Sun 3rd Jul 2016 at 11:00am by LouLou

Run > Hill Work

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Time
2:08:36
Miles
13.43
Min/mi
9:35
Pacing
61%
WAVA
51.60
Stride(cm)
99
Cals
1413
Cadence
169
Asc(m)
42
Hillscore
44
Surface
Road

Notes & Comments

Long run with Stoosh up dumyat

8:24 8:21 8:33 8:37 10:52 11:42 14:01 10:58 9:04 8:29 8:19 8:47 8:31 3:58

Pace

31%

23%

44%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:35	4:35	9:10	167 162-172	4/3
1.00	8:23	3:48	7:37	171 168-174	5/10
1.50	12:46	4:23	8:46	170 164-174	2/5
2.00	16:59	4:13	8:25	168 120-178	4/2
2.50	21:16	4:17	8:33	171 166-176	8/0
3.00	25:32	4:16	8:32	170 164-174	9/1
3.50	29:50	4:18	8:36	170 166-172	42/5
4.00	34:42	4:52	9:44	168 120-174	55/6
4.50	40:48	6:06	12:12	165 120-174	48/0
5.00	46:16	5:29	10:57	165 156-172	47/0
5.50	52:34	6:18	12:36	159 108-176	33/0
6.00	58:02	5:28	10:55	165 142-178	82/0
6.50	1:05:00	6:58	13:57	157 112-174	35/6
7.00	1:14:12	9:12	18:23	166 112-196	0/72
7.50	1:20:14	6:02	12:04	173 120-192	0/52
8.00	1:25:11	4:57	9:54	175 124-200	1/36
8.50	1:30:23	5:12	10:25	172 120-186	0/51
9.00	1:34:30	4:07	8:14	173 170-180	0/50
9.50	1:38:50	4:20	8:40	179 170-194	0/41
10.00	1:42:59	4:09	8:18	173 168-178	0/16
10.50	1:47:07	4:08	8:16	173 172-178	0/8
11.00	1:51:41	4:33	9:07	171 120-174	1/4
11.50	1:55:56	4:15	8:31	169 86-174	3/3
12.00	2:02:30	6:34	13:07	171 162-176	20/0
12.50	2:06:41	4:11	8:22	173 170-176	1/15
13.00	2:11:00	4:19	8:39	172 168-176	15/0
13.43	2:14:59	3:59	9:20	170 164-174	12/1

Elevation

Asc 42m, Range 383m, Flat prediction 1:58:32

Elevation Graph

Biggest Climbs (m)	Min/mi
324 8.2%	11:58
51 1.8%	8:54
26 1.6%	8:55
24 3.2%	13:10
19 7.0%	9:01
See your biggest climbs

Cadence

169 (200 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.4	170	13.2	2:07:23	9:38
Walk	4.1	121	0.2	5:34	26:49
Still	1.5	-	-	2:03	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:53	46.66%	More
800m	3:58	7:59	47.56%	More
1km	4:59	8:01	49.44%	More
Mile	8:06	8:06	52.07%	More
5k	26:26	8:31	55.79%	More
5 miles	45:16	9:03	52.85%	More
10k	57:55	9:19	51.60%	More
10 miles	1:41:36	10:10	48.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:12	8:12	51.47
5km	27:15	8:46	54.12
5M	45:07	9:01	53.03
10km	56:49	9:09	52.60
10M	1:34:05	9:25	52.26
Half	2:05:15	9:34	51.25
20M	3:16:09	9:48	51.52
Mara	4:21:09	9:58	51.30

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