Sat 16th Jan 2021 at 1:00pm by Craig
Run > Hill Work
-
Time
59:35
-
Miles
7.93
-
Min/mi
7:31
-
Pacing
0%
-
WAVA
60.42
-
Stride(cm)
124
-
Cals
785
-
Cadence
173
-
BPM
147
-
%MHR
74.4
-
B/mi
1101
-
Asc(m)
131
-
Hillscore
3
-
Surface
Road
Notes & Comments
7 x Gorilla hill (should have been 8!)
Split Summary
===
1) 1m - 7:29(7:29/m) 141/159bpm 104cal
2) 1m - 7:11(7:11/m) 152/160bpm 110cal
3) 1m - 7:23(7:23/m) 146/158bpm 101cal
4) 0.53m - 4:02(7:39/m) 148/158bpm 56cal
5) 0.21m - 1:16(6:01/m) 127/133bpm 8cal
6) 0.27m - 2:16(8:25/m) 140/148bpm 26cal
7) 0.21m - 1:20(6:20/m) 142/154bpm 15cal
8) 0.27m - 2:12(8:14/m) 147/160bpm 28cal
9) 0.21m - 1:19(6:07/m) 142/150bpm 15cal
10) 0.26m - 2:15(8:46/m) 148/168bpm 28cal
11) 0.22m - 1:21(6:08/m) 143/164bpm 14cal
12) 0.27m - 3:02(11:13/m) 138/163bpm 31cal
13) 0.21m - 1:20(6:15/m) 127/150bpm 8cal
14) 0.26m - 2:17(8:43/m) 145/157bpm 26cal
15) 0.21m - 1:18(6:03/m) 144/153bpm 15cal
16) 0.26m - 2:20(8:53/m) 144/160bpm 26cal
17) 0.21m - 1:20(6:14/m) 153/177bpm 16cal
18) 1m - 7:31(7:31/m) 165/189bpm 118cal
19) 0.32m - 2:25(7:32/m) 168/176bpm 40cal
7:29 7:11 7:23 4:02 1:16 2:16 1:20 2:12 1:19 2:15 1:21 3:02 1:20 2:17 1:18 2:20 1:20 7:31 2:25
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
1:55 |
1:55 |
7:40 |
115 81-140 |
881 |
170 164-174 |
1/5 |
0.50 |
3:48 |
1:53 |
7:31 |
143 136-151 |
1074 |
172 168-176 |
9/3 |
0.75 |
5:42 |
1:54 |
7:36 |
151 147-159 |
1148 |
170 168-172 |
7/0 |
1.00 |
7:28 |
1:47 |
7:06 |
150 144-153 |
1065 |
170 168-174 |
2/1 |
1.25 |
9:15 |
1:47 |
7:09 |
154 143-160 |
1101 |
170 168-172 |
1/4 |
1.50 |
11:03 |
1:48 |
7:12 |
149 146-151 |
1072 |
171 170-174 |
1/2 |
1.75 |
12:51 |
1:48 |
7:12 |
152 146-158 |
1095 |
171 170-174 |
2/0 |
2.00 |
14:39 |
1:48 |
7:11 |
153 146-158 |
1100 |
170 168-172 |
0/3 |
2.25 |
16:24 |
1:44 |
6:58 |
141 135-149 |
981 |
171 166-176 |
1/14 |
2.50 |
18:22 |
1:58 |
7:53 |
153 146-158 |
1207 |
169 166-174 |
13/0 |
2.75 |
20:12 |
1:50 |
7:21 |
146 142-151 |
1073 |
169 166-172 |
3/9 |
3.00 |
22:03 |
1:50 |
7:21 |
144 136-152 |
1059 |
170 166-174 |
2/5 |
3.25 |
23:50 |
1:48 |
7:12 |
152 148-158 |
1093 |
172 166-174 |
1/4 |
3.50 |
25:47 |
1:57 |
7:48 |
147 143-150 |
1147 |
169 166-172 |
2/1 |
3.75 |
28:10 |
2:23 +46
|
9:31 |
129 124-146 |
1227 |
188 168-198 |
10/1 |
4.00 |
30:19 |
2:08 |
8:33 |
140 132-148 |
1198 |
163 152-166 |
0/10 |
4.25 |
32:00 |
1:42 |
6:46 |
143 131-155 |
968 |
183 148-194 |
10/0 |
4.50 |
33:59 |
1:59 |
7:55 |
145 134-160 |
1147 |
165 158-194 |
0/10 |
4.75 |
35:43 |
1:44 |
6:57 |
145 136-161 |
1008 |
188 150-200 |
10/0 |
5.00 |
37:42 |
2:00 |
7:58 |
144 128-168 |
1148 |
167 158-198 |
1/10 |
5.25 |
39:34 |
1:52 |
7:28 |
149 128-164 |
1112 |
178 106-198 |
8/0 |
5.50 |
42:08 |
2:34 |
10:14 |
126 108-158 |
1290 |
161 92-196 |
3/10 |
5.75 |
44:00 |
1:52 |
7:27 |
143 120-157 |
1065 |
182 152-198 |
6/1 |
6.00 |
45:55 |
1:55 |
7:42 |
139 132-157 |
1069 |
173 150-202 |
5/9 |
6.25 |
47:49 |
1:54 |
7:36 |
149 142-160 |
1131 |
177 152-196 |
4/1 |
6.50 |
49:43 |
1:54 |
7:35 |
137 131-149 |
1040 |
174 160-196 |
6/8 |
6.75 |
51:44 |
2:01 |
8:05 |
164 142-177 |
1325 |
177 160-194 |
2/2 |
7.00 |
1:00:19 |
8:35 +6:58
|
34:19 |
136 100-176 |
4666 |
173 164-178 |
1/8 |
7.25 |
1:02:16 |
1:58 |
7:51 |
177 172-181 |
1389 |
173 172-176 |
1/2 |
7.50 |
1:04:05 |
1:49 |
7:15 |
177 163-188 |
1284 |
172 168-176 |
3/1 |
7.75 |
1:05:58 |
1:53 |
7:32 |
171 165-178 |
1289 |
171 166-174 |
5/2 |
7.93 |
1:07:20 |
1:22 |
7:33 |
166 155-174 |
1254 |
171 166-174 |
4/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.7 |
173 |
7.9 |
58:51 |
8:26 |
Walk |
0.9 |
104 |
0 |
42 |
21:20 |
Still |
0.1 |
- |
- |
3 |
- |
Pause |
10.3 |
- |
- |
7:44 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:37 |
6:28 |
48.52% |
More |
800m |
3:30 |
7:03 |
51.51% |
More |
1km |
4:23 |
7:03 |
53.79% |
More |
Mile |
7:08 |
7:08 |
56.63% |
More |
5k |
22:43 |
7:19 |
60.46% |
More |
5 miles |
37:27 |
7:29 |
59.57% |
More |
10k |
47:26 |
7:38 |
58.66% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:18 |
6:18 |
64.12 |
5km |
21:33 |
6:56 |
63.73 |
5M |
36:07 |
7:13 |
61.77 |
10km |
45:43 |
7:21 |
60.88 |
10M |
1:16:38 |
7:40 |
59.95 |
Half |
1:42:45 |
7:51 |
58.66 |
20M |
2:42:38 |
8:08 |
58.73 |
Mara |
3:38:01 |
8:19 |
58.41 |
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