Tue 28th Feb 2017 at 7:00pm by Heinzster

Run > Hill Work

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Time
53:18
Miles
3.49
Min/mi
15:16
Pacing
46.2%
WAVA
29.74
Stride(cm)
72
Cals
402
Cadence
146
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 3.49m - 53:18(15:17/m) 402cal

53:18

Pace

38%

12%

21%

14%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:38	1:38	13:01	155 76-168	4/0
0.25	3:01	1:24	11:10	161 158-168	1/3
0.38	4:19	1:18	10:24	165 160-170	1/2
0.50	5:50	1:30	12:04	166 158-170	1/0
0.63	7:00	1:10	9:21	161 156-166	0/7
0.75	8:21	1:21	10:47	160 144-166	1/0
0.88	9:45	1:24	11:15	163 146-166	3/0
1.00	13:30	3:44	29:55	120 40-152	4/2
1.13	14:45	1:15	10:02	165 86-198	7/0
1.25	16:18	1:33	12:22	158 144-174	4/6
1.38	18:18	2:01	16:05	129 46-186	2/4
1.50	19:49	1:30	12:04	151 108-192	7/2
1.63	21:49	2:00	16:00	124 42-186	3/6
1.75	23:43	1:54	15:12	135 46-186	2/4
1.88	25:13	1:30	11:58	147 104-192	6/2
2.00	27:49	2:36	20:48	116 48-174	2/6
2.13	29:51	2:03	16:21	133 46-180	4/2
2.25	33:47	3:56	31:27	132 48-180	7/4
2.38	36:51	3:04	24:29	120 104-180	0/7
2.50	38:28	1:37	12:54	166 50-186	7/0
2.63	42:17	3:49	30:35	122 38-170	0/8
2.75	43:39	1:22	10:57	169 168-174	0/2
2.88	45:11	1:32	12:13	165 100-172	2/0
3.00	46:44	1:33	12:24	162 120-174	5/0
3.13	48:10	1:26	11:27	155 116-170	0/1
3.25	49:34	1:24	11:11	170 168-174	3/0
3.38	50:59	1:26	11:25	171 168-174	2/2
3.49	53:17	2:17	20:23	135 42-180	0/4

Elevation

Asc 42m, Range 11m, Flat prediction 53:18

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

146 (198 max) Stride Length: 72cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	54.7	166	2.7	29:09	10:48
Walk	31.7	110	0.8	16:53	21:21
Still	13.6	-	-	7:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:30	10:03	31.93%	More
800m	5:14	10:32	35.42%	More
1km	6:37	10:39	36.58%	More
Mile	12:53	12:53	32.07%	More
5k	47:29	15:17	29.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:33	12:33	32.92
5km	46:35	15:00	30.16
5M	1:20:48	16:10	28.27
10km	1:43:54	16:43	27.44
10M	3:00:12	18:01	26.13
Half	4:06:18	18:48	25.09
20M	6:41:54	20:06	24.36
Mara	9:09:20	20:58	23.77

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