Tue 8th Jun 2021 at 8:00am by martin K
Run > Hill Work
-
Time
46:23
-
Miles
4.04
-
Min/mi
11:29
-
Pacing
49%
-
WAVA
44.90
-
Cals
421
-
BPM
126
-
%MHR
72
-
B/mi
1447
-
Asc(m)
35
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
Totem pole x 3 reps
===
1) 0.35m - 3:50(11:02/m) 114/120bpm [1258b/mi] 32cal 5.44/7.66mph
2) 0.02m - 24(21:47/m) 106/115bpm [2310b/mi] 3cal 2.75/6.99mph
3) 0.07m - 48(10:56/m) 104/110bpm [1137b/mi] 5cal 5.49/7.71mph
4) 0.92m - 9:21(10:12/m) 118/134bpm [1204b/mi] 81cal 5.88/8.39mph
5) 0.03m - 1:09(33:46/m) 113/134bpm [3816b/mi] 9cal 1.78/4.78mph
6) 0.11m - 1:01(8:59/m) 107/116bpm [961b/mi] 6cal 6.68/7.17mph
7) 0.11m - 48(7:23/m) 137/152bpm [1012b/mi] 8cal 8.13/9.12mph
8) 0.02m - 30(24:57/m) 148/152bpm [3693b/mi] 6cal 2.4/7.33mph
9) 0.11m - 1:07(9:46/m) 128/138bpm [1250b/mi] 12cal 6.15/7.02mph
10) 0.11m - 44(6:52/m) 144/159bpm [989b/mi] 8cal 8.74/9.79mph
11) 0.03m - 43(27:28/m) 149/160bpm [4093b/mi] 9cal 2.19/7.23mph
12) 0.12m - 1:13(10:25/m) 127/132bpm [1323b/mi] 12cal 5.76/6.33mph
13) 0.11m - 44(6:55/m) 144/161bpm [995b/mi] 8cal 8.68/9.76mph
14) 0.04m - 1:02(28:06/m) 144/161bpm [4047b/mi] 12cal 2.14/7.43mph
15) 0.12m - 1:16(10:52/m) 125/126bpm [1358b/mi] 12cal 5.53/5.8mph
16) 0.11m - 42(6:35/m) 145/161bpm [956b/mi] 8cal 9.1/10.41mph
17) 0.05m - 59(20:30/m) 117/163bpm [2399b/mi] 6cal 2.93/8.77mph
18) 0.08m - 53(10:37/m) 113/120bpm [1199b/mi] 4cal 5.65/6.14mph
19) 0.16m - 1:55(12:12/m) 126/139bpm [1537b/mi] 16cal 4.92/6.14mph
20) 0.07m - 2:32(36:37/m) 115/139bpm [4211b/mi] 16cal 1.64/3.65mph
21) 0.39m - 4:14(10:49/m) 127/149bpm [1375b/mi] 37cal 5.54/6.4mph
22) 0.04m - 46(18:08/m) 135/149bpm [2448b/mi] 8cal 3.31/4.26mph
23) 0.35m - 3:32(10:00/m) 136/144bpm [1359b/mi] 38cal 6/7.77mph
24) 0.04m - 1:06(27:24/m) 126/144bpm [3452b/mi] 9cal 2.19/7.26mph
25) 0.49m - 5:03(10:13/m) 139/145bpm [1420b/mi] 56cal 5.87/7.85mph
26) 0m - 1(6:40/m) 143/143bpm [953b/mi] 9.01/5.23mph
3:50 24 48 9:21 1:09 1:01 48 30 1:07 44 43 1:13 44 1:02 1:16 42 59 53 1:55 2:32 4:14 46 3:32 1:06 5:03 1
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
| 0.13 |
1:22 |
1:22 |
10:53 |
111 105-116 |
1208 |
2/0 |
| 0.25 |
2:39 |
1:18 |
10:21 |
116 115-117 |
1201 |
0/1 |
| 0.38 |
4:25 |
1:46 +6
|
14:07 |
113 95-120 |
1595 |
0/2 |
| 0.50 |
6:18 |
1:53 +35
|
15:01 |
108 101-119 |
1621 |
