Thu 2nd Nov 2017 at 12:00pm by Ally C

Run > Hill Work

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Time
14:17
Miles
2.00
Min/mi
7:09
Pacing
93%
WAVA
62.36
Stride(cm)
131
Cals
256
Cadence
173
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

1 comments

2nd set of 4 x 400m hill reps. Bit quicker but groins grumbling.

7:07 7:10

kenster
Take it easy old man!

Pace

37%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	30	30	7:59	180 178-182	7/0
0.13	59	29	7:38	178 178-178	8/0
0.19	1:26	27	7:12	176 174-178	3/0
0.25	1:53	27	7:13	173 170-176	0/2
0.31	2:19	26	7:01	174 170-178	1/0
0.38	2:43	24	6:25	174 172-176	0/4
0.44	3:07	24	6:26	171 168-176	0/9
0.50	3:31	24	6:29	172 170-174	0/6
0.56	4:01	29	7:47	178 170-182	6/0
0.63	4:30	29	7:45	175 172-178	9/0
0.69	4:57	27	7:14	176 172-178	4/0
0.75	5:22	25	6:44	174 170-176	0/1
0.81	5:51	29	7:45	169 160-176	1/0
0.88	6:16	25	6:43	173 170-176	0/4
0.94	6:41	25	6:40	168 166-170	0/9
1.00	7:07	26	6:56	169 166-172	0/6
1.06	7:37	29	7:50	175 166-182	6/0
1.13	8:06	29	7:48	176 174-178	8/0
1.19	8:34	28	7:23	173 170-176	4/0
1.25	9:01	27	7:14	172 170-174	0/1
1.31	9:26	25	6:48	173 166-178	2/0
1.38	9:52	25	6:48	170 168-172	0/3
1.44	10:16	24	6:25	170 168-174	0/9
1.50	10:41	25	6:39	168 166-170	0/6
1.56	11:09	29	7:40	175 172-178	5/0
1.63	11:39	30	8:02	172 170-174	8/0
1.69	12:07	27	7:14	174 174-174	4/0
1.75	12:32	26	6:51	172 170-174	0/1
1.81	13:00	28	7:23	171 164-176	1/0
1.88	13:27	27	7:11	168 164-170	0/3
1.94	13:52	25	6:41	168 166-170	0/8
2.00	14:17	25	6:40	168 166-170	0/6

Elevation

Asc 42m, Range 20m, Flat prediction 13:42

Elevation Graph

Biggest Climbs (m)	Min/mi
19 6.5%	7:42
19 3.9%	7:21
18 3.7%	7:20
18 6.2%	7:33
See your biggest climbs

Cadence

173 (182 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	2	14:17	7:08
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:35	49.07%	More
800m	3:28	6:59	53.95%	More
1km	4:21	6:59	56.24%	More
Mile	7:06	7:06	58.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	60.77
5km	22:47	7:20	62.14
5M	37:44	7:33	61.02
10km	47:30	7:39	60.50
10M	1:18:39	7:52	60.36
Half	1:44:43	8:00	59.50
20M	2:44:00	8:12	60.20
Mara	3:38:21	8:20	60.29

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