Wed 10th Nov 2021 at 4:40pm by monkeysmiff
Run > Hill Work
- cold
-
Time
33:49
-
Miles
4.07
-
Min/mi
8:19
-
Pacing
84.3%
-
WAVA
66.50
-
Stride(cm)
107
-
Cals
334
-
Cadence
182
-
BPM
146
-
%MHR
85.3
-
B/mi
1212
-
Asc(m)
156
-
Hillscore
10
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:36(9:01/m) 138/157bpm [1243b/mi] 53cal 6.66/0mph
2) 0.62m - 5:31(8:53/m) 141/147bpm [1252b/mi] 53cal 6.76/0mph
3) 0.62m - 4:58(7:59/m) 144/153bpm [1150b/mi] 48cal 7.51/0mph
4) 0.62m - 4:41(7:32/m) 146/170bpm [1100b/mi] 46cal 7.96/0mph
5) 0.62m - 5:01(8:04/m) 149/172bpm [1202b/mi] 50cal 7.44/0mph
6) 0.62m - 5:11(8:20/m) 152/164bpm [1267b/mi] 53cal 7.2/0mph
7) 0.34m - 2:58(8:46/m) 158/163bpm [1384b/mi] 31cal 6.85/0mph
5:36 5:31 4:58 4:41 5:01 5:11 2:58
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:35 |
1:35 |
12:36 |
125 80-157 |
1576 |
174 152-240 |
1/7 |
0.25 |
2:48 |
1:13 |
9:46 |
142 139-147 |
1387 |
177 162-180 |
1/2 |
0.38 |
3:55 |
1:07 |
8:54 |
142 139-146 |
1265 |
178 176-180 |
2/3 |
0.50 |
4:58 |
1:03 |
8:26 |
141 138-143 |
1188 |
178 174-182 |
0/6 |
0.63 |
5:54 |
56 |
7:31 |
141 140-144 |
1061 |
179 176-182 |
0/8 |
0.75 |
6:59 |
1:04 |
8:35 |
141 138-144 |
1211 |
182 178-190 |
6/3 |
0.88 |
8:11 |
1:13 |
9:43 |
145 142-147 |
1408 |
180 176-182 |
8/0 |
1.00 |
9:21 |
1:09 |
9:15 |
137 126-144 |
1268 |
179 176-182 |
12/0 |
1.13 |
10:21 |
1:00 |
7:58 |
141 135-145 |
1122 |
180 176-186 |
1/6 |
1.25 |
11:28 |
1:07 |
8:58 |
139 137-140 |
1247 |
181 178-186 |
18/1 |
1.38 |
12:46 |
1:18 |
10:27 |
144 139-150 |
1504 |
179 176-184 |
28/17 |
1.50 |
13:47 |
1:01 |
8:06 |
147 142-150 |
1191 |
179 176-184 |
6/8 |
1.63 |
14:39 |
52 |
6:56 |
149 148-151 |
1033 |
179 174-182 |
0/17 |
1.75 |
15:36 |
57 |
7:38 |
144 129-153 |
1099 |
180 178-182 |
0/17 |
1.88 |
16:27 |
51 |
6:45 |
133 128-137 |
898 |
186 182-188 |
3/7 |
2.00 |
17:26 |
59 |
7:52 |
140 136-145 |
1101 |
186 182-190 |
1/5 |
2.13 |
18:25 |
59 |
7:52 |
147 144-150 |
1155 |
188 184-192 |
7/0 |
2.25 |
19:33 |
1:08 |
9:07 |
146 143-150 |
1330 |
183 120-190 |
4/1 |
2.38 |
20:27 |
54 |
7:09 |
147 146-150 |
1052 |
187 180-192 |
0/5 |
2.50 |
21:18 |
51 |
6:47 |
156 144-172 |
1059 |
183 180-186 |
0/19 |
2.63 |
22:16 |
59 |
7:48 |
151 134-172 |
1178 |
184 178-188 |
6/7 |
2.75 |
23:16 |
59 |
7:55 |
144 139-149 |
1141 |
182 178-186 |
3/2 |
2.88 |
24:15 |
1:00 |
7:59 |
151 148-153 |
1206 |
184 180-186 |
2/1 |
3.00 |
25:18 |
1:03 |
8:21 |
147 142-151 |
1228 |
183 178-186 |
3/1 |
3.13 |
26:21 |
1:02 |
8:20 |
147 143-149 |
1224 |
181 180-184 |
2/1 |
3.25 |
27:22 |
1:02 |
8:13 |
150 145-153 |
1231 |
185 180-192 |
3/1 |
3.38 |
28:21 |
59 |
7:52 |
156 148-164 |
1227 |
186 182-190 |
2/1 |
3.50 |
29:27 |
1:06 |
8:47 |
155 153-158 |
1361 |
183 178-188 |
3/1 |
3.63 |
30:30 |
1:03 |
8:24 |
151 145-157 |
1267 |
183 178-186 |
3/1 |
3.75 |
31:41 |
1:11 |
9:25 |
151 148-155 |
1423 |
181 120-186 |
3/1 |
3.88 |
32:48 |
1:08 |
9:01 |
157 154-161 |
1416 |
184 180-186 |
7/0 |
4.00 |
34:05 |
1:17 |
10:13 |
159 155-162 |
1625 |
186 178-190 |
9/0 |
4.06 |
34:34 |
29 |
7:33 |
159 155-163 |
1200 |
182 178-186 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.1 |
181 |
4.1 |
33:55 |
8:21 |
Walk |
1.0 |
120 |
0 |
20 |
50:41 |
Still |
0.9 |
- |
- |
19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
58.42% |
More |
800m |
3:37 |
7:16 |
60.90% |
More |
1km |
4:35 |
7:23 |
62.52% |
More |
Mile |
7:30 |
7:30 |
65.10% |
More |
5k |
25:19 |
8:09 |
67.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:38 |
6:38 |
73.53 |
5km |
24:43 |
7:57 |
68.95 |
5M |
42:56 |
8:35 |
64.84 |
10km |
55:15 |
8:53 |
63.10 |
10M |
1:35:56 |
9:36 |
59.93 |
Half |
2:11:14 |
10:01 |
57.25 |
20M |
3:34:23 |
10:43 |
55.21 |
Mara |
4:53:15 |
11:12 |
53.49 |
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