 7.47/8.52mph
8:34 6:42 6:28 7:39 7:59 7:51 7:20 7:22 7:50 2:32
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:09 |
2:09 |
8:37 |
121 107-169 |
1042 |
172 168-176 |
| 0.50 |
4:11 |
2:02 |
8:07 |
141 107-194 |
1145 |
174 172-176 |
| 0.75 |
6:19 |
2:08 |
8:31 |
148 107-211 |
1260 |
173 160-176 |
| 1.00 |
8:34 |
2:15 |
9:00 |
147 107-201 |
1323 |
171 82-176 |
| 1.25 |
10:27 |
1:53 |
7:31 |
164 107-211 |
1234 |
176 176-176 |
| 1.50 |
12:15 |
1:49 |
7:15 |
182 140-211 |
1319 |
176 174-178 |
| 1.75 |
13:47 |
1:32 |
6:07 |
159 135-211 |
974 |
184 176-190 |
| 2.00 |
15:16 |
1:29 |
5:55 |
157 139-198 |
929 |
190 188-192 |
| 2.25 |
16:50 |
1:34 |
6:18 |
157 115-211 |
988 |
190 186-194 |
| 2.50 |
18:24 |
1:34 |
6:16 |
159 131-207 |
997 |
187 168-190 |
| 2.75 |
20:00 |
1:35 |
6:21 |
157 143-169 |
997 |
187 180-198 |
| 3.00 |
21:44 |
1:44 |
6:58 |
149 135-166 |
1038 |
180 164-184 |
| 3.25 |
23:31 |
1:47 |
7:08 |
149 144-153 |
1064 |
180 166-182 |
| 3.50 |
25:35 |
2:04 |
8:14 |
145 135-164 |
1194 |
173 74-182 |
| 3.75 |
27:19 |
1:44 |
6:58 |
144 138-151 |
1002 |
180 176-182 |
| 4.00 |
29:28 |
2:09 |
8:36 |
144 135-161 |
1239 |
177 102-196 |
| 4.25 |
31:27 |
1:59 |
7:55 |
150 135-162 |
1188 |
174 164-196 |
| 4.50 |
33:30 |
2:03 |
8:11 |
151 136-169 |
1236 |
180 164-194 |
| 4.75 |
35:32 |
2:02 |
8:07 |
151 135-163 |
1225 |
173 160-196 |
| 5.00 |
37:22 |
1:50 |
7:21 |
155 142-163 |
1140 |
180 162-196 |
| 5.25 |
39:22 |
2:00 |
8:00 |
154 136-164 |
1231 |
174 162-196 |
| 5.50 |
41:16 |
1:54 |
7:37 |
140 125-148 |
1067 |
176 170-178 |
| 5.75 |
43:10 |
1:54 |
7:36 |
146 139-153 |
1109 |
176 174-178 |
| 6.00 |
45:13 |
2:03 |
8:11 |
137 133-164 |
1121 |
174 166-176 |
| 6.25 |
47:27 |
2:14 |
8:56 |
139 131-164 |
1243 |
170 102-176 |
| 6.50 |
49:09 |
1:42 |
6:47 |
144 122-158 |
978 |
184 138-192 |
| 6.75 |
50:54 |
1:45 |
7:01 |
155 137-171 |
1088 |
187 178-190 |
| 7.00 |
52:32 |
1:38 |
6:33 |
156 148-191 |
1021 |
187 166-192 |
| 7.25 |
54:08 |
1:36 |
6:23 |
164 124-199 |
1048 |
188 180-192 |
| 7.50 |
56:03 |
1:55 |
7:42 |
152 140-198 |
1170 |
176 154-188 |
| 7.75 |
57:55 |
1:52 |
7:27 |
143 137-151 |
1066 |
176 172-180 |
| 8.00 |
59:54 |
1:59 |
7:56 |
140 130-146 |
1111 |
176 162-180 |
| 8.25 |
1:01:49 |
1:55 |
7:39 |
136 131-142 |
1041 |
177 174-178 |
| 8.50 |
1:03:47 |
1:58 |
7:50 |
137 134-141 |
1073 |
175 170-178 |
| 8.75 |
1:05:48 |
2:02 |
8:07 |
135 128-147 |
1095 |
174 162-176 |
| 9.00 |
1:07:44 |
1:56 |
7:44 |
136 129-143 |
1053 |
177 172-178 |
| 9.25 |
1:09:43 |
1:59 |
7:56 |
137 133-141 |
1086 |
174 164-178 |
| 9.31 |
1:10:15 |
32 |
8:09 |
134 131-136 |
1092 |
173 170-176 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
98.9 |
178 |
9.3 |
1:09:30 |
7:29 |
| Walk |
0.9 |
122 |
0 |
38 |
33:59 |
| Still |
0.2 |
- |
- |
7 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:24 |
5:39 |
58.85% |
More |
| 800m |
2:58 |
5:58 |
65.34% |
More |
| 1km |
3:45 |
6:03 |
67.24% |
More |
| Mile |
6:15 |
6:15 |
68.77% |
More |
| 5k |
22:47 |
7:20 |
64.11% |
More |
| 5 miles |
36:32 |
7:18 |
65.11% |
More |
| 10k |
45:57 |
7:24 |
64.65% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:00 |
6:00 |
71.55 |
| 5km |
20:56 |
6:44 |
69.79 |
| 5M |
35:23 |
7:05 |
67.24 |
| 10km |
44:59 |
7:14 |
66.05 |
| 10M |
1:16:02 |
7:36 |
64.59 |
| Half |
1:42:25 |
7:49 |
62.96 |
| 20M |
2:43:22 |
8:10 |
62.54 |
| Mara |
3:40:03 |
8:24 |
61.92 |
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