Tue 14th Jul 2020 at 5:00pm by derwenttony
Run > Hill Work
- drizzle
-
Time
1:52:58
-
Miles
11.38
-
Min/mi
9:56
-
Pacing
10%
-
WAVA
54.48
-
Stride(cm)
105
-
Cals
1093
-
Cadence
154
-
BPM
112
-
%MHR
69.7
-
B/mi
1107
-
Surface
Mixed
Notes & Comments
CLub run+
Hay gates
8:48 8:58 8:34 10:14 10:45 9:57 9:01 10:06 9:34 11:53 10:05 5:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.50 |
4:25 |
4:25 |
8:50 |
91 71-102 |
803 |
154 120-160 |
1.00 |
8:47 |
4:22 |
8:44 |
105 102-111 |
918 |
154 152-158 |
1.50 |
13:12 |
4:25 |
8:49 |
110 107-112 |
970 |
152 148-156 |
2.00 |
17:45 |
4:33 |
9:07 |
115 107-125 |
1048 |
149 146-152 |
2.50 |
21:53 |
4:08 |
8:16 |
112 103-121 |
927 |
149 146-152 |
3.00 |
26:19 |
4:26 |
8:51 |
110 103-115 |
974 |
150 146-152 |
3.50 |
30:46 |
4:27 |
8:54 |
113 102-119 |
1006 |
150 148-154 |
4.00 |
44:24 |
13:38 +7:51
|
27:16 |
106 81-118 |
2890 |
152 120-198 |
4.50 |
49:15 |
4:51 |
9:42 |
117 97-133 |
1134 |
159 120-170 |
5.00 |
55:09 |
5:54 |
11:48 |
113 82-131 |
1334 |
153 96-180 |
5.50 |
1:00:30 |
5:21 |
10:43 |
117 91-132 |
1253 |
158 142-172 |
6.00 |
1:05:06 |
4:36 |
9:12 |
128 99-138 |
1177 |
158 120-166 |
6.50 |
1:10:55 |
5:50 |
11:39 |
121 102-135 |
1410 |
150 120-168 |
7.00 |
1:14:07 |
3:11 |
6:23 |
129 125-133 |
823 |
173 158-178 |
7.50 |
1:19:57 |
5:51 |
11:41 |
114 84-130 |
1332 |
166 120-176 |
8.00 |
1:24:13 |
4:16 |
8:31 |
106 103-110 |
903 |
157 154-158 |
8.50 |
1:28:52 |
4:39 |
9:17 |
106 101-110 |
984 |
157 154-160 |
9.00 |
1:33:47 |
4:56 |
9:51 |
106 101-112 |
1045 |
153 148-160 |
9.50 |
1:41:03 |
7:15 |
14:31 |
105 73-120 |
1524 |
155 120-160 |
10.00 |
1:45:41 |
4:38 |
9:16 |
105 100-110 |
973 |
151 148-154 |
10.50 |
1:50:39 |
4:59 |
9:57 |
100 92-104 |
996 |
148 144-150 |
11.00 |
1:55:45 |
5:06 |
10:12 |
101 98-104 |
1031 |
147 144-150 |
11.38 |
2:00:49 |
5:04 |
13:13 |
105 99-109 |
1388 |
146 140-154 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
40.8 |
161 |
5.6 |
44:37 |
9:24 |
Walk |
52.1 |
147 |
5.8 |
1:07:01 |
11:33 |
Still |
1.0 |
- |
- |
1:20 |
- |
Pause |
6.1 |
- |
- |
7:51 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:23 |
5:34 |
63.76% |
More |
800m |
3:09 |
6:20 |
66.89% |
More |
1km |
4:01 |
6:27 |
68.40% |
More |
Mile |
7:02 |
7:02 |
66.16% |
More |
5k |
27:06 |
8:44 |
58.55% |
More |
5 miles |
49:21 |
9:52 |
52.56% |
More |
10k |
1:02:32 |
10:04 |
51.89% |
More |
10 miles |
1:45:39 |
10:34 |
50.87% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:53 |
8:53 |
52.43 |
5km |
29:04 |
9:21 |
54.61 |
5M |
47:48 |
9:34 |
54.27 |
10km |
1:00:00 |
9:39 |
54.08 |
10M |
1:38:41 |
9:52 |
54.46 |
Half |
2:10:53 |
9:59 |
53.97 |
20M |
3:23:42 |
10:11 |
54.95 |
Mara |
4:30:09 |
10:19 |
55.25 |
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