Tue 23rd Jun 2020 at 6:00pm by adysmith
Run > Hill Work
-
Time
31:55
-
Miles
4.17
-
Min/mi
7:39
-
Pacing
89.9%
-
WAVA
64.56
-
Stride(cm)
113
-
Cals
391
-
Cadence
185
-
BPM
152
-
%MHR
84.7
-
B/mi
1167
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:18(7:18/m) 147/160bpm 84cal 8.23/10.9mph
2) 1m - 7:37(7:37/m) 156/162bpm 95cal 7.87/8.66mph
3) 1m - 7:47(7:47/m) 155/159bpm 96cal 7.71/8.33mph
4) 1m - 8:01(8:01/m) 157/163bpm 101cal 7.48/8.52mph
5) 0.17m - 1:12(7:08/m) 159/163bpm 15cal 8.42/8.39mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
52 |
52 |
6:56 |
113 79-150 |
784 |
195 188-202 |
0.25 |
1:51 |
59 |
7:50 |
151 143-155 |
1184 |
188 184-192 |
0.38 |
2:45 |
54 |
7:10 |
147 141-153 |
1053 |
189 186-190 |
0.50 |
3:36 |
52 |
6:53 |
145 142-148 |
999 |
189 186-190 |
0.63 |
4:36 |
1:00 |
7:56 |
155 148-159 |
1231 |
183 178-188 |
0.75 |
5:27 |
52 |
6:53 |
155 152-159 |
1066 |
187 184-190 |
0.88 |
6:20 |
53 |
7:04 |
153 151-155 |
1082 |
186 186-188 |
1.00 |
7:18 |
58 |
7:44 |
157 155-159 |
1214 |
185 184-186 |
1.13 |
8:15 |
57 |
7:33 |
160 157-162 |
1207 |
183 180-188 |
1.25 |
9:09 |
54 |
7:11 |
156 153-158 |
1120 |
186 184-188 |
1.38 |
10:05 |
56 |
7:26 |
153 151-156 |
1138 |
185 180-188 |
1.50 |
11:05 |
1:01 |
8:06 |
159 156-160 |
1288 |
182 180-188 |
1.63 |
11:59 |
53 |
7:05 |
156 154-158 |
1106 |
188 186-190 |
1.75 |
12:54 |
56 |
7:26 |
153 151-154 |
1136 |
187 186-188 |
1.88 |
14:00 |
1:06 |
8:44 |
156 155-157 |
1363 |
182 176-186 |
2.00 |
14:56 |
56 |
7:28 |
157 156-159 |
1173 |
182 176-184 |
2.13 |
15:49 |
54 |
7:08 |
154 153-155 |
1099 |
185 184-186 |
2.25 |
16:51 |
1:02 |
8:14 |
154 150-157 |
1269 |
181 178-184 |
2.38 |
17:51 |
1:00 |
7:58 |
158 155-159 |
1260 |
181 176-186 |
2.50 |
18:47 |
56 |
7:30 |
153 151-155 |
1149 |
186 186-188 |
2.63 |
19:46 |
59 |
7:54 |
153 151-156 |
1208 |
185 182-188 |
2.75 |
20:55 |
1:09 |
9:08 |
157 155-158 |
1435 |
180 178-182 |
2.88 |
21:49 |
54 |
7:13 |
157 155-159 |
1132 |
186 182-188 |
3.00 |
22:43 |
54 |
7:08 |
154 153-155 |
1099 |
187 184-190 |
3.13 |
23:51 |
1:08 |
9:08 |
157 152-160 |
1433 |
182 180-186 |
3.25 |
24:45 |
54 |
7:10 |
159 156-161 |
1140 |
184 178-188 |
3.38 |
25:41 |
56 |
7:26 |
154 153-155 |
1145 |
187 186-190 |
3.50 |
26:43 |
1:02 |
8:19 |
157 156-158 |
1304 |
183 180-186 |
3.63 |
27:48 |
1:05 |
8:38 |
159 158-160 |
1373 |
180 176-186 |
3.75 |
28:41 |
53 |
7:05 |
157 155-160 |
1112 |
187 184-190 |
3.88 |
29:37 |
56 |
7:28 |
157 155-159 |
1172 |
186 180-188 |
4.00 |
30:44 |
1:07 |
8:58 |
160 157-162 |
1434 |
181 178-184 |
4.13 |
31:37 |
53 |
7:03 |
160 158-161 |
1127 |
187 184-190 |
4.17 |
31:56 |
19 |
7:24 |
158 157-160 |
1170 |
183 180-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
185 |
4.2 |
31:56 |
7:40 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:51 |
50.10% |
More |
800m |
3:33 |
7:08 |
57.02% |
More |
1km |
4:27 |
7:10 |
59.17% |
More |
Mile |
7:17 |
7:17 |
61.36% |
More |
5k |
23:40 |
7:37 |
64.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:02 |
7:02 |
63.52 |
5km |
23:22 |
7:31 |
65.11 |
5M |
38:41 |
7:44 |
64.16 |
10km |
48:43 |
7:50 |
63.67 |
10M |
1:20:40 |
8:04 |
63.62 |
Half |
1:47:24 |
8:12 |
62.77 |
20M |
2:48:11 |
8:25 |
63.52 |
Mara |
3:43:55 |
8:33 |
63.62 |
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