Thu 16th Aug 2018 at 7:00pm by mrs shanksi

Run > Hill Work

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Time
55:23
Miles
4.80
Min/mi
11:32
Pacing
0%
WAVA
43.90
Stride(cm)
78
Cals
440
Cadence
180
Asc(m)
42
Hillscore
12
Surface
Road

Notes & Comments

Club session

Split Summary
===
1) 1m - 11:08(11:08/m) 98cal 5.39/8.68mph
2) 1m - 11:00(11:00/m) 95cal 5.46/7.03mph
3) 1m - 11:10(11:10/m) 92cal 5.37/6.76mph
4) 1m - 11:33(11:33/m) 94cal 5.19/7.26mph
5) 0.8m - 10:31(13:12/m) 61cal 4.55/6.91mph

11:08 11:00 11:10 11:33 10:31

Pin Map

0mi in 0

Pace

25%

75%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:54	2:54	11:34	183 178-188	0/19
0.50	6:07	3:14	12:55	181 88-190	3/5
0.75	16:21	10:13 +8:08	40:54	186 174-192	3/1
1.00	19:18	2:57	11:48	185 178-188	3/5
1.25	21:44	2:26	9:44	187 184-190	4/0
1.50	24:24	2:40	10:41	184 180-190	10/2
1.75	34:09	9:45 +6:37	38:59	158 104-220	12/0
2.00	36:54	2:45	11:01	187 172-192	6/6
2.25	39:16	2:22	9:29	188 176-194	10/4
2.50	41:55	2:39	10:36	185 182-188	9/8
2.75	44:36	2:41	10:43	181 116-190	24/1
3.00	48:04	3:28	13:51	174 116-184	3/17
3.25	50:22	2:18	9:13	186 182-190	0/16
3.50	52:30	2:08	8:33	189 186-192	1/10
3.75	56:41	4:10	16:41	183 116-190	8/2
4.00	59:38	2:57	11:47	177 88-190	7/6
4.25	1:01:53	2:16	9:03	189 178-192	1/13
4.50	1:07:09	5:16 +2:01	21:04	181 176-188	4/2
4.75	1:11:16	4:07	16:28	137 80-186	16/0
4.79	1:11:55	39	14:52	160 116-184	1/0

Elevation

Asc 42m, Range 60m, Flat prediction 38:42

Elevation Graph

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Biggest Climbs (m)	Min/mi
24 4.5%	11:55
23 3.1%	14:44
20 3.1%	28:07
19 3.6%	9:44
16 2.2%	10:02
16 2.8%	15:20
See your biggest climbs

Cadence

180 (220 max) Stride Length: 78cm Run: 92.2% Walk: 7.8%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:29	43.25%	More
800m	4:15	8:33	47.32%	More
1km	5:30	8:51	47.58%	More
Mile	10:05	10:05	44.12%	More
5k	37:57	12:13	40.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:05	9:05	48.99
5km	33:32	10:48	46.37
5M	58:03	11:37	43.71
10km	1:14:35	12:00	42.59
10M	2:09:06	12:55	40.44
Half	2:56:15	13:27	38.64
20M	4:47:04	14:21	37.23
Mara	6:31:56	14:58	36.05

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