Sun 3rd Jun 2018 at 8:00am by Ally C

Run > Hill Work

warm

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Time
1:40:59
Miles
14.14
Min/mi
7:09
Pacing
50.5%
WAVA
68.04
Stride(cm)
130
Cals
1833
Cadence
174
Asc(m)
42
Surface
Road

Notes & Comments

3 mile jog then 5 x 0.90 mile long hill reps with Gareth, JP, Colin, Ryan, John A and Willie. C/down jog back to car park. Cracking session.

7:23 7:15 7:23 7:29 7:03 7:15 6:58 7:10 7:04 7:05 6:59 6:51 6:49 7:15 1:00

Pace

23%

75%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.50	3:48	3:48	7:37	171 124-176
1.00	7:23	3:34	7:09	175 170-180
1.50	10:59	3:37	7:13	173 166-178
2.00	14:38	3:38	7:16	171 166-176
2.50	18:20	3:42	7:24	170 168-174
3.00	22:02	3:42	7:24	169 166-172
3.50	29:16	7:15 +3:28	14:29	176 172-180
4.00	32:58	3:41	7:22	174 170-182
4.50	36:29	3:31	7:02	175 170-180
5.00	40:01	3:32	7:04	175 166-182
5.50	43:40	3:39	7:18	174 170-182
6.00	47:15	3:35	7:11	172 168-178
6.50	50:39	3:24	6:47	175 172-178
7.00	54:14	3:35	7:10	174 164-178
7.50	57:50	3:36	7:12	174 172-178
8.00	1:01:24	3:34	7:08	172 156-176
8.50	1:04:54	3:30	7:00	176 172-180
9.00	1:08:28	3:34	7:08	175 162-180
9.50	1:11:58	3:30	7:00	175 172-178
10.00	1:15:33	3:35	7:10	172 160-180
10.50	1:19:06	3:33	7:07	174 162-180
11.00	1:22:33	3:27	6:53	175 172-180
11.50	1:26:03	3:30	6:59	174 158-180
12.00	1:29:24	3:21	6:42	173 168-178
12.50	1:32:46	3:22	6:45	175 166-178
13.00	1:36:12	3:26	6:52	175 172-178
13.50	1:39:53	3:41	7:22	170 158-180
14.00	1:43:27	3:34	7:07	174 166-178
14.13	1:44:27	1:00	7:27	172 162-182

Cadence

174 (182 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.8	173	14.1	1:40:59	7:23
Walk	0.0	124	0	0	NAN:00:00
Pause	3.2	-	-	3:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:32	49.79%	More
800m	3:17	6:37	57.43%	More
1km	4:09	6:41	59.37%	More
Mile	6:42	6:42	62.67%	More
5k	21:22	6:53	66.79%	More
5 miles	34:46	6:57	66.77%	More
10k	43:26	6:59	66.73%	More
10 miles	1:10:23	7:02	68.01%	More
Half	1:36:45	7:23	65.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	68.76
5km	20:16	6:31	70.40
5M	33:33	6:43	69.18
10km	42:14	6:48	68.61
10M	1:09:57	7:00	68.44
Half	1:33:08	7:07	67.47
20M	2:25:50	7:18	68.27
Mara	3:14:10	7:25	68.38

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