Mon 6th Jul 2020 at 9:00am by jamesmcf
Run > Hill Work
-
Time
35:20
-
Miles
4.10
-
Min/mi
8:37
-
Pacing
76%
-
WAVA
53.26
-
Stride(cm)
109
-
Cals
458
-
Cadence
172
-
BPM
139
-
%MHR
81.2
-
B/mi
1196
-
Asc(m)
124
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:23(9:23/m) 147/163bpm 133cal
2) 1m - 8:25(8:25/m) 136/144bpm 109cal
3) 1m - 8:31(8:31/m) 135/144bpm 104cal
4) 1m - 8:15(8:15/m) 139/149bpm 105cal
5) 0.1m - 45(7:44/m) 127/129bpm 7cal
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:15 |
1:15 +6
|
10:01 |
130 95-146 |
1302 |
169 162-174 |
8/0 |
0.25 |
2:36 |
1:21 |
10:49 |
151 145-157 |
1633 |
171 168-174 |
14/0 |
0.38 |
4:01 |
1:24 |
11:15 |
149 144-157 |
1677 |
169 162-174 |
13/1 |
0.50 |
5:09 |
1:08 |
9:06 |
152 149-155 |
1384 |
173 170-176 |
3/1 |
0.63 |
6:12 |
1:03 |
8:27 |
158 154-163 |
1334 |
174 170-174 |
5/0 |
0.75 |
7:30 |
1:18 |
10:26 |
157 152-163 |
1637 |
173 170-174 |
13/0 |
0.88 |
8:30 |
59 |
7:55 |
137 133-150 |
1085 |
173 170-174 |
0/7 |
1.00 |
9:29 |
59 |
7:51 |
133 124-143 |
1045 |
173 170-174 |
0/7 |
1.13 |
10:28 |
59 |
7:53 |
126 122-133 |
994 |
174 168-176 |
4/2 |
1.25 |
11:35 |
1:07 |
8:54 |
139 136-143 |
1236 |
174 174-176 |
7/0 |
1.38 |
12:39 |
1:05 |
8:36 |
142 140-143 |
1221 |
173 168-176 |
4/0 |
1.50 |
13:38 |
59 |
7:48 |
139 135-143 |
1084 |
173 172-174 |
0/3 |
1.63 |
14:36 |
58 |
7:45 |
133 131-136 |
1030 |
174 174-174 |
0/5 |
1.75 |
15:31 |
56 |
7:25 |
129 126-131 |
957 |
171 168-174 |
1/7 |
1.88 |
16:51 |
1:20 |
10:36 |
138 127-144 |
1463 |
170 164-174 |
8/0 |
2.00 |
17:54 |
1:03 |
8:21 |
141 139-144 |
1178 |
174 172-174 |
3/0 |
2.13 |
19:50 |
1:57 +53
|
15:33 |
122 97-141 |
1898 |
173 170-174 |
1/1 |
2.25 |
20:53 |
1:03 |
8:23 |
127 120-135 |
1065 |
174 172-174 |
0/4 |
2.38 |
21:52 |
59 |
7:48 |
134 130-136 |
1045 |
169 164-174 |
0/7 |
2.50 |
23:10 |
1:19 |
10:28 |
137 130-142 |
1435 |
170 162-174 |
6/1 |
2.63 |
24:16 |
1:06 |
8:48 |
141 140-143 |
1240 |
174 174-174 |
6/0 |
2.75 |
25:20 |
1:04 |
8:28 |
142 140-144 |
1202 |
174 174-174 |
3/0 |
2.88 |
26:20 |
1:00 |
8:02 |
141 138-143 |
1134 |
172 170-174 |
0/4 |
3.00 |
27:18 |
58 |
7:42 |
137 134-139 |
1055 |
171 168-174 |
0/7 |
3.13 |
28:22 |
1:04 |
8:35 |
138 136-140 |
1184 |
172 168-174 |
2/4 |
3.25 |
29:30 |
1:08 |
9:06 |
142 138-144 |
1293 |
174 174-174 |
7/0 |
3.38 |
30:39 |
1:09 |
9:11 |
146 144-149 |
1340 |
174 172-176 |
6/0 |
3.50 |
31:33 |
54 |
7:10 |
144 140-146 |
1032 |
172 170-176 |
0/12 |
3.63 |
32:32 |
59 |
7:56 |
136 129-141 |
1078 |
173 170-174 |
0/5 |
3.75 |
33:35 |
1:03 |
8:21 |
136 133-138 |
1136 |
172 170-174 |
1/3 |
3.88 |
34:33 |
58 |
7:40 |
137 131-139 |
1051 |
168 164-174 |
0/11 |
4.00 |
35:33 |
1:00 |
8:03 |
129 127-130 |
1039 |
169 166-172 |
0/15 |
4.10 |
36:19 |
46 |
7:51 |
127 125-129 |
997 |
169 166-172 |
0/8 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
43.15% |
More |
800m |
3:51 |
7:45 |
48.55% |
More |
1km |
4:51 |
7:48 |
50.35% |
More |
Mile |
8:00 |
8:00 |
52.02% |
More |
5k |
26:52 |
8:39 |
52.71% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:38 |
7:38 |
54.53 |
5km |
26:09 |
8:25 |
54.14 |
5M |
43:50 |
8:46 |
52.53 |
10km |
55:30 |
8:56 |
51.78 |
10M |
1:33:02 |
9:18 |
51.03 |
Half |
2:04:45 |
9:31 |
49.94 |
20M |
3:17:30 |
9:53 |
49.99 |
Mara |
4:24:48 |
10:06 |
49.71 |
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