Mon 3rd Sep 2018 at 6:00pm by purephase

Run > Hill Work

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Time
36:04
Miles
3.91
Min/mi
9:13
Pacing
43%
WAVA
52.14
Stride(cm)
97
Cals
426
Cadence
180
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 4:46(4:46/km) 70cal 12.57/15.35kmph
2) 1km - 4:51(4:51/km) 70cal 12.36/13.74kmph
3) 0.08km - 24(4:59/km) 5cal 12.02/12.53kmph
4) 0.12km - 2:57(23:57/km) 2cal 2.51/12.16kmph
5) 1km - 4:57(4:57/km) 71cal 12.11/15.22kmph
6) 1km - 4:59(4:59/km) 69cal 12.03/13.74kmph
7) 0.01km - 5(5:37/km) 10.68/12.26kmph
8) 0.12km - 2:59(25:01/km) 2cal 2.4/12.39kmph
9) 1km - 5:01(5:01/km) 72cal 11.94/14.68kmph
10) 0.94km - 5:02(5:21/km) 65cal 11.23/13.71kmph
11) 0.01km - 2(2:56/km) 20.48/10.65kmph

4:46 4:51 24 2:57 4:57 4:59 5 2:59 5:01 5:02 2

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	58	58	7:46	186 180-190
0.25	1:56	58	7:42	178 172-180
0.38	2:53	57	7:34	183 180-186
0.50	3:48	55	7:19	179 168-182
0.63	4:48	1:01	8:05	181 178-182
0.75	5:43	55	7:21	178 174-180
0.88	6:43	59	7:56	181 178-184
1.00	7:40	57	7:35	179 172-180
1.13	8:41	1:01	8:09	179 174-182
1.25	9:40	59	7:53	178 174-184
1.38	12:54	3:15 +3	25:56	163 112-184
1.50	14:02	1:08	9:02	185 172-190
1.63	15:03	1:01	8:06	178 176-180
1.75	16:04	1:01	8:05	184 182-190
1.88	17:01	57	7:39	180 178-184
2.00	18:04	1:03	8:23	184 178-190
2.13	18:59	55	7:20	180 174-186
2.25	20:02	1:03	8:27	182 174-186
2.38	21:00	58	7:46	179 174-182
2.50	22:04	1:03	8:26	182 176-186
2.63	23:24	1:20	10:41	179 174-184
2.75	26:14	2:50	22:41	184 182-186
2.88	27:26	1:12	9:39	182 178-186
3.00	28:27	1:00	8:03	181 172-190
3.13	29:28	1:01	8:07	183 176-190
3.25	30:27	59	7:54	183 174-190
3.38	31:32	1:05	8:43	181 176-186
3.50	32:34	1:01	8:12	180 178-184
3.63	33:40	1:06	8:52	180 174-182
3.75	34:40	1:00	8:01	181 178-186
3.88	35:50	1:09	9:15	179 174-184
3.90	36:04	14	8:07	179 178-180

Cadence

180 (190 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.9	180	3.9	34:57	9:00
Walk	3.1	114	0	1:07	44:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	45.29%	More
800m	3:46	7:34	52.37%	More
1km	4:43	7:35	54.52%	More
Mile	7:39	7:39	56.97%	More
5k	29:17	9:26	50.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:30	8:30	51.31
5km	28:16	9:06	52.52
5M	46:48	9:22	51.69
10km	58:56	9:29	51.28
10M	1:37:35	9:46	51.21
Half	2:09:56	9:55	50.50
20M	3:23:28	10:10	51.11
Mara	4:30:54	10:20	51.18

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