Wed 20th Jan 2021 at 3:00pm by MAD Superman

Run > Hill Work
  • Time
    1:17:10
  • Miles
    8.90
  • Min/mi
    8:40
  • Pacing
    64%
  • WAVA
    51.84
  • Stride(cm)
    112
  • Cals
    922
  • Cadence
    166
  • BPM
    160
  • %MHR
    93.8
  • B/mi
    1391
  • Surface
    Road

Notes & Comments

5x90sec 5x60sec 5x30sec at Forest Rec

Split Summary
===
1) 1m - 8:50(8:50/m) 137/152bpm 90cal 6.8/8.31mph
2) 0.6m - 4:54(8:13/m) 146/175bpm 53cal 7.31/8.04mph
3) 0.21m - 1:34(7:32/m) 150/155bpm 18cal 7.96/10mph
4) 0.33m - 3:07(9:23/m) 155/162bpm 37cal 6.4/7.39mph
5) 0.21m - 1:35(7:29/m) 162/168bpm 20cal 8.02/8.81mph
6) 0.33m - 3:10(9:35/m) 159/168bpm 38cal 6.26/7.93mph
7) 0.21m - 1:32(7:19/m) 171/177bpm 21cal 8.21/8.95mph
8) 0.33m - 3:18(10:07/m) 165/175bpm 42cal 5.93/8.06mph
9) 0.22m - 1:31(7:01/m) 170/181bpm 20cal 8.55/9.18mph
10) 0.33m - 3:15(10:00/m) 170/178bpm 44cal 6/7.85mph
11) 0.21m - 1:32(7:11/m) 171/175bpm 20cal 8.36/8.81mph
12) 0.59m - 5:06(8:38/m) 169/176bpm 68cal 6.95/8.2mph
13) 0.16m - 1:03(6:25/m) 171/176bpm 14cal 9.36/8.95mph
14) 0.22m - 2:10(9:45/m) 173/178bpm 29cal 6.15/8.97mph
15) 0.17m - 59(5:51/m) 174/179bpm 13cal 10.25/10.67mph
16) 0.22m - 2:18(10:20/m) 168/174bpm 29cal 5.81/10.12mph
17) 0.16m - 1:00(6:05/m) 174/177bpm 13cal 9.86/10.33mph
18) 0.22m - 2:16(10:12/m) 173/176bpm 30cal 5.88/10.04mph
19) 0.17m - 1:00(5:58/m) 176/179bpm 13cal 10.06/10.14mph
20) 0.22m - 2:12(9:51/m) 178/186bpm 30cal 6.09/10.14mph
21) 0.17m - 1:00(5:56/m) 175/178bpm 13cal 10.1/10.42mph
22) 0.67m - 6:26(9:37/m) 169/185bpm 81cal 6.24/10.29mph
23) 0.07m - 30(6:43/m) 167/170bpm 6cal 8.94/11.52mph
24) 0.11m - 1:11(10:34/m) 164/169bpm 13cal 5.68/10.94mph
25) 0.07m - 29(6:35/m) 171/173bpm 6cal 9.11/11.54mph
26) 0.11m - 1:14(10:52/m) 164/170bpm 14cal 5.52/10.6mph
27) 0.08m - 29(6:14/m) 167/171bpm 6cal 9.62/11.27mph
28) 0.11m - 1:19(11:40/m) 162/166bpm 13cal 5.14/10.65mph
29) 0.08m - 29(6:01/m) 169/172bpm 6cal 9.99/11.35mph
30) 0.12m - 1:16(10:54/m) 163/171bpm 14cal 5.51/10.96mph
31) 0.08m - 29(5:56/m) 174/177bpm 6cal 10.11/11.59mph
32) 1m - 9:01(9:01/m) 161/177bpm 90cal 6.65/10.94mph
33) 0.11m - 58(8:50/m) 169/173bpm 12cal 6.79/7.16mph
8:50 4:54 1:34 3:07 1:35 3:10 1:32 3:18 1:31 3:15 1:32 5:06 1:03 2:10 59 2:18 1:00 2:16 1:00 2:12 1:00 6:26 30 1:11 29 1:14 29 1:19 29 1:16 29 9:01 58

