Tue 8th May 2018 at 6:00pm by shanksi

Run > Hill Work

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Time
1:41:26
Miles
7.27
Min/mi
13:57
Pacing
7%
WAVA
33.45
Stride(cm)
66
Cals
878
Cadence
176
Asc(m)
42
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 16:19(16:19/m) 123cal 3.68/6.97mph
2) 0.74m - 11:50(15:55/m) 91cal 3.77/6.91mph
3) 1m - 11:25(11:25/m) 115cal 5.25/6.89mph
4) 0.93m - 8:18(8:57/m) 125cal 6.71/8.81mph
5) 0.02m - 2:11(2:23:10/m) 2cal 0.42/6.49mph
6) 1m - 12:28(12:28/m) 108cal 4.82/6.85mph
7) 0.58m - 4:40(8:01/m) 77cal 7.48/7.97mph
8) 1m - 13:49(13:49/m) 113cal 4.34/7.41mph
9) 1m - 20:27(20:29/m) 124cal 2.93/6.32mph

16:19 11:50 11:25 8:18 2:11 12:28 4:40 13:49 20:27

Pace

30%

32%

20%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	2:55	2:55	11:39	183 176-194
0.50	9:41	6:46	27:05	181 172-188
0.75	13:48	4:07	16:29	178 118-186
1.00	16:19	2:31	10:02	177 170-180
1.25	18:36	2:17	9:09	178 170-182
1.50	21:50	3:14	12:55	159 108-184
1.75	28:05	6:15	24:58	171 98-186
2.00	31:11	3:06	12:24	175 166-180
2.25	34:33	3:23	13:31	159 124-184
2.50	37:06	2:33	10:11	182 180-184
2.75	39:37	2:30	10:01	186 174-190
3.00	41:31	1:54	7:36	186 182-190
3.25	43:21	1:50	7:21	184 180-188
3.50	45:57	2:36	10:25	172 126-188
3.75	50:51	4:54	19:35	168 128-188
4.00	54:17	3:26	13:43	170 118-184
4.25	57:53	3:37	14:27	158 124-188
4.50	1:00:47	2:54	11:34	175 128-186
4.75	1:03:00	2:13	8:53	186 182-190
5.00	1:05:02	2:02	8:06	185 180-190
5.25	1:06:59	1:57	7:50	184 178-188
5.50	1:12:01	5:02	20:08	180 88-192
5.75	1:14:52	2:52	11:26	171 124-190
6.00	1:17:51	2:59	11:55	168 128-180
6.25	1:20:48	2:57	11:47	168 118-186
6.50	1:27:18	6:30	26:01	163 114-184
6.75	1:29:56	2:38	10:31	188 180-194
7.00	1:38:21	8:25	33:39	185 180-190
7.25	1:41:14	2:53	11:31	186 172-196

Cadence

176 (196 max) Stride Length: 66cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.0	181	6.6	1:19:06	12:03
Walk	22.0	123	0.7	22:15	32:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:47	47.59%	More
800m	3:41	7:24	50.87%	More
1km	4:41	7:33	52.08%	More
Mile	8:23	8:23	49.62%	More
5k	33:57	10:56	41.70%	More
5 miles	1:00:31	12:06	38.05%	More
10k	1:18:04	12:34	36.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:20	10:20	40.28
5km	38:07	12:16	37.14
5M	1:05:55	13:11	34.93
10km	1:24:40	13:38	33.94
10M	2:26:25	14:39	32.42
Half	3:19:49	15:15	31.18
20M	5:25:15	16:16	30.35
Mara	7:23:51	16:56	29.66

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