Fri 3rd Nov 2017 at 9:00am by mrs shanksi

Run > Hill Work

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Time
41:29
Miles
3.72
Min/mi
11:09
Pacing
38%
WAVA
45.10
Stride(cm)
77
Cals
335
Cadence
188
Asc(m)
42
Hillscore
9
Surface
Road

Notes & Comments

Club session

Split Summary
===
1) 1m - 10:41(10:41/m) 93cal 5.62/6.68mph
2) 1m - 14:37(14:37/m) 83cal 4.1/7.87mph
3) 1m - 8:57(8:57/m) 91cal 6.7/7.74mph
4) 0.72m - 7:14(10:00/m) 68cal 6/7.7mph

10:41 14:37 8:57 7:14

Pin Map

0mi in 0

Pace

20%

80%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:27	1:27	11:37	188 182-194	5/0
0.25	2:50	1:23	11:02	187 184-188	9/0
0.38	3:59	1:09	9:09	191 190-194	0/7
0.50	5:06	1:07	8:57	193 190-196	2/6
0.63	6:20	1:14	9:54	192 190-194	6/0
0.75	7:39	1:19	10:34	191 188-194	10/0
0.88	9:02	1:23	11:03	189 186-192	11/0
1.00	13:40	4:38 +3:00	37:02	164 94-196	9/1
1.13	15:06	1:26	11:27	190 186-194	5/4
1.25	17:08	2:03	16:22	182 116-194	2/7
1.38	18:31	1:23	11:01	187 182-190	8/1
1.50	20:10	1:39	13:10	188 184-192	3/6
1.63	21:54	1:44	13:50	188 184-190	11/0
1.75	24:06	2:12	17:39	190 188-194	4/10
1.88	25:35	1:29	11:54	188 186-192	6/8
2.00	28:18	2:43	21:41	174 116-194	2/8
2.13	29:31	1:13	9:46	188 120-196	5/0
2.25	30:37	1:06	8:46	193 180-198	2/1
2.38	31:48	1:11	9:28	194 190-198	5/0
2.50	33:01	1:13	9:43	193 190-194	4/0
2.63	34:50	1:50 +41	14:38	192 186-194	1/5
2.75	35:56	1:05	8:42	191 180-196	0/6
2.88	36:56	1:01	8:06	190 178-196	0/5
3.00	37:56	59	7:53	191 188-194	0/14
3.13	38:56	1:01	8:06	196 192-198	0/6
3.25	39:58	1:01	8:11	197 194-198	0/3
3.38	40:58	1:01	8:06	197 196-200	0/4
3.50	42:02	1:03	8:25	196 194-198	0/5
3.63	43:26	1:24	11:13	175 116-204	0/3
3.72	44:51	1:25	14:36	162 116-194	0/3

Elevation

Asc 42m, Range 56m, Flat prediction 37:29

Elevation Graph

Biggest Climbs (m)	Min/mi
40 4.9%	17:08
19 6.2%	12:53
15 4.3%	10:55
13 2.1%	9:21
See your biggest climbs

Cadence

188 (204 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.5	191	3.6	36:21	11:04
Walk	9.9	112	0.1	4:49	45:31
Pause	7.6	-	-	3:41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:49	47.01%	More
800m	3:58	7:59	50.72%	More
1km	4:58	7:59	52.76%	More
Mile	8:30	8:30	52.30%	More
5k	37:50	12:11	41.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:07	9:07	48.81
5km	33:42	10:51	46.14
5M	58:20	11:40	43.49
10km	1:14:57	12:04	42.38
10M	2:09:44	12:58	40.24
Half	2:57:07	13:31	38.45
20M	4:48:29	14:25	37.05
Mara	6:33:51	15:02	35.87

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