Mon 16th Jan 2023 at 6:35pm by Honley Lion
Run > Hill Work
- cold
-
Time
52:12
-
Miles
4.92
-
Min/mi
10:37
-
Pacing
12%
-
WAVA
50.27
-
Stride(cm)
83
-
Cals
780
-
Cadence
182
-
BPM
174
-
%MHR
89.2
-
B/mi
1845
-
Asc(m)
501
-
Hillscore
39
-
Surface
Road
Notes & Comments
Hill Session - Star pub
Split Summary
===
1) 1m - 11:28(11:28/m) 159/199bpm [1824b/mi] 151cal 5.23/7.47mph
2) 1m - 10:15(10:15/m) 177/188bpm [1816b/mi] 153cal 5.85/8.08mph
3) 1m - 10:28(10:28/m) 179/195bpm [1875b/mi] 161cal 5.73/7.66mph
4) 1m - 10:44(10:44/m) 179/198bpm [1922b/mi] 166cal 5.59/7.51mph
5) 0.92m - 9:15(10:01/m) 184/205bpm [1843b/mi] 149cal 5.99/7.37mph
11:28 10:15 10:28 10:44 9:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:40 |
2:40 |
10:39 |
151 130-176 |
1608 |
187 176-196 |
30/26 |
0.50 |
15:40 |
13:01 +9:30
|
52:02 |
150 111-166 |
7806 |
179 154-202 |
20/9 |
0.75 |
18:17 |
2:37 |
10:29 |
169 152-199 |
1770 |
189 170-200 |
20/16 |
1.00 |
21:16 |
2:59 +19
|
11:55 |
176 163-191 |
2097 |
180 114-198 |
28/33 |
1.25 |
23:46 |
2:30 |
10:00 |
178 172-185 |
1781 |
181 116-194 |
39/30 |
1.50 |
26:16 |
2:30 |
9:59 |
176 168-181 |
1757 |
171 110-198 |
48/47 |
1.75 |
29:01 |
2:45 |
11:01 |
177 166-183 |
1949 |
171 110-196 |
40/44 |
2.00 |
31:56 |
2:55 +24
|
11:40 |
174 154-188 |
2031 |
190 184-196 |
32/37 |
2.25 |
36:32 |
4:36 +2:02
|
18:25 |
174 130-189 |
3205 |
189 122-200 |
36/35 |
2.50 |
39:20 |
2:48 |
11:11 |
177 161-187 |
1978 |
173 114-198 |
30/9 |
2.75 |
41:41 |
2:20 |
9:22 |
183 176-195 |
1714 |
192 178-198 |
29/44 |
3.00 |
44:30 |
2:50 |
11:20 |
179 163-187 |
2028 |
160 114-196 |
27/14 |
3.25 |
47:00 |
2:29 |
9:57 |
178 157-193 |
1770 |
186 110-198 |
25/32 |
3.50 |
49:36 |
2:37 +6
|
10:27 |
182 175-186 |
1901 |
186 130-194 |
31/29 |
3.75 |
55:09 |
5:33 +2:31
|
22:10 |
178 149-198 |
3946 |
178 110-200 |
30/29 |
4.00 |
57:50 |
2:41 |
10:44 |
182 173-187 |
1954 |
186 178-196 |
6/24 |
4.25 |
1:00:20 |
2:30 |
10:00 |
185 180-190 |
1849 |
186 138-194 |
28/28 |
4.50 |
1:03:21 |
3:01 +27
|
12:05 |
188 173-204 |
2270 |
190 176-198 |
38/36 |
4.75 |
1:05:49 |
2:28 |
9:54 |
181 174-184 |
1791 |
190 184-196 |
18/33 |
4.92 |
1:07:32 |
1:43 |
9:54 |
183 180-186 |
1812 |
190 184-194 |
9/31 |
Elevation
Biggest Climbs (m) |
Min/mi |
44 21.5% |
10:11
|
40 19.9% |
10:45
|
37 19.0% |
10:04
|
30 16.2% |
14:15
|
27 17.6% |
9:30
|
26 20.9% |
9:43
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.8 |
188 |
4.6 |
55:16 |
11:56 |
Walk |
17.8 |
119 |
0.3 |
12:01 |
40:52 |
Still |
0.4 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:18 |
9:15 |
39.07% |
More |
800m |
4:49 |
9:41 |
44.75% |
More |
1km |
6:12 |
9:58 |
45.32% |
More |
Mile |
10:14 |
10:14 |
46.68% |
More |
5k |
35:21 |
11:23 |
46.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:21 |
9:21 |
51.12 |
5km |
31:47 |
10:14 |
51.27 |
5M |
53:07 |
10:37 |
50.20 |
10km |
1:07:10 |
10:49 |
49.68 |
10M |
1:52:15 |
11:14 |
49.27 |
Half |
2:30:15 |
11:28 |
48.40 |
20M |
3:57:14 |
11:52 |
48.57 |
Mara |
5:17:31 |
12:07 |
48.39 |
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