Mon 7th Sep 2020 at 6:00pm by Honley Lion
Run > Hill Work
- drizzle
-
Time
57:37
-
Miles
5.03
-
Min/mi
11:27
-
Pacing
10%
-
WAVA
45.74
-
Stride(cm)
78
-
Cals
537
-
Cadence
181
-
BPM
122
-
%MHR
62.4
-
B/mi
1395
-
Surface
Road
Notes & Comments
Plains Lane 3 x 5
Split Summary
===
1) 1m - 9:00(9:00/m) 119/125bpm 84cal 6.66/7.49mph
2) 1m - 11:59(11:59/m) 122/133bpm 111cal 5.01/7.51mph
3) 1m - 13:56(13:56/m) 123/139bpm 125cal 4.3/5.47mph
4) 1m - 12:45(12:45/m) 129/136bpm 123cal 4.71/6.7mph
5) 1m - 9:38(9:38/m) 129/132bpm 92cal 6.23/6.78mph
6) 0.03m - 18(10:36/m) 128/129bpm 2cal 5.66/6.51mph
9:00 11:59 13:56 12:45 9:38 18
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:39 |
2:39 |
10:36 |
109 68-125 |
1156 |
182 100-204 |
0.50 |
5:24 |
2:45 +28
|
11:02 |
122 120-123 |
1345 |
192 176-202 |
0.75 |
7:25 |
2:00 |
8:01 |
120 114-125 |
962 |
196 190-202 |
1.00 |
9:28 |
2:03 |
8:12 |
123 120-124 |
1010 |
196 194-200 |
1.25 |
11:36 |
2:08 |
8:33 |
124 122-125 |
1060 |
196 188-204 |
1.50 |
17:15 |
5:39 +2:46
|
22:35 |
111 68-127 |
2506 |
183 90-196 |
1.75 |
20:46 |
3:31 |
14:03 |
122 119-131 |
1714 |
180 122-196 |
2.00 |
24:10 |
3:24 |
13:37 |
122 111-127 |
1662 |
174 106-192 |
2.25 |
29:55 |
5:45 +2:17
|
22:59 |
116 85-127 |
2666 |
182 122-192 |
2.50 |
33:16 |
3:22 |
13:27 |
123 114-126 |
1655 |
185 176-192 |
2.75 |
36:54 |
3:38 |
14:32 |
123 116-139 |
1787 |
162 102-190 |
3.00 |
42:56 |
6:02 +2:30
|
24:08 |
122 95-134 |
2943 |
169 106-250 |
3.25 |
46:30 |
3:33 |
14:13 |
129 123-131 |
1834 |
173 122-192 |
3.50 |
50:22 |
3:52 |
15:28 |
130 123-134 |
2011 |
171 122-190 |
3.75 |
1:00:21 |
9:59 +7:04
|
39:57 |
123 87-135 |
4913 |
182 116-200 |
4.00 |
1:02:44 |
2:23 |
9:33 |
127 124-129 |
1212 |
188 184-196 |
4.25 |
1:05:11 |
2:27 |
9:48 |
130 129-132 |
1274 |
190 186-194 |
4.50 |
1:07:36 |
2:25 |
9:41 |
129 127-131 |
1250 |
189 180-192 |
4.75 |
1:10:07 |
2:31 |
10:03 |
129 128-130 |
1297 |
187 178-194 |
5.00 |
1:12:24 |
2:17 |
9:08 |
128 126-129 |
1170 |
191 184-196 |
5.03 |
1:12:42 |
18 |
10:34 |
129 128-129 |
1363 |
186 184-188 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.4 |
186 |
4.9 |
1:09:20 |
14:11 |
Walk |
4.2 |
114 |
0.1 |
3:04 |
22:03 |
Still |
0.4 |
- |
- |
18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:55 |
7:45 |
46.06% |
More |
800m |
3:59 |
8:02 |
53.14% |
More |
1km |
5:00 |
8:03 |
55.30% |
More |
Mile |
8:16 |
8:16 |
56.81% |
More |
5k |
44:21 |
14:17 |
36.09% |
More |
5 miles |
1:12:18 |
14:28 |
36.20% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:04 |
10:04 |
46.66 |
5km |
34:15 |
11:01 |
46.75 |
5M |
57:15 |
11:27 |
45.72 |
10km |
1:12:23 |
11:39 |
45.25 |
10M |
2:00:59 |
12:06 |
44.84 |
Half |
2:41:55 |
12:22 |
44.04 |
20M |
4:15:40 |
12:47 |
44.20 |
Mara |
5:42:12 |
13:04 |
44.03 |
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