Mon 28th Nov 2022 at 6:03pm by jdc
Run > Pyramids
-
Time
47:15
-
Miles
5.01
-
Min/mi
9:26
-
Pacing
21%
-
WAVA
64.19
-
Stride(cm)
95
-
Cals
412
-
Cadence
179
-
BPM
139
-
%MHR
81.2
-
B/mi
1309
-
Asc(m)
199
-
Hillscore
6
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:35(9:35/m) 131/144bpm [1256b/mi] 83cal 6.26/6.76mph
2) 1m - 8:44(8:44/m) 135/155bpm [1179b/mi] 77cal 6.87/7.76mph
3) 1m - 9:24(9:24/m) 153/181bpm [1438b/mi] 98cal 6.38/7.6mph
4) 1m - 9:29(9:29/m) 143/161bpm [1357b/mi] 87cal 6.32/7.91mph
5) 1m - 9:55(9:55/m) 135/146bpm [1340b/mi] 67cal 6.05/6.99mph
6) 0.01m - 7(8:50/m) 133/134bpm [1175b/mi] 6.79/6.93mph
Monday night Northbrook Training. Pyramid hill reps on A45. 1, 2, 3, 4, 5, 4, 3, 2, 1, mins with 30 sec static recovery. tough session but worthwhile.
9:35 8:44 9:24 9:29 9:55 7
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:24 |
2:24 |
9:34 |
118 74-139 |
1129 |
178 118-186 |
18/24 |
0.50 |
4:55 |
2:31 |
10:05 |
135 132-138 |
1362 |
173 168-178 |
22/16 |
0.75 |
7:22 |
2:27 |
9:46 |
135 123-143 |
1319 |
173 168-176 |
12/17 |
1.00 |
9:35 |
2:13 |
8:53 |
130 122-144 |
1155 |
176 174-178 |
10/27 |
1.25 |
16:26 |
6:51 +4:41
|
27:26 |
114 65-138 |
3127 |
176 118-188 |
17/7 |
1.50 |
19:08 |
2:42 +30
|
10:46 |
139 129-146 |
1498 |
183 118-190 |
11/11 |
1.75 |
21:26 |
2:18 |
9:13 |
145 133-153 |
1335 |
186 182-190 |
16/15 |
2.00 |
24:01 |
2:35 +32
|
10:20 |
134 111-154 |
1386 |
187 118-190 |
8/9 |
2.25 |
27:17 |
3:16 +44
|
13:05 |
157 115-180 |
2054 |
179 122-194 |
13/10 |
2.50 |
29:25 |
2:07 |
8:29 |
155 134-175 |
1315 |
183 172-190 |
7/9 |
2.75 |
32:26 |
3:01 +31
|
12:06 |
152 148-160 |
1838 |
176 118-184 |
7/9 |
3.00 |
34:40 |
2:15 |
8:58 |
145 137-155 |
1301 |
184 178-190 |
15/9 |
3.25 |
37:32 |
2:52 +30
|
11:27 |
145 137-152 |
1660 |
182 176-186 |
16/17 |
3.50 |
40:33 |
3:01 +30
|
12:03 |
144 136-149 |
1736 |
180 172-190 |
15/20 |
3.75 |
43:13 |
2:40 +30
|
10:40 |
144 132-161 |
1535 |
182 118-188 |
13/6 |
4.00 |
49:07 |
5:54 +3:27
|
23:38 |
141 98-157 |
3332 |
177 118-192 |
11/12 |
4.25 |
51:49 |
2:41 |
10:45 |
138 128-145 |
1483 |
175 172-178 |
3/8 |
4.50 |
54:13 |
2:24 |
9:38 |
134 128-141 |
1290 |
179 172-182 |
29/15 |
4.75 |
56:44 |
2:31 |
10:06 |
133 130-135 |
1343 |
179 176-182 |
23/13 |
5.00 |
59:16 |
2:32 +13
|
10:08 |
134 128-138 |
1358 |
180 118-186 |
19/20 |
5.01 |
59:24 |
8 |
9:10 |
133 133-133 |
1218 |
188 188-188 |
2/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
20 8.6% |
10:28
|
13 7.2% |
9:54
|
11 10.0% |
12:54
|
10 6.9% |
10:41
|
10 5.3% |
15:15
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:11 |
52.28% |
More |
800m |
4:26 |
8:55 |
54.78% |
More |
1km |
5:42 |
9:11 |
55.26% |
More |
Mile |
9:22 |
9:22 |
56.49% |
More |
5k |
35:42 |
11:29 |
51.81% |
More |
5 miles |
59:13 |
11:51 |
51.13% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:34 |
8:34 |
61.79 |
5km |
28:28 |
9:10 |
64.97 |
5M |
47:09 |
9:26 |
64.21 |
10km |
59:22 |
9:33 |
63.95 |
10M |
1:38:18 |
9:50 |
63.86 |
Half |
2:10:53 |
9:59 |
62.76 |
20M |
3:24:58 |
10:15 |
63.35 |
Mara |
4:32:53 |
10:25 |
63.22 |
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