Thu 1st Dec 2022 at 5:42pm by JCB
Run > Hill Work
-
Time
34:09
-
Miles
3.45
-
Min/mi
9:54
-
Pacing
91%
-
WAVA
47.75
-
Stride(cm)
96
-
Cals
408
-
Cadence
170
-
BPM
143
-
%MHR
84.2
-
B/mi
1416
-
Asc(m)
122
-
Hillscore
7
-
Surface
Mixed
Notes & Comments
Personal plan: 30 minutes with ascent from water’s edge. (Beach) Legs feeling it, especially in the last rep of the hill.
Split Summary
===
1) 1km - 6:03(6:03/km) 130/137bpm [786b/km] 65cal 9.93/10.61kmph
2) 1km - 5:40(5:40/km) 137/145bpm [777b/km] 66cal 10.58/10.98kmph
3) 1km - 5:51(5:51/km) 142/154bpm [830b/km] 70cal 10.27/11.62kmph
4) 1km - 6:37(6:37/km) 152/168bpm [1005b/km] 83cal 9.07/10.48kmph
5) 1km - 6:29(6:29/km) 152/162bpm [985b/km] 81cal 9.26/10.31kmph
6) 0.56km - 3:30(6:14/km) 149/160bpm [929b/km] 43cal 9.62/10.28kmph
6:03 5:40 5:51 6:37 6:29 3:30
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:18 |
1:18 |
10:27 |
117 94-132 |
1222 |
169 160-174 |
1/2 |
0.25 |
2:32 |
1:13 |
9:48 |
132 129-135 |
1293 |
170 168-172 |
0/3 |
0.38 |
3:44 |
1:12 |
9:37 |
134 131-137 |
1290 |
172 170-174 |
2/2 |
0.50 |
4:54 |
1:10 |
9:20 |
130 128-132 |
1213 |
173 166-180 |
0/6 |
0.63 |
6:04 |
1:10 |
9:23 |
131 128-134 |
1229 |
176 174-180 |
3/1 |
0.75 |
7:12 |
1:08 |
9:00 |
135 132-137 |
1215 |
176 174-180 |
2/2 |
0.88 |
8:21 |
1:09 |
9:10 |
135 131-137 |
1238 |
177 176-180 |
3/2 |
1.00 |
9:31 |
1:10 |
9:20 |
138 137-139 |
1288 |
176 172-178 |
2/3 |
1.13 |
10:37 |
1:07 |
8:53 |
137 135-140 |
1218 |
173 166-176 |
2/6 |
1.25 |
11:47 |
1:10 |
9:17 |
141 135-145 |
1308 |
174 172-180 |
7/1 |
1.38 |
12:57 |
1:10 |
9:20 |
144 141-149 |
1345 |
173 170-176 |
1/4 |
1.50 |
14:00 |
1:04 |
8:29 |
139 135-143 |
1178 |
173 170-176 |
1/5 |
1.63 |
15:05 |
1:05 |
8:38 |
143 135-149 |
1235 |
172 166-174 |
6/4 |
1.75 |
16:18 |
1:13 |
9:41 |
140 136-147 |
1356 |
170 162-176 |
0/18 |
1.88 |
17:38 |
1:20 |
10:38 |
143 131-156 |
1522 |
166 162-172 |
17/0 |
2.00 |
18:55 |
1:17 |
10:16 |
159 153-166 |
1631 |
167 164-172 |
5/8 |
2.13 |
20:15 |
1:21 |
10:45 |
144 138-162 |
1547 |
165 160-172 |
4/14 |
2.25 |
21:34 |
1:19 |
10:31 |
151 140-158 |
1587 |
166 162-168 |
12/0 |
2.38 |
22:50 |
1:16 |
10:07 |
158 146-168 |
1599 |
167 160-172 |
2/11 |
2.50 |
24:19 |
1:29 |
11:52 |
143 138-149 |
1698 |
164 158-170 |
12/12 |
2.63 |
25:42 |
1:23 |
11:07 |
159 152-162 |
1767 |
166 160-168 |
10/0 |
2.75 |
26:57 |
1:15 |
10:00 |
152 144-161 |
1521 |
170 168-172 |
0/7 |
2.88 |
28:14 |
1:16 |
10:11 |
146 144-149 |
1486 |
171 170-174 |
6/2 |
3.00 |
29:35 |
1:21 |
10:51 |
153 150-154 |
1660 |
168 164-170 |
5/2 |
3.13 |
30:49 |
1:13 |
9:48 |
147 144-151 |
1440 |
170 168-172 |
0/7 |
3.25 |
32:06 |
1:17 |
10:18 |
144 142-147 |
1484 |
171 170-176 |
2/2 |
3.38 |
33:22 |
1:17 |
10:13 |
151 147-157 |
1542 |
171 168-174 |
6/1 |
3.46 |
34:09 |
47 |
9:34 |
159 157-160 |
1521 |
171 168-172 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
169 |
3.5 |
34:08 |
9:53 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
30 |
7:58 |
36.96% |
More |
200m |
1:02 |
8:16 |
38.32% |
More |
400m |
2:07 |
8:31 |
39.01% |
More |
800m |
4:26 |
8:55 |
43.76% |
More |
1km |
5:31 |
8:53 |
45.73% |
More |
Mile |
9:00 |
9:00 |
47.67% |
More |
5k |
30:33 |
9:50 |
47.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
54.80 |
5km |
30:09 |
9:42 |
48.45 |
5M |
53:06 |
10:37 |
44.80 |
10km |
1:08:45 |
11:04 |
43.21 |
10M |
2:01:05 |
12:07 |
40.56 |
Half |
2:46:57 |
12:45 |
38.62 |
20M |
4:36:09 |
13:48 |
37.00 |
Mara |
6:20:44 |
14:32 |
35.78 |
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