Mon 18th Jun 2018 at 6:00am by planiggy
Run > Hill Work
-
Time
33:16
-
Miles
4.13
-
Min/mi
8:03
-
Pacing
22%
-
WAVA
52.23
-
Stride(cm)
112
-
Cals
403
-
Cadence
179
-
BPM
151
-
%MHR
88.5
-
B/mi
1219
-
Asc(m)
42
-
Hillscore
12
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:33(7:33/m) 138/155bpm 86cal 7.95/9.77mph
2) 1m - 8:10(8:10/m) 151/159bpm 104cal 7.35/8.83mph
3) 1m - 8:13(8:13/m) 161/179bpm 112cal 7.3/8.75mph
4) 1m - 8:16(8:16/m) 153/173bpm 95cal 7.25/8.77mph
5) 0.13m - 1:04(8:13/m) 131/140bpm 6cal 7.3/8.04mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.89 |
10:00 |
10:00 +3:51
|
11:17 |
138 102-154 |
1557 |
177 166-180 |
24/25 |
2.06 |
20:00 |
10:00 |
8:32 |
149 105-159 |
1271 |
181 168-200 |
63/59 |
3.23 |
30:00 |
10:00 |
8:32 |
164 149-179 |
1398 |
180 94-194 |
65/58 |
4.12 |
37:31 |
7:31 +27
|
8:25 |
145 124-166 |
1220 |
178 170-184 |
30/43 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.3 |
179 |
4.1 |
33:03 |
9:05 |
Walk |
0.4 |
94 |
0 |
10 |
12:17 |
Pause |
10.3 |
- |
- |
4:18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:58 |
42.20% |
More |
800m |
3:38 |
7:18 |
46.43% |
More |
1km |
4:31 |
7:16 |
48.86% |
More |
Mile |
8:03 |
8:03 |
47.35% |
More |
5k |
25:37 |
8:15 |
50.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:24 |
7:24 |
51.54 |
5km |
24:36 |
7:55 |
52.57 |
5M |
40:44 |
8:09 |
51.93 |
10km |
51:18 |
8:15 |
51.63 |
10M |
1:24:56 |
8:30 |
51.60 |
Half |
1:53:05 |
8:38 |
50.93 |
20M |
2:57:05 |
8:51 |
51.54 |
Mara |
3:55:47 |
9:00 |
51.62 |
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