Tue 3rd Apr 2018 at 6:00pm by BecsX

Run > Hill Work

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Time
37:12
Miles
4.41
Min/mi
8:26
Pacing
88%
WAVA
57.21
Stride(cm)
109
Cals
430
Cadence
175
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Warm up; 2 reps of east lancs loop steady with jog recovery; cool down

Split Summary
===
1) 1m - 8:59(8:59/m) 97cal 6.68/7.35mph
2) 0.7m - 6:07(8:44/m) 67cal 6.87/7.01mph
3) 0.77m - 5:54(7:43/m) 75cal 7.78/9.25mph
4) 0.24m - 2:12(8:59/m) 23cal 6.68/7.2mph
5) 0.75m - 5:51(7:46/m) 75cal 7.73/8.31mph
6) 0.95m - 8:08(8:35/m) 93cal 6.99/8.08mph

8:59 6:07 5:54 2:12 5:51 8:08

Pace

21%

38%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:13	1:13	9:42	176 174-178	0/5
0.25	2:20	1:08	9:01	174 172-176	1/3
0.38	3:36	1:16	10:04	173 172-176	6/0
0.50	4:43	1:07	8:55	174 174-176	1/1
0.63	5:48	1:05	8:42	175 172-176	0/4
0.75	6:52	1:04	8:30	175 174-176	0/5
0.88	7:54	1:02	8:18	177 174-180	0/8
1.00	9:00	1:06	8:49	175 168-184	3/2
1.13	10:13	1:13 +7	9:44	173 170-176	0/2
1.25	11:20	1:07	8:58	171 170-172	4/0
1.38	12:38	1:18 +14	10:23	174 170-176	2/0
1.50	13:43	1:05	8:39	172 170-174	3/0
1.63	14:48	1:05	8:41	173 172-174	2/0
1.75	16:06	1:18 +20	10:22	179 172-190	1/0
1.88	17:03	56	7:31	180 176-184	0/3
2.00	18:01	58	7:47	178 176-180	0/2
2.13	18:58	57	7:38	178 174-182	0/2
2.25	19:55	57	7:37	175 174-180	2/2
2.38	20:57	1:02	8:13	174 174-176	7/0
2.50	22:01	1:04	8:36	173 170-174	5/0
2.63	23:10	1:09	9:09	173 172-174	0/3
2.75	24:15	1:05 +4	8:38	176 170-184	0/1
2.88	25:11	56	7:31	180 178-184	0/3
3.00	26:08	57	7:34	178 176-180	0/2
3.13	27:02	54	7:12	178 174-180	0/3
3.25	28:00	58	7:43	176 174-180	2/2
3.38	29:01	1:02	8:15	175 174-176	8/0
3.50	30:06	1:05	8:39	173 170-174	5/0
3.63	31:14	1:08	9:01	171 168-172	0/3
3.75	32:26	1:12 +4	9:39	172 166-178	3/1
3.88	33:33	1:07	8:56	174 168-180	0/3
4.00	34:29	55	7:23	176 174-180	0/1
4.13	35:30	1:01	8:09	175 174-176	1/0
4.25	36:35	1:05	8:38	175 174-178	3/0
4.38	37:42	1:08	9:04	171 170-172	4/0
4.41	37:59	17	8:55	172 172-172	2/0

Elevation

Asc 42m, Range 23m, Flat prediction 35:53

Elevation Graph

Biggest Climbs (m)	Min/mi
15 3.0%	8:23
15 3.0%	8:34
12 1.2%	9:40
10 1.9%	8:45
See your biggest climbs

Cadence

175 (190 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	174	4.4	37:21	8:36
Walk	0.2	136	0	4	INF:00:00
Pause	1.5	-	-	34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:19	46.05%	More
800m	3:42	7:26	51.13%	More
1km	4:41	7:33	52.66%	More
Mile	8:01	8:01	53.08%	More
5k	26:11	8:26	56.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	55.16
5km	25:40	8:16	57.95
5M	42:30	8:30	56.94
10km	53:30	8:37	56.57
10M	1:28:36	8:52	56.14
Half	1:57:58	9:00	55.00
20M	3:04:44	9:14	55.16
Mara	4:05:57	9:23	54.83

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