Sat 13th Jun 2015 at 8:00am by Essex Dave

Run > Hill Work

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Time
16:05
Miles
1.99
Min/mi
8:05
Pacing
43%
WAVA
53.78
Stride(cm)
105
Cals
221
Cadence
189
Asc(m)
42
Surface
Road

Notes & Comments

2 x 8mins continuous hills with 2 min recovery
===
1) 1m - 8:05(8:05/m) 112cal 3.32/4.08/hr
2) 0.99m - 7:59(8:06/m) 109cal 3.31/3.54/hr

8:05 7:59

Pace

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	31	31	8:12	185 126-200
0.13	59	29	7:36	192 188-196
0.19	1:29	30	7:55	193 188-196
0.25	1:58	29	7:47	192 186-196
0.31	2:28	30	8:02	186 184-188
0.38	2:58	30	7:53	194 192-196
0.44	3:28	30	8:04	188 184-192
0.50	3:59	31	8:17	188 182-196
0.56	4:30	30	8:07	190 186-194
0.63	5:00	31	8:13	182 182-184
0.69	5:31	30	8:06	192 190-194
0.75	6:02	31	8:22	185 180-192
0.81	6:34	32	8:25	189 182-196
0.88	7:05	31	8:22	188 182-194
0.94	7:36	31	8:15	183 180-186
1.00	10:12	2:36	41:31	179 122-194
1.06	10:43	31	8:14	185 122-208
1.13	11:12	30	7:56	190 188-192
1.19	11:43	31	8:12	193 184-198
1.25	12:13	30	8:01	191 186-192
1.31	12:44	31	8:14	186 184-190
1.38	13:14	30	8:06	193 192-194
1.44	13:45	30	8:07	185 182-188
1.50	14:16	31	8:19	190 184-196
1.56	14:48	32	8:32	188 182-192
1.63	15:19	31	8:15	185 182-188
1.69	15:48	29	7:48	195 194-198
1.75	16:17	29	7:47	188 184-192
1.81	16:46	29	7:43	195 188-202
1.88	17:17	30	8:06	193 184-196
1.94	17:48	31	8:14	186 184-194
1.99	18:11	23	7:53	196 196-198

Cadence

189 (208 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.1	189	2	16:01	8:04
Walk	0.5	123	0	5	48:14
Still	11.5	-	-	2:05	-

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	52.51
5km	25:47	8:18	53.67
5M	42:42	8:32	52.66
10km	53:46	8:39	52.17
10M	1:29:02	8:54	52.02
Half	1:58:33	9:03	51.26
20M	3:05:39	9:17	51.87
Mara	4:07:10	9:26	51.95

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