Thu 1st Jun 2017 at 5:00pm by K5 Gus

Run > Hill Work

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Time
52:50
Miles
6.06
Min/mi
8:43
Pacing
17%
WAVA
55.74
Stride(cm)
105
Cals
707
Cadence
176
Asc(m)
42
Hillscore
23
Surface
Road

Notes & Comments

Club run, but just me tonight. 8 hill reps (approx 200m ) from Water Treatment building, slightly shorter than usual reps, to the tree on the corner.

57s, 53s, 55s, 54s, 58s, 56s, 60s, 55s

Split Summary
===
1) 1m - 8:43(8:43/m) 117cal 6.88/7.74mph
2) 1m - 8:40(8:40/m) 118cal 6.92/7.7mph
3) 0.59m - 5:39(9:33/m) 71cal 6.28/7.97mph

4) 0.12m - 57(7:55/m) 14cal 7.58/9.64mph
5) 0.13m - 1:11(9:14/m) 14cal 6.5/7.83mph
6) 0.12m - 53(7:37/m) 14cal 7.89/9.56mph
7) 0.13m - 1:14(9:34/m) 15cal 6.27/8.43mph
8) 0.12m - 55(7:58/m) 14cal 7.53/8.66mph
9) 0.13m - 1:16(9:38/m) 15cal 6.23/8.1mph
10) 0.12m - 54(7:34/m) 14cal 7.92/9.04mph
11) 0.13m - 1:21(10:23/m) 14cal 5.78/8.27mph
12) 0.12m - 58(8:11/m) 14cal 7.33/8.75mph
13) 0.13m - 1:20(10:09/m) 14cal 5.91/7.47mph
14) 0.12m - 56(7:51/m) 14cal 7.64/8.83mph
15) 0.13m - 1:20(10:28/m) 14cal 5.73/7.99mph
16) 0.12m - 1:00(8:29/m) 14cal 7.07/8.16mph
17) 0.13m - 1:22(10:32/m) 13cal 5.7/7.33mph
18) 0.11m - 55(7:58/m) 14cal 7.54/8.7mph

19) 1m - 8:05(8:05/m) 118cal 7.42/8.33mph
20) 0.62m - 5:12(8:22/m) 72cal 7.17/7.83mph

8:43 8:40 5:39 57 1:11 53 1:14 55 1:16 54 1:21 58 1:20 56 1:20 1:00 1:22 55 8:05 5:12

Pin Map

0mi in 0

Pace

10%

30%

36%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:22	2:22	9:28	173 124-180	7/0
0.50	4:32	2:10	8:41	176 172-184	3/9
0.75	6:33	2:01	8:03	175 172-186	0/18
1.00	8:51	2:18	9:11	177 174-186	8/0
1.25	11:11	2:20	9:20	174 170-176	14/0
1.50	13:25	2:14	8:57	175 172-178	9/1
1.75	15:30	2:06	8:22	176 170-180	2/7
2.00	17:30	2:00	8:00	175 172-180	1/10
2.25	24:31	7:01	28:04	173 120-180	14/10
2.50	26:56	2:25	9:40	175 170-180	21/0
2.75	30:06	3:10	12:38	177 120-196	28/2
3.00	32:15	2:09	8:37	178 152-194	15/15
3.25	34:28	2:12	8:49	177 160-192	15/15
3.50	36:43	2:15	9:01	174 116-194	15/13
3.75	39:02	2:19	9:16	176 122-192	14/15
4.00	41:19	2:17	9:08	178 160-192	15/14
4.25	43:44	2:25	9:40	174 120-192	15/14
4.50	46:03	2:19	9:15	177 120-194	15/14
4.75	48:18	2:15	9:00	176 172-186	0/30
5.00	50:10	1:53	7:30	177 172-188	0/20
5.25	52:04	1:54	7:35	176 172-184	0/11
5.50	54:17	2:13	8:52	177 174-182	17/1
5.75	56:26	2:09	8:37	177 174-182	11/2
6.00	58:30	2:04	8:15	176 174-178	1/5
6.06	58:55	25	7:34	177 174-178	0/5

Elevation

Asc 42m, Range 73m, Flat prediction 49:15

Elevation Graph

Biggest Climbs (m)	Min/mi
65 7.8%	11:29
33 2.5%	9:13
27 3.0%	8:43
15 8.7%	9:28
15 8.8%	9:35
15 8.3%	9:04
See your biggest climbs

Cadence

176 (196 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.2	176	6	51:59	8:39
Walk	9.3	120	0	5:29	1:55:20
Still	2.5	-	-	1:27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:12	46.78%	More
800m	3:38	7:18	54.33%	More
1km	4:35	7:23	55.94%	More
Mile	7:54	7:54	55.22%	More
5k	27:06	8:43	54.77%	More
5 miles	49:32	9:54	48.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:03	7:03	61.86
5km	25:02	8:03	59.30
5M	42:37	8:31	56.76
10km	54:20	8:45	55.62
10M	1:32:28	9:15	54.04
Half	2:05:03	9:33	52.48
20M	3:20:39	10:02	51.82
Mara	4:31:20	10:21	51.10

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