Thu 2nd Jul 2015 at 5:00pm by SooWoo

Run > Hill Work

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Time
48:35
Miles
4.51
Min/mi
10:46
Pacing
28%
WAVA
47.77
Stride(cm)
88
Cals
562
Cadence
169
Asc(m)
42
Hillscore
16
Surface
Road

hill

Notes & Comments

WCH hill reps in Clackmannan
Split Summary
===
1) 1m - 10:15(10:15/m) 128cal 5.85/7.47mph
2) 1m - 11:12(11:12/m) 119cal 5.35/6.68mph
3) 1m - 11:13(11:13/m) 123cal 5.35/6.97mph
4) 1m - 10:38(10:38/m) 126cal 5.64/7.39mph
5) 0.51m - 5:17(10:16/m) 66cal 5.84/6.74mph

10:15 11:12 11:13 10:38 5:17

Pin Map

0mi in 0

Pace

66%

21%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:04	1:04	8:36	175 172-180	0/5
0.25	2:16	1:11	9:31	170 162-174	0/4
0.38	3:37	1:21	10:47	170 142-176	3/0
0.50	4:50	1:13	9:45	172 170-174	2/0
0.63	5:56	1:06	8:49	173 172-174	1/4
0.75	7:13	1:17	10:13	171 168-174	7/0
0.88	11:04	3:52	30:53	170 166-178	12/0
1.00	12:45	1:40	13:24	166 120-174	6/3
1.13	13:59	1:15	9:56	164 162-172	0/15
1.25	15:41	1:42	13:36	170 168-174	15/0
1.38	16:53	1:12	9:35	168 166-174	1/11
1.50	18:16	1:23	11:02	168 164-172	10/6
1.63	19:47	1:31	12:08	170 166-174	6/2
1.75	20:59	1:12	9:38	167 166-172	0/15
1.88	22:37	1:38	13:02	171 168-172	15/0
2.00	23:56	1:20	10:37	168 166-174	1/10
2.13	25:21	1:25	11:18	167 164-172	7/6
2.25	27:02	1:41	13:28	163 112-174	9/1
2.38	28:11	1:09	9:10	169 168-172	0/16
2.50	29:53	1:42	13:35	163 118-172	16/0
2.63	31:09	1:16	10:09	169 164-174	1/9
2.75	32:32	1:23	11:05	168 164-172	7/8
2.88	34:02	1:30	12:00	165 120-172	9/3
3.00	35:10	1:08	9:03	168 166-170	0/13
3.13	36:56	1:46	14:11	168 166-170	15/0
3.25	38:10	1:14	9:52	169 166-172	0/11
3.38	39:34	1:24	11:10	166 162-168	7/5
3.50	44:55	5:21	42:50	168 158-182	3/5
3.63	46:21	1:26	11:28	178 176-182	0/3
3.75	47:36	1:14	9:56	176 174-178	1/3
3.88	48:56	1:21	10:45	171 168-176	0/2
4.00	50:19	1:23	11:04	172 166-176	1/0
4.13	51:30	1:11	9:26	174 168-178	2/2
4.25	52:56	1:26	11:25	172 168-174	1/1
4.38	54:14	1:18	10:26	171 168-176	1/1
4.50	55:25	1:11	9:29	172 168-174	2/0
4.51	55:36	11	14:08	166 166-166	0/0

Elevation

Asc 42m, Range 34m, Flat prediction 45:50

Elevation Graph

Biggest Climbs (m)	Min/mi
32 6.2%	19:28
19 6.8%	9:23
19 8.1%	8:47
19 7.3%	9:21
17 6.4%	11:35
17 7.7%	10:39
See your biggest climbs

Cadence

169 (182 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.4	169	4.5	51:55	11:38
Walk	1.7	122	0	58	19:32
Still	4.9	-	-	2:43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	43.75%	More
800m	4:47	9:37	42.78%	More
1km	5:54	9:29	45.21%	More
Mile	10:00	10:00	45.24%	More
5k	36:42	11:49	43.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:31	9:31	47.57
5km	32:28	10:27	48.72
5M	54:19	10:52	47.52
10km	1:08:43	11:04	47.03
10M	1:54:59	11:30	46.23
Half	2:33:59	11:45	45.04
20M	4:03:22	12:10	44.75
Mara	5:25:56	12:26	44.19

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