Fri 12th Jan 2018 at 9:00am by mrs shanksi

Run > Hill Work

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Time
46:57
Miles
4.55
Min/mi
10:19
Pacing
0%
WAVA
49.01
Stride(cm)
84
Cals
411
Cadence
186
Asc(m)
42
Hillscore
10
Surface
Road

Notes & Comments

Club session

Split Summary
===
1) 1m - 11:07(11:07/m) 90cal 5.4/6.72mph
2) 1m - 11:32(11:32/m) 94cal 5.21/8.66mph
3) 1m - 8:17(8:17/m) 93cal 7.24/10.85mph
4) 1m - 9:18(9:18/m) 85cal 6.46/8.35mph
5) 0.55m - 6:43(12:16/m) 49cal 4.89/6.62mph

11:07 11:32 8:17 9:18 6:43

Pin Map

0mi in 0

Pace

22%

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:50	1:50	14:38	187 182-190	3/1
0.25	3:33	1:43	13:46	172 116-192	0/12
0.38	15:21	11:48 +11:01	1:34:26	177 116-192	0/5
0.50	17:16	1:54	15:15	190 186-194	1/1
0.63	18:31	1:15	10:04	190 182-194	8/0
0.75	19:47	1:16	10:09	187 182-190	4/1
0.88	20:59	1:12	9:34	191 188-194	6/1
1.00	22:08	1:09	9:16	191 188-194	8/0
1.13	26:06	3:58 +1:57	31:44	182 116-194	5/2
1.25	27:24	1:17	10:19	192 188-194	5/0
1.38	28:36	1:12	9:40	190 188-192	1/4
1.50	29:57	1:20	10:43	190 188-192	6/0
1.63	31:15	1:19	10:31	190 186-192	11/0
1.75	32:31	1:16	10:06	190 188-192	7/0
1.88	34:01	1:30	11:58	189 186-192	5/0
2.00	35:37	1:36	12:46	141 116-192	0/8
2.13	37:39	2:03 +1:03	16:21	183 162-198	0/9
2.25	38:40	1:01	8:09	192 190-198	0/8
2.38	39:40	59	7:53	196 194-198	2/3
2.50	40:37	57	7:40	195 194-198	1/4
2.63	41:49	1:12	9:34	193 188-196	0/4
2.75	42:46	57	7:35	195 190-200	1/7
2.88	43:43	58	7:43	195 194-196	2/6
3.00	47:30	3:46 +2:34	30:12	194 192-198	9/0
3.13	48:41	1:11	9:26	190 186-194	4/2
3.25	49:58	1:18	10:21	188 186-192	2/4
3.38	52:25	2:27 +1:32	19:33	188 116-198	1/7
3.50	53:31	1:06	8:47	196 194-196	2/6
3.63	55:37	2:07 +49	16:54	191 178-196	6/3
3.75	59:16	3:39 +2:27	29:11	200 190-204	0/8
3.88	1:00:33	1:16	10:10	185 116-196	2/2
4.00	1:01:38	1:06	8:45	193 188-196	0/10
4.13	1:03:03	1:25	11:21	187 182-192	1/2
4.25	1:04:26	1:22	10:59	187 182-192	4/0
4.38	1:05:44	1:18	10:28	188 186-190	8/0
4.50	1:07:40	1:56	15:31	139 116-190	8/0
4.55	1:08:16	36	12:58	189 188-190	1/0

Elevation

Asc 42m, Range 62m, Flat prediction 37:22

Elevation Graph

Biggest Climbs (m)	Min/mi
30 3.7%	10:45
23 2.9%	12:26
15 3.9%	9:20
13 2.7%	9:48
12 4.6%	25:39
11 3.6%	22:59
See your biggest climbs

Cadence

186 (204 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.0	191	4.3	40:06	13:57
Walk	9.4	116	0.2	8:19	33:48
Pause	22.5	-	-	19:51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	49.50%	More
800m	3:55	7:52	51.40%	More
1km	4:52	7:51	53.72%	More
Mile	8:17	8:17	53.67%	More
5k	37:14	11:59	41.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:11	8:11	54.38
5km	30:14	9:44	51.43
5M	52:21	10:28	48.46
10km	1:07:15	10:49	47.23
10M	1:56:24	11:38	44.85
Half	2:38:55	12:08	42.85
20M	4:18:50	12:57	41.29
Mara	5:53:23	13:29	39.98

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