Tue 12th Jan 2021 at 6:00pm by Lesley C
Run > Hill Work
icy
cold
-
Time
38:25
-
Miles
4.16
-
Min/mi
9:14
-
Pacing
90%
-
WAVA
52.10
-
Stride(cm)
94
-
Cals
347
-
Cadence
185
-
BPM
154
-
%MHR
90
-
B/mi
1420
-
Asc(m)
137
-
Hillscore
4
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:01(10:01/m) 151/175bpm 93cal
2) 0.17m - 1:33(9:18/m) 144/150bpm 13cal
3) 0.05m - 30(9:48/m) 147/156bpm 4cal
4) 0.06m - 30(8:44/m) 160/163bpm 4cal
5) 0.06m - 30(8:54/m) 157/165bpm 4cal
6) 0.05m - 30(9:31/m) 152/154bpm 4cal
7) 0.05m - 30(9:07/m) 160/162bpm 4cal
8) 0.06m - 30(9:01/m) 163/164bpm 5cal
9) 0.05m - 30(9:41/m) 157/165bpm 4cal
10) 0.06m - 30(9:04/m) 165/169bpm 5cal
11) 0.05m - 30(9:33/m) 160/166bpm 4cal
12) 0.05m - 30(9:36/m) 165/167bpm 5cal
13) 0.05m - 30(9:12/m) 164/167bpm 5cal
14) 0.05m - 30(9:06/m) 167/168bpm 5cal
15) 0.05m - 30(9:09/m) 158/166bpm 4cal
16) 0.05m - 30(10:19/m) 162/165bpm 4cal
17) 0.05m - 30(9:23/m) 163/166bpm 4cal
18) 0.05m - 30(10:00/m) 167/171bpm 5cal
19) 0.05m - 30(9:06/m) 165/167bpm 4cal
20) 0.05m - 30(10:09/m) 169/172bpm 5cal
21) 0.06m - 30(8:26/m) 167/169bpm 5cal
22) 0.05m - 30(10:06/m) 166/170bpm 5cal
23) 1m - 8:42(8:42/m) 148/163bpm 76cal
24) 0.92m - 8:09(8:49/m) 155/162bpm 76cal
10:01 1:33 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 8:42 8:09
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.13 |
1:19 |
1:19 |
10:28 |
129 107-143 |
1351 |
182 174-240 |
4/0 |
| 0.25 |
2:32 |
1:13 |
9:45 |
149 143-153 |
1454 |
184 182-188 |
5/0 |
| 0.38 |
3:50 |
1:18 |
10:22 |
163 153-171 |
1691 |
183 178-186 |
10/0 |
| 0.50 |
5:06 |
1:16 |
10:08 |
161 158-163 |
1632 |
183 180-186 |
6/0 |
| 0.63 |
6:28 |
1:23 +7
|
11:00 |
165 146-175 |
1816 |
180 176-184 |
0/9 |
| 0.75 |
7:39 |
1:11 |
9:30 |
138 134-142 |
1311 |
180 174-182 |
1/5 |
| 0.88 |
8:54 |
1:15 |
10:01 |
148 143-154 |
1482 |
182 180-184 |
3/0 |
| 1.00 |
10:15 |
1:21 +7
|
10:47 |
156 152-162 |
1681 |
180 162-186 |
6/3 |
| 1.13 |
11:24 |
1:09 |
9:10 |
144 140-150 |
1321 |
183 182-186 |
0/4 |
| 1.25 |
12:34 |
1:10 |
9:23 |
152 143-163 |
1426 |
186 178-192 |
8/4 |
| 1.38 |
13:43 |
1:09 |
9:09 |
156 150-165 |
1426 |
187 174-198 |
8/8 |
| 1.50 |
14:54 |
1:11 |
9:26 |
160 155-164 |
1510 |
185 176-196 |
7/8 |
| 1.63 |
16:03 |
1:09 |
9:12 |
161 154-169 |
1482 |
185 172-194 |
10/7 |
| 1.75 |
