Tue 17th Oct 2017 at 6:00pm by mrs shanksi

Run > Hill Work

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Time
48:33
Miles
4.85
Min/mi
10:01
Pacing
3%
WAVA
50.68
Stride(cm)
87
Cals
457
Cadence
185
Asc(m)
42
Hillscore
10
Surface
Road

Notes & Comments

Club session

Split Summary
===
1) 1m - 9:52(9:52/m) 95cal 6.08/7.64mph
2) 1m - 9:59(9:59/m) 93cal 6.01/11.54mph
3) 1m - 10:13(10:13/m) 92cal 5.87/9.41mph
4) 1m - 9:43(9:43/m) 99cal 6.18/10.67mph
5) 0.85m - 8:46(10:20/m) 78cal 5.8/10.67mph

9:52 9:59 10:13 9:43 8:46

Pin Map

0mi in 0

Pace

17%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:26	2:26	9:45	192 188-198	3/3
0.50	4:49	2:22	9:29	189 182-194	0/13
0.75	7:20	2:31	10:05	187 178-190	2/14
1.00	14:40	7:21 +4:49	29:23	190 182-194	4/4
1.25	17:35	2:55	11:39	186 174-192	23/0
1.50	24:56	7:21 +4:57	29:24	194 186-208	1/4
1.75	27:12	2:16	9:03	189 182-196	7/11
2.00	29:43	2:31	10:02	187 148-194	7/2
2.25	32:30	2:47	11:09	200 116-242	0/4
2.50	34:50	2:20	9:22	186 182-190	12/9
2.75	37:47	2:57	11:49	168 116-190	3/2
3.00	39:49	2:02	8:08	192 188-196	0/10
3.25	42:18	2:29	9:55	187 176-190	15/1
3.50	44:57	2:38	10:33	168 116-194	0/5
3.75	47:10	2:13	8:53	189 184-194	7/10
4.00	49:33	2:23	9:33	189 184-196	7/2
4.25	52:28	2:55	11:40	158 116-190	0/4
4.50	54:48	2:20	9:19	186 182-190	11/9
4.75	1:00:28	5:41 +3:17	22:42	188 176-194	5/2
4.85	1:01:35	1:07	11:22	188 182-194	0/2

Elevation

Asc 42m, Range 29m, Flat prediction 48:00

Elevation Graph

Biggest Climbs (m)	Min/mi
27 3.6%	11:05
15 3.8%	9:43
15 3.7%	9:58
15 3.8%	10:14
15 3.5%	9:39
14 3.5%	9:55
See your biggest climbs

Cadence

185 (242 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.9	189	4.6	43:21	10:09
Walk	23.1	121	0.3	14:57	58:31
Pause	5.1	-	-	3:17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	46.86%	More
800m	4:24	8:52	45.64%	More
1km	5:46	9:17	45.38%	More
Mile	9:18	9:18	47.89%	More
5k	30:43	9:53	50.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:52	7:52	56.57
5km	29:03	9:21	53.52
5M	50:17	10:03	50.46
10km	1:04:36	10:24	49.17
10M	1:51:49	11:11	46.69
Half	2:32:40	11:39	44.61
20M	4:08:40	12:26	42.98
Mara	5:39:29	12:57	41.62

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