Tue 19th Jan 2016 at 1:00pm by hellen

Run > Hill Work

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Time
45:58
Miles
5.34
Min/mi
8:36
Pacing
61%
WAVA
58.59
Stride(cm)
105
Cals
555
Cadence
178
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:30(9:30/m) 105cal 6.31/6.91mph
2) 1m - 8:19(8:19/m) 107cal 7.21/8.58mph
3) 1m - 8:16(8:16/m) 108cal 7.25/8.31mph
4) 1m - 8:19(8:19/m) 98cal 7.21/8.45mph
5) 1m - 8:33(8:33/m) 102cal 7.02/7.56mph
6) 0.34m - 3:00(8:55/m) 35cal 6.73/7.31mph

9:30 8:19 8:16 8:19 8:33 3:00

Pace

37%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:26	2:26	9:44	174 90-182	0/2
0.50	4:45	2:19	9:18	178 176-180	0/2
0.75	7:07	2:22	9:26	177 174-182	3/1
1.00	9:39	2:32	10:09	177 168-180	5/0
1.25	11:46	2:06	8:26	183 174-190	4/1
1.50	13:52	2:07	8:26	179 172-186	1/5
1.75	15:55	2:02	8:09	184 178-188	6/0
2.00	17:58	2:04	8:15	179 176-184	1/5
2.25	20:00	2:02	8:07	183 176-186	6/1
2.50	22:03	2:03	8:11	178 174-184	1/5
2.75	24:04	2:02	8:07	184 182-186	7/0
3.00	26:15	2:10	8:42	173 120-184	12/0
3.25	28:15	2:00	7:59	179 174-184	0/13
3.50	30:20	2:05	8:21	177 120-184	9/0
3.75	34:57	4:37	18:29	176 120-182	0/8
4.00	37:10	2:13	8:51	178 172-182	0/7
4.25	39:51	2:41	10:44	177 118-182	1/4
4.50	41:59	2:08	8:34	178 172-182	0/2
4.75	44:07	2:08	8:32	178 174-184	1/3
5.00	46:18	2:11	8:42	178 174-180	2/0
5.25	48:35	2:17	9:09	178 176-180	3/2
5.34	49:18	43	8:17	178 176-180	1/0

Elevation

Asc 42m, Range 28m, Flat prediction 46:04

Elevation Graph

Biggest Climbs (m)	Min/mi
21 2.6%	8:25
See your biggest climbs

Cadence

178 (190 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.2	179	5.3	47:54	9:02
Walk	2.5	116	0	1:13	31:41
Still	0.4	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:58	45.55%	More
800m	4:00	8:03	49.79%	More
1km	5:02	8:06	51.55%	More
Mile	8:08	8:08	54.29%	More
5k	26:34	8:33	58.06%	More
5 miles	46:02	9:12	54.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	61.76
5km	25:12	8:07	61.23
5M	42:44	8:33	58.91
10km	54:23	8:45	57.95
10M	1:32:14	9:13	56.15
Half	2:04:29	9:30	54.26
20M	3:19:07	9:57	53.23
Mara	4:28:43	10:15	52.14

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