Thu 12th Jan 2023 at 5:33pm by RooA
Run > Hill Work
-
Time
54:16
-
Miles
4.92
-
Min/mi
11:02
-
Pacing
27%
-
WAVA
44.68
-
Stride(cm)
85
-
Cals
597
-
Cadence
171
-
Asc(m)
111
-
Hillscore
6
-
Surface
Road
Notes & Comments
1 comments
6*45s up/90s down, 90s rest, 6*45s up/90s down
Paces
7.34, 7.23, 7.28, 7.19, 7.28, 7.21
7.11, 7.26, 7.33, 7.30, 7.34, 6.00
Split Summary
===
1) 1m - 11:37(11:36/m) 124cal 5.17/5.91mph
2) 0.6m - 6:10(10:18/m) 78cal 5.82/6.47mph
3) 0.1m - 46(7:34/m) 9cal 7.93/7.6mph
4) 0.11m - 1:30(14:04/m) 14cal 4.27/7.62mph
5) 0.1m - 46(7:23/m) 10cal 8.13/7.56mph
6) 0.11m - 1:30(13:20/m) 15cal 4.5/8.01mph
7) 0.1m - 46(7:28/m) 10cal 8.03/7.81mph
8) 0.11m - 1:30(13:15/m) 16cal 4.53/7.85mph
9) 0.1m - 45(7:19/m) 12cal 8.19/8.6mph
10) 0.11m - 1:30(13:09/m) 16cal 4.56/8.29mph
11) 0.1m - 46(7:28/m) 10cal 8.04/7.7mph
12) 0.11m - 1:30(13:06/m) 17cal 4.58/7.66mph
13) 0.1m - 46(7:21/m) 10cal 8.16/7.87mph
14) 0.11m - 3:00(26:08/m) 16cal 2.3/7.87mph
15) 0.11m - 46(7:11/m) 11cal 8.35/8.27mph
16) 0.11m - 1:29(13:18/m) 16cal 4.51/8.27mph
17) 0.1m - 46(7:26/m) 12cal 8.06/8.47mph
18) 0.12m - 1:30(12:40/m) 18cal 4.74/8.1mph
19) 0.1m - 46(7:33/m) 9cal 7.94/7.68mph
20) 0.11m - 1:30(13:07/m) 16cal 4.57/7.6mph
21) 0.1m - 46(7:30/m) 11cal 8/7.72mph
22) 0.11m - 1:30(13:51/m) 16cal 4.33/7.68mph
23) 0.1m - 46(7:34/m) 10cal 7.94/7.56mph
24) 0.11m - 1:30(13:54/m) 16cal 4.32/7.58mph
25) 0.13m - 46(6:00/m) 12cal 10.01/10.08mph
26) 0.13m - 1:24(10:49/m) 17cal 5.55/9.16mph
27) 0.7m - 7:57(11:27/m) 76cal 5.24/6.14mph
11:37 6:10 46 1:30 46 1:30 46 1:30 45 1:30 46 1:30 46 3:00 46 1:29 46 1:30 46 1:30 46 1:30 46 1:30 46 1:24 7:57
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:52 |
2:52 |
11:30 |
165 118-174 |
7/2 |
0.50 |
6:14 |
3:21 |
13:24 |
169 164-174 |
8/2 |
0.75 |
8:54 |
2:41 |
10:42 |
168 166-170 |
9/0 |
1.00 |
11:36 |
2:42 |
10:49 |
169 166-174 |
16/0 |
1.25 |
14:20 |
2:43 |
10:54 |
168 166-172 |
7/4 |
1.50 |
16:46 |
2:26 |
9:44 |
168 166-172 |
5/14 |
1.75 |
23:01 |
6:16 +4:13
|
25:02 |
178 166-214 |
9/8 |
2.00 |
25:43 |
2:42 |
10:48 |
172 84-190 |
11/8 |
2.25 |
28:53 |
3:10 |
12:38 |
173 120-188 |
8/8 |
2.50 |
31:21 |
2:28 |
9:54 |
180 162-190 |
8/8 |
2.75 |
33:51 |
2:29 |
9:57 |
181 172-188 |
10/8 |
3.00 |
37:52 |
4:01 |
16:05 |
173 104-214 |
8/9 |
3.25 |
40:22 |
2:30 |
10:01 |
164 120-196 |
8/10 |
3.50 |
42:55 |
2:32 |
10:10 |
177 168-188 |
8/10 |
3.75 |
45:38 |
2:44 |
10:55 |
174 112-188 |
8/8 |
4.00 |
48:32 |
2:54 |
11:34 |
169 116-192 |
9/8 |
4.25 |
53:46 |
5:14 +2:51
|
20:57 |
174 120-196 |
9/9 |
4.50 |
56:21 |
2:35 |
10:19 |
168 166-170 |
0/16 |
4.75 |
59:25 |
3:04 |
12:14 |
161 120-176 |
0/11 |
4.92 |
1:01:22 |
1:57 |
11:46 |
163 120-176 |
2/3 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
43.12% |
More |
800m |
4:53 |
9:49 |
39.77% |
More |
1km |
5:57 |
9:34 |
42.59% |
More |
Mile |
10:02 |
10:02 |
43.19% |
More |
5k |
36:58 |
11:54 |
40.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:42 |
9:42 |
44.66 |
5km |
33:01 |
10:38 |
45.84 |
5M |
55:13 |
11:03 |
44.69 |
10km |
1:09:50 |
11:14 |
44.22 |
10M |
1:56:48 |
11:41 |
43.44 |
Half |
2:36:23 |
11:56 |
42.31 |
20M |
4:07:04 |
12:21 |
42.02 |
Mara |
5:30:48 |
12:38 |
41.49 |
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