3/0 |
| 0.63 |
7:34 |
1:16 |
10:11 |
123 119-124 |
1252 |
1/0 |
| 0.75 |
8:44 |
1:10 |
9:19 |
119 112-124 |
1108 |
0/5 |
| 0.88 |
9:52 |
1:08 |
9:07 |
119 112-123 |
1084 |
1/3 |
| 1.00 |
11:20 |
1:28 +12
|
11:41 |
118 111-122 |
1380 |
0/5 |
| 1.13 |
12:45 |
1:25 |
11:24 |
118 107-124 |
1345 |
0/6 |
| 1.25 |
15:02 |
2:17 +59
|
18:13 |
109 91-121 |
1986 |
8/0 |
| 1.38 |
16:57 |
1:55 |
15:17 |
123 104-134 |
1880 |
1/2 |
| 1.50 |
18:24 |
1:28 |
11:43 |
105 95-116 |
1230 |
0/2 |
| 1.63 |
19:39 |
1:15 |
9:59 |
140 116-152 |
1398 |
1/1 |
| 1.75 |
20:52 |
1:13 |
9:42 |
129 123-140 |
1252 |
3/0 |
| 1.88 |
22:16 |
1:23 |
11:07 |
146 127-160 |
1624 |
0/1 |
| 2.00 |
23:33 |
1:18 |
10:23 |
127 124-132 |
1319 |
0/1 |
| 2.13 |
24:59 |
1:26 |
11:26 |
146 125-161 |
1670 |
2/0 |
| 2.25 |
26:30 |
1:31 |
12:08 |
125 122-129 |
1516 |
6/1 |
| 2.38 |
29:10 |
2:39 +1:37
|
21:16 |
144 108-163 |
3061 |
0/3 |
| 2.50 |
32:31 |
3:22 +1:41
|
26:54 |
109 101-120 |
2932 |
0/4 |
| 2.63 |
34:00 |
1:28 |
11:45 |
125 107-137 |
1469 |
4/0 |
| 2.75 |
37:08 |
3:08 |
25:07 |
120 102-139 |
3013 |
5/0 |
| 2.88 |
38:31 |
1:23 |
11:02 |
121 115-123 |
1335 |
0/0 |
| 3.00 |
39:52 |
1:21 |
10:48 |
125 120-135 |
1349 |
0/4 |
| 3.13 |
41:26 |
1:34 |
12:33 |
143 136-149 |
1796 |
5/0 |
| 3.25 |
42:51 |
1:26 |
11:26 |
126 119-135 |
1440 |
2/0 |
| 3.38 |
44:08 |
1:16 |
10:09 |
137 131-142 |
1391 |
3/0 |
| 3.50 |
45:21 |
1:13 |
9:47 |
143 142-144 |
1399 |
2/1 |
| 3.63 |
47:16 |
1:55 |
15:17 |
127 111-144 |
1941 |
0/2 |
| 3.75 |
48:31 |
1:15 |
10:03 |
138 134-141 |
1387 |
0/1 |
| 3.88 |
49:50 |
1:19 |
10:34 |
144 142-145 |
1523 |
2/1 |
| 4.00 |
51:06 |
1:16 |
10:09 |
143 142-144 |
1450 |
4/0 |
| 4.04 |
51:34 |
28 |
11:24 |
143 143-144 |
1631 |
0/0 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:15 |
9:02 |
39.27% |
More |
| 800m |
4:56 |
9:56 |
42.59% |
More |
| 1km |
6:01 |
9:41 |
45.57% |
More |
| Mile |
10:39 |
10:39 |
43.77% |
More |
| 5k |
40:40 |
13:05 |
39.03% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:34 |
10:34 |
44.08 |
| 5km |
35:07 |
11:18 |
45.20 |
| 5M |
58:09 |
11:38 |
44.61 |
| 10km |
1:13:12 |
11:47 |
44.33 |
| 10M |
2:01:14 |
12:07 |
44.33 |
| Half |
2:41:24 |
12:19 |
43.77 |
| 20M |
4:12:45 |
12:38 |
44.29 |
| Mara |
5:36:31 |
12:51 |
44.35 |
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