Mon 22nd May 2017 at 4:00pm by pling
Run > Hill Work
-
Time
1:00:16
-
Miles
5.27
-
Min/mi
11:26
-
Pacing
91%
-
WAVA
43.78
-
Stride(cm)
77
-
Cals
571
-
Cadence
182
-
BPM
158
-
%MHR
79.8
-
B/mi
1807
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:30(10:30/m) 150/158bpm 93cal 5.71/6.47mph
2) 1m - 10:57(10:57/m) 154/158bpm 103cal 5.48/5.91mph
3) 1m - 11:44(11:44/m) 156/160bpm 110cal 5.11/6.01mph
4) 1m - 11:51(11:51/m) 158/164bpm 113cal 5.06/6.01mph
5) 1m - 11:47(11:47/m) 166/183bpm 116cal 5.09/6.41mph
6) 0.27m - 3:26(12:53/m) 174/180bpm 36cal 4.66/5.18mph
10:30 10:57 11:44 11:51 11:47 3:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.25 |
2:42 |
2:42 |
10:50 |
142 104-155 |
1538 |
184 120-192 |
0.50 |
5:10 |
2:27 |
9:48 |
153 150-156 |
1500 |
189 182-194 |
0.75 |
7:48 |
2:39 |
10:36 |
153 149-156 |
1621 |
188 182-192 |
1.00 |
10:30 |
2:42 |
10:46 |
154 151-158 |
1659 |
186 174-190 |
1.25 |
13:13 |
2:43 |
10:52 |
155 152-157 |
1685 |
186 180-192 |
1.50 |
15:52 |
2:39 |
10:35 |
153 149-157 |
1618 |
186 182-192 |
1.75 |
18:42 |
2:50 |
11:19 |
154 152-158 |
1744 |
186 178-190 |
2.00 |
21:28 |
2:46 |
11:04 |
154 151-157 |
1703 |
186 166-188 |
2.25 |
24:05 |
2:38 |
10:30 |
154 150-159 |
1618 |
184 180-190 |
2.50 |
27:14 |
3:09 |
12:36 |
156 150-160 |
1965 |
178 168-186 |
2.75 |
30:01 |
2:47 |
11:09 |
155 151-159 |
1728 |
180 174-184 |
3.00 |
33:11 |
3:10 |
12:41 |
158 156-159 |
2003 |
176 172-182 |
3.25 |
36:11 |
2:59 |
11:58 |
159 156-161 |
1902 |
176 166-182 |
3.50 |
39:14 |
3:03 |
12:13 |
159 158-161 |
1942 |
179 174-184 |
3.75 |
42:16 |
3:02 |
12:06 |
158 155-164 |
1913 |
179 176-182 |
4.00 |
45:03 |
2:47 |
11:07 |
157 152-162 |
1746 |
178 174-182 |
4.25 |
47:52 |
2:49 |
11:18 |
153 146-172 |
1729 |
179 174-190 |
4.50 |
50:43 |
2:51 |
11:23 |
170 154-180 |
1936 |
185 172-192 |
4.75 |
53:41 |
2:59 |
11:54 |
170 154-183 |
2024 |
181 124-196 |
5.00 |
56:50 |
3:08 |
12:33 |
169 154-180 |
2120 |
179 86-194 |
5.25 |
1:00:05 |
3:16 |
13:03 |
175 171-180 |
2284 |
178 120-188 |
5.27 |
1:00:15 |
10 |
10:41 |
171 170-173 |
1828 |
180 176-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
182 |
5.2 |
59:50 |
11:25 |
Walk |
0.6 |
118 |
0 |
21 |
14:05 |
Still |
0.1 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:46 |
36.79% |
More |
800m |
5:03 |
10:09 |
39.13% |
More |
1km |
6:21 |
10:13 |
40.57% |
More |
Mile |
10:26 |
10:26 |
42.01% |
More |
5k |
34:25 |
11:05 |
44.53% |
More |
5 miles |
56:49 |
11:22 |
43.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:21 |
10:21 |
42.37 |
5km |
34:25 |
11:05 |
44.52 |
5M |
57:00 |
11:24 |
43.85 |
10km |
1:11:46 |
11:33 |
43.59 |
10M |
1:58:50 |
11:53 |
43.26 |
Half |
2:38:13 |
12:05 |
42.37 |
20M |
4:07:46 |
12:23 |
42.45 |
Mara |
5:29:53 |
12:35 |
42.15 |
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