17:12 |
1:10 |
9:16 |
165 161-167 |
1530 |
184 170-196 |
8/7 |
| 1.88 |
18:22 |
1:10 |
9:20 |
162 152-168 |
1511 |
186 168-196 |
7/6 |
| 2.00 |
19:36 |
1:14 |
9:54 |
164 160-170 |
1622 |
181 174-196 |
6/8 |
| 2.13 |
20:48 |
1:11 |
9:29 |
166 164-171 |
1576 |
184 174-198 |
6/8 |
| 2.25 |
22:07 |
1:19 +11
|
10:34 |
166 160-170 |
1754 |
186 174-196 |
6/8 |
| 2.38 |
23:14 |
1:07 |
8:56 |
145 133-160 |
1295 |
181 178-184 |
0/19 |
| 2.50 |
24:22 |
1:08 |
9:07 |
138 133-144 |
1257 |
184 178-186 |
1/3 |
| 2.63 |
25:26 |
1:04 |
8:34 |
149 145-153 |
1275 |
185 182-190 |
3/3 |
| 2.75 |
26:34 |
1:07 |
9:00 |
150 148-154 |
1350 |
188 184-190 |
2/1 |
| 2.88 |
27:38 |
1:04 |
8:31 |
151 148-154 |
1285 |
188 184-190 |
1/1 |
| 3.00 |
28:41 |
1:03 |
8:28 |
152 151-153 |
1287 |
187 180-190 |
0/2 |
| 3.13 |
29:57 |
1:15 +10
|
10:04 |
148 143-152 |
1489 |
186 182-188 |
0/5 |
| 3.25 |
31:00 |
1:03 |
8:23 |
152 143-161 |
1274 |
191 188-194 |
3/1 |
| 3.38 |
32:03 |
1:04 |
8:30 |
160 159-162 |
1360 |
190 186-192 |
1/1 |
| 3.50 |
33:07 |
1:04 |
8:32 |
156 154-159 |
1331 |
188 184-192 |
0/2 |
| 3.63 |
34:20 |
1:12 +5
|
9:38 |
150 148-152 |
1444 |
185 180-190 |
3/1 |
| 3.75 |
35:26 |
1:06 |
8:49 |
153 152-154 |
1350 |
186 176-192 |
0/2 |
| 3.88 |
36:31 |
1:05 |
8:39 |
154 151-155 |
1332 |
189 186-190 |
2/3 |
| 4.00 |
37:35 |
1:04 |
8:33 |
152 150-155 |
1299 |
186 182-190 |
4/0 |
| 4.13 |
38:47 |
1:12 |
9:36 |
158 155-159 |
1516 |
185 184-188 |
3/1 |
| 4.16 |
39:05 |
18 |
9:08 |
155 154-155 |
1416 |
187 186-188 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
98.4 |
184 |
4.2 |
38:28 |
9:23 |
| Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
| Still |
0.1 |
- |
- |
2 |
- |
| Pause |
1.5 |
- |
- |
35 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:04 |
8:20 |
40.39% |
More |
| 800m |
4:15 |
8:33 |
44.43% |
More |
| 1km |
5:20 |
8:35 |
46.29% |
More |
| Mile |
8:44 |
8:44 |
48.76% |
More |
| 5k |
28:21 |
9:07 |
52.47% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:29 |
8:29 |
50.18 |
| 5km |
28:12 |
9:05 |
52.74 |
| 5M |
46:41 |
9:20 |
51.84 |
| 10km |
58:47 |
9:28 |
51.48 |
| 10M |
1:37:20 |
9:44 |
51.10 |
| Half |
2:09:36 |
9:54 |
50.06 |
| 20M |
3:22:57 |
10:09 |
50.21 |
| Mara |
4:30:12 |
10:19 |
49.91 |
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