Wed 17th Jun 2015 at 12:00pm by hellen

Run > Hill Work

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Time
45:26
Miles
5.57
Min/mi
8:09
Pacing
49%
WAVA
61.47
Stride(cm)
107
Cals
584
Cadence
185
Asc(m)
42
Surface
Road

Notes & Comments

3x park road hill repeats

===
1) 1m - 9:27(9:27/m) 105cal 6.35/8.39mph
2) 1m - 7:36(7:36/m) 105cal 7.9/9.16mph
3) 1m - 7:52(7:52/m) 106cal 7.63/8.77mph
4) 1m - 7:53(7:53/m) 105cal 7.61/8.77mph
5) 1m - 7:37(7:37/m) 104cal 7.89/9.31mph
6) 0.57m - 5:03(8:52/m) 59cal 6.76/7.08mph

9:27 7:36 7:52 7:53 7:37 5:03

Pace

28%

31%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:24	2:24	9:36	182 176-186
0.50	4:46	2:22	9:29	181 178-186
0.75	7:06	2:20	9:20	181 176-184
1.00	10:02	2:56	11:45	181 176-186
1.25	12:14	2:12	8:49	189 184-194
1.50	14:18	2:03	8:13	188 182-196
1.75	16:59	2:41	10:46	182 114-196
2.00	18:42	1:43	6:52	186 172-194
2.25	20:39	1:57	7:49	184 174-190
2.50	22:36	1:56	7:45	186 180-190
2.75	24:46	2:10	8:42	184 172-192
3.00	26:34	1:48	7:11	188 178-194
3.25	28:18	1:44	6:56	188 172-198
3.50	33:02	4:44	18:57	186 180-196
3.75	35:00	1:58	7:52	190 186-198
4.00	37:16	2:17	9:06	184 178-190
4.25	38:55	1:39	6:35	189 178-196
4.50	40:41	1:46	7:05	190 178-196
4.75	43:46	3:05	12:18	179 114-188
5.00	45:56	2:10	8:40	183 182-186
5.25	48:08	2:12	8:47	183 178-186
5.50	50:23	2:15	9:00	183 180-186
5.57	50:58	35	8:34	181 180-184

Cadence

185 (198 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.7	185	5.5	49:18	8:53
Walk	3.3	117	0	1:40	1:19:25

Predictions

Dist	Time	Per Mile	WAVA
1M	6:45	6:45	64.96
5km	23:46	7:39	64.47
5M	40:18	8:04	62.02
10km	51:18	8:15	60.98
10M	1:27:00	8:42	59.09
Half	1:57:25	8:58	57.10
20M	3:07:48	9:23	56.01
Mara	4:13:27	9:40	54.86

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