Wed 6th Jan 2021 at 6:00pm by BecsX
Run > Hill Work
-
Time
22:47
-
Miles
3.06
-
Min/mi
7:27
-
Pacing
79%
-
WAVA
64.98
-
Stride(cm)
122
-
Cals
286
-
Cadence
177
-
Asc(m)
75
-
Hillscore
8
-
Surface
Road
Notes & Comments
Priestly Road long - 4 reps
Split Summary
===
1) 0.74m - 5:48(7:50/m) 72cal 7.67/8.54mph
2) 0.74m - 5:45(7:45/m) 70cal 7.74/8.85mph
3) 0.73m - 5:40(7:44/m) 71cal 7.77/8.7mph
4) 0.74m - 5:35(7:30/m) 73cal 8.01/9.08mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
59 |
59 |
7:54 |
175 120-188 |
5/0 |
0.25 |
2:03 |
1:04 |
8:30 |
176 176-178 |
5/0 |
0.38 |
3:03 |
1:00 |
8:00 |
176 174-180 |
7/0 |
0.50 |
3:58 |
55 |
7:21 |
179 178-184 |
0/7 |
0.63 |
4:55 |
57 |
7:36 |
178 176-180 |
0/5 |
0.75 |
5:51 |
56 |
7:24 |
177 174-180 |
0/5 |
0.88 |
6:46 |
55 |
7:23 |
176 174-178 |
5/0 |
1.00 |
7:50 |
1:05 |
8:36 |
175 174-176 |
5/0 |
1.13 |
8:53 |
1:03 |
8:21 |
175 170-180 |
7/0 |
1.25 |
10:17 |
1:24 +31
|
11:14 |
173 120-182 |
0/7 |
1.38 |
11:15 |
58 |
7:43 |
180 178-182 |
0/5 |
1.50 |
12:39 |
1:24 +29
|
11:09 |
174 120-188 |
0/5 |
1.63 |
13:38 |
59 |
7:50 |
179 176-186 |
5/0 |
1.75 |
14:41 |
1:03 |
8:24 |
176 176-178 |
5/0 |
1.88 |
15:41 |
1:00 |
8:00 |
177 176-178 |
7/1 |
2.00 |
16:34 |
54 |
7:08 |
182 180-186 |
0/7 |
2.13 |
17:29 |
55 |
7:21 |
182 180-186 |
0/5 |
2.25 |
18:57 |
1:27 +35
|
11:37 |
172 120-188 |
1/4 |
2.38 |
19:57 |
1:00 |
8:03 |
180 176-188 |
5/0 |
2.50 |
21:00 |
1:03 |
8:21 |
177 176-180 |
5/0 |
2.63 |
21:57 |
58 |
7:41 |
178 176-184 |
6/2 |
2.75 |
22:51 |
53 |
7:07 |
184 180-186 |
0/7 |
2.88 |
23:45 |
55 |
7:18 |
185 182-186 |
0/5 |
2.96 |
24:22 |
37 |
7:08 |
186 184-188 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.9 |
179 |
2.9 |
22:37 |
7:46 |
Walk |
6.0 |
120 |
0 |
1:28 |
1:42:14 |
Pause |
1.1 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:47 |
7:09 |
48.70% |
More |
800m |
3:38 |
7:19 |
52.94% |
More |
1km |
4:39 |
7:30 |
53.94% |
More |
Mile |
7:51 |
7:51 |
54.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
61.86 |
5km |
23:09 |
7:27 |
65.04 |
5M |
38:20 |
7:40 |
64.01 |
10km |
48:16 |
7:46 |
63.61 |
10M |
1:19:56 |
8:00 |
63.11 |
Half |
1:46:26 |
8:07 |
61.80 |
20M |
2:46:40 |
8:20 |
61.94 |
Mara |
3:41:54 |
8:28 |
61.51 |
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