Pace

29% 31% 21% 10% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.25 2:28 2:28 +13 9:54 125 75-145 1237 173 116-180
0.50 6:04 3:35 +1:34 14:21 127 87-148 1823 175 170-182
0.75 8:24 2:20 9:22 142 132-152 1329 171 166-176
1.00 10:36 2:12 8:48 144 140-148 1267 168 164-176
1.25 12:43 2:07 8:27 144 141-150 1216 166 162-176
1.50 14:40 1:57 7:49 143 136-151 1118 165 162-170
1.75 17:17 2:36 +41 10:26 154 143-174 1606 171 162-182
2.00 19:37 2:20 9:20 154 150-159 1437 164 158-176
2.25 21:43 2:06 8:25 159 152-168 1339 168 160-178
2.50 23:58 2:15 9:02 158 150-167 1426 161 116-176
2.75 26:08 2:10 8:40 165 160-172 1430 165 160-174
3.00 28:24 2:15 9:01 169 162-177 1524 166 154-180
3.25 30:42 2:19 9:14 163 156-170 1505 165 160-178
3.50 32:51 2:08 8:34 173 166-180 1482 168 154-182
3.75 35:10 2:19 9:17 169 165-172 1567 162 158-166
4.00 37:09 2:00 7:58 170 166-175 1355 165 116-182
4.25 39:11 2:02 8:07 169 165-173 1372 162 156-168
4.50 41:56 2:45 +36 11:02 169 161-176 1864 163 160-168
4.75 43:54 1:58 7:52 171 167-176 1344 165 102-178
5.00 45:57 2:03 8:12 174 169-179 1427 165 160-180
5.25 48:07 2:09 8:37 169 164-178 1457 165 100-182
5.50 49:56 1:49 7:17 173 168-177 1260 171 160-178
5.75 52:22 2:26 9:43 173 168-177 1680 164 152-178
6.00 54:19 1:57 7:50 176 172-182 1378 170 160-178
6.25 56:12 1:53 7:31 177 170-186 1329 169 160-178
6.50 59:22 3:10 +42 12:40 174 157-184 2203 159 100-176
6.75 1:01:44 2:22 9:29 168 160-179 1593 165 160-170
7.00 1:04:06 2:22 +15 9:27 164 159-170 1549 168 160-188
7.25 1:06:29 2:24 9:36 166 160-173 1593 162 92-188
7.50 1:08:50 2:21 9:22 165 160-171 1546 169 152-184
7.75 1:10:57 2:07 8:27 167 160-176 1411 168 110-188
8.00 1:14:31 3:34 +1:13 14:16 157 132-177 2239 166 116-184
8.25 1:16:45 2:14 8:56 163 159-166 1456 164 160-170
8.50 1:19:01 2:16 9:03 159 155-162 1440 165 148-172
8.75 1:21:06 2:06 8:23 163 159-169 1367 167 164-176
8.90 1:22:24 1:18 8:48 169 166-173 1487 168 164-172

Heart

160/186max
  • Show Beats/Mile

Cadence

166 (188 max) Stride Length: 112cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.2 167 8.8 1:15:51 8:47
Walk 5.7 107 0.1 4:47 1:10:53
Still 0.0 - - 1 -
Pause 2.1 - - 1:45 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:08 43.40% More
800m 3:49 7:40 46.55% More
1km 4:47 7:42 48.48% More
Mile 7:59 7:59 49.87% More
5k 26:25 8:30 51.22% More
5 miles 43:26 8:41 50.57% More
10k 55:01 8:51 49.80% More

Predictions

Dist Time Per Mile WAVA
1M 7:07 7:07 55.94
5km 24:29 7:53 55.27
5M 41:09 8:14 53.38
10km 52:09 8:24 52.54
10M 1:27:37 8:46 51.62
Half 1:57:38 8:59 50.44
20M 3:06:36 9:20 50.39
Mara 4:10:30 9:34 50.05
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