Wed 17th Apr 2024 at 5:40pm by dacecain
Run > Hill Work
-
Time
9:20
-
Miles
0.75
-
Min/mi
12:27
-
Pacing
70.2%
-
WAVA
33.08
-
Stride(cm)
85
-
Cals
92
-
Cadence
153
-
BPM
119
-
%MHR
59.7
-
B/mi
1480
-
Asc(m)
35
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 0.06mi - 25(6:39/mi) 109/124bpm [724b/mi] 4cal
2) 0.08mi - 1:30(18:49/mi) 114/129bpm [2144b/mi] 11cal
3) 0.06mi - 23(6:03/mi) 115/127bpm [696b/mi] 3cal
4) 0.09mi - 1:30(16:33/mi) 121/133bpm [2002b/mi] 13cal
5) 0.06mi - 21(5:30/mi) 118/122bpm [650b/mi] 4cal
6) 0.08mi - 1:30(17:58/mi) 119/129bpm [2137b/mi] 13cal
7) 0.06mi - 22(5:49/mi) 119/127bpm [691b/mi] 3cal
8) 0.09mi - 1:30(16:12/mi) 118/130bpm [1912b/mi] 11cal
9) 0.06mi - 20(5:30/mi) 115/122bpm [632b/mi] 4cal
10) 0.09mi - 1:30(16:19/mi) 123/138bpm [2007b/mi] 13cal
11) 0mi - 0(0/mi) 123/138bpm [INFb/mi] 13cal
25 1:30 23 1:30 21 1:30 22 1:30 20 1:30 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
24 |
24 |
6:29 |
111 100-124 |
720 |
196 186-222 |
4/0 |
0.13 |
1:32 |
1:08 |
18:02 |
117 108-128 |
2110 |
129 82-186 |
2/5 |
0.19 |
2:09 |
37 |
9:59 |
113 109-121 |
1127 |
169 124-198 |
3/3 |
0.25 |
2:57 |
47 |
12:38 |
127 119-133 |
1605 |
147 110-196 |
5/3 |
0.31 |
3:51 |
54 |
14:20 |
116 113-118 |
1663 |
131 96-198 |
6/2 |
0.38 |
4:23 |
32 |
8:36 |
123 119-128 |
1058 |
177 120-202 |
3/6 |
0.44 |
5:28 |
1:06 |
17:30 |
119 117-121 |
2082 |
120 116-124 |
2/8 |
0.50 |
5:58 |
29 |
7:49 |
119 114-127 |
931 |
194 120-208 |
8/0 |
0.56 |
6:53 |
56 |
14:49 |
123 117-130 |
1823 |
132 114-206 |
2/5 |
0.63 |
7:39 |
46 |
12:09 |
112 108-115 |
1361 |
146 114-200 |
1/6 |
0.69 |
8:16 |
37 |
9:50 |
127 115-138 |
1250 |
183 116-202 |
5/0 |
0.75 |
9:20 |
1:04 |
17:24 |
118 111-126 |
2052 |
120 116-122 |
3/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
24.5 |
198 |
0.4 |
2:17 |
6:19 |
Walk |
75.1 |
119 |
0.4 |
7:01 |
18:06 |
Still |
0.4 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:38 |
10:35 |
30.95% |
More |
800m |
5:46 |
11:35 |
33.06% |
More |
1km |
7:33 |
12:09 |
32.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:40 |
12:40 |
33.37 |
5km |
42:06 |
13:33 |
34.16 |
5M |
1:09:43 |
13:57 |
33.57 |
10km |
1:27:47 |
14:08 |
33.28 |
10M |
2:25:22 |
14:32 |
33.21 |
Half |
3:13:33 |
14:46 |
32.74 |
20M |
5:03:05 |
15:09 |
33.13 |
Mara |
6:43:32 |
15:24 |
33.18 |
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