Sun 12th May 2024 at 8:05am by hillstrider
Run > Recovery Run
- warm
-
Time
43:00
-
Miles
3.96
-
Min/mi
10:52
-
Pacing
84.9%
-
WAVA
59.09
-
Stride(cm)
88
-
Cals
320
-
Cadence
168
-
BPM
125
-
%MHR
74.2
-
B/mi
1354
-
Asc(m)
72
-
Hillscore
5
-
Surface
Road
Notes & Comments
2 comments
A good pace hilly solo road run, pushing hard on the hills.
1) 1mi - 11:28(11:28/mi) 125/137bpm [1434b/mi] 94cal 5.23/6.37mph
2) 1mi - 10:43(10:43/mi) 133/141bpm [1426b/mi] 90cal 5.6/8.16mph
3) 1mi - 11:07(11:07/mi) 120/135bpm [1333b/mi] 72cal 5.4/6.55mph
4) 0.96mi - 9:42(10:08/mi) 122/141bpm [1237b/mi] 64cal 5.92/6.99mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:29 |
1:29 |
11:52 |
103 71-127 |
1222 |
167 162-172 |
4/1 |
0.25 |
3:02 |
1:33 |
12:27 |
123 119-128 |
1532 |
162 82-168 |
4/1 |
0.38 |
4:25 |
1:23 |
11:05 |
122 118-127 |
1352 |
166 162-170 |
3/3 |
0.50 |
5:49 |
1:24 |
11:11 |
129 122-136 |
1443 |
170 164-174 |
4/4 |
0.63 |
7:15 |
1:25 |
11:22 |
132 127-137 |
1501 |
168 86-174 |
4/5 |
0.75 |
8:51 |
1:36 |
12:48 |
130 126-135 |
1665 |
164 84-170 |
5/1 |
0.88 |
10:15 |
1:24 |
11:14 |
129 115-136 |
1449 |
170 168-174 |
8/0 |
1.00 |
11:28 |
1:13 |
9:43 |
125 115-135 |
1214 |
171 166-176 |
3/4 |
1.13 |
12:47 |
1:19 |
10:34 |
133 130-139 |
1405 |
172 168-176 |
3/3 |
1.25 |
14:24 |
1:37 |
12:54 |
137 131-141 |
1767 |
162 84-172 |
5/3 |
1.38 |
15:42 |
1:18 |
10:22 |
132 128-139 |
1369 |
168 84-178 |
3/3 |
1.50 |
17:01 |
1:19 |
10:36 |
135 132-140 |
1431 |
171 84-180 |
4/10 |
1.63 |
18:19 |
1:18 |
10:23 |
137 133-140 |
1422 |
175 88-184 |
3/10 |
1.75 |
19:50 |
1:31 +14
|
12:06 |
132 127-136 |
1598 |
155 80-184 |
8/8 |
1.88 |
21:07 |
1:18 |
10:23 |
132 126-138 |
1370 |
169 164-172 |
0/6 |
2.00 |
22:24 |
1:17 |
10:15 |
123 115-133 |
1260 |
172 168-176 |
0/1 |
2.13 |
23:47 |
1:22 |
10:58 |
119 114-125 |
1305 |
170 162-176 |
0/2 |
2.25 |
25:29 |
1:43 +14
|
13:42 |
116 107-124 |
1590 |
166 146-170 |
0/1 |
2.38 |
26:49 |
1:20 |
10:36 |
122 117-124 |
1294 |
169 158-174 |
8/1 |
2.50 |
28:27 |
1:38 +12
|
13:07 |
113 107-118 |
1483 |
160 84-174 |
6/5 |
2.63 |
29:58 |
1:31 |
12:04 |
121 114-135 |
1460 |
170 84-178 |
5/4 |
2.75 |
31:19 |
1:21 |
10:50 |
130 122-134 |
1408 |
159 86-186 |
11/1 |
2.88 |
32:31 |
1:12 |
9:33 |
119 115-123 |
1136 |
167 84-180 |
11/4 |
3.00 |
33:58 |
1:27 |
11:39 |
121 116-124 |
1410 |
172 170-176 |
2/7 |
3.13 |
35:16 |
1:18 |
10:24 |
121 119-125 |
1258 |
171 168-176 |
8/6 |
3.25 |
36:35 |
1:19 |
10:32 |
119 116-121 |
1254 |
155 80-172 |
5/4 |
3.38 |
37:58 |
1:23 |
11:06 |
115 109-121 |
1277 |
164 122-174 |
2/9 |
3.50 |
39:05 |
1:07 |
8:54 |
124 118-130 |
1104 |
178 174-182 |
2/8 |
3.63 |
40:12 |
1:07 |
8:55 |
134 126-139 |
1195 |
184 180-188 |
6/8 |
3.75 |
41:32 |
1:20 |
10:43 |
129 123-134 |
1383 |
160 86-186 |
3/4 |
3.88 |
42:49 |
1:16 |
10:11 |
120 110-125 |
1222 |
169 164-172 |
0/0 |
3.96 |
43:40 |
51 |
10:33 |
118 111-122 |
1245 |
170 168-172 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.6 |
171 |
3.8 |
41:16 |
10:51 |
Walk |
4.4 |
90 |
0.1 |
1:57 |
17:11 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
1.0 |
- |
- |
26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:10 |
8:44 |
52.60% |
More |
800m |
4:44 |
9:32 |
55.34% |
More |
1km |
6:00 |
9:39 |
57.00% |
More |
Mile |
10:09 |
10:09 |
57.28% |
More |
5k |
33:34 |
10:48 |
59.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:37 |
8:37 |
67.42 |
5km |
32:23 |
10:25 |
61.26 |
5M |
56:28 |
11:18 |
57.04 |
10km |
1:12:47 |
11:43 |
55.19 |
10M |
2:06:54 |
12:41 |
52.70 |
Half |
2:53:57 |
13:17 |
50.67 |
20M |
4:45:10 |
14:16 |
49.02 |
Mara |
6:30:56 |
14:55 |
47.65 |
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Well done hs
The new Asics helped!