Wed 21st Nov 2018 at 9:00am by TheDuke

Run > Hill Work

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Time
35:55
Miles
4.19
Min/mi
8:34
Pacing
85%
WAVA
56.20
Stride(cm)
118
Cals
468
Cadence
159
Surface
Road

Notes & Comments

Winter's here....chilly today. Hill work at a reasonable pace.

Split Summary
===
1) 1m - 8:45(8:45/m) 108cal 6.86/0mph
2) 1m - 8:06(8:06/m) 110cal 7.4/0mph
3) 1m - 9:19(9:19/m) 118cal 6.44/0mph
4) 1m - 8:26(8:26/m) 111cal 7.12/0mph
5) 0.19m - 1:19(7:08/m) 21cal 8.42/0mph

8:45 8:06 9:19 8:26 1:19

Pin Map

12/01/14

0mi in 0

Pace

28%

21%

27%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:03	1:03	8:24	161 158-166	0/0
0.25	2:05	1:02	8:14	158 156-160	0/0
0.38	3:18	1:13	9:45	156 152-160	0/0
0.50	4:36	1:18	10:27	155 154-156	0/0
0.63	5:45	1:09	9:13	157 152-164	0/0
0.75	6:46	1:01	8:08	157 154-158	0/0
0.88	7:41	55	7:20	159 152-168	0/0
1.00	8:45	1:03	8:26	161 156-172	0/0
1.13	9:44	1:00	7:58	157 154-164	0/0
1.25	10:37	52	6:59	159 154-180	0/0
1.38	11:44	1:07	8:58	160 154-178	0/0
1.50	12:58	1:14	9:55	155 152-158	0/0
1.63	14:02	1:04	8:32	154 150-160	0/0
1.75	14:55	52	6:58	160 154-164	0/0
1.88	15:56	1:02	8:15	159 154-164	0/0
2.00	16:51	54	7:13	161 154-170	0/0
2.13	18:03	1:13	9:41	156 152-158	0/0
2.25	19:12	1:09	9:14	156 152-158	0/0
2.38	20:27	1:15	9:56	156 154-158	0/0
2.50	21:41	1:14	9:52	156 154-160	0/0
2.63	22:55	1:14	9:52	154 154-156	0/0
2.75	24:07	1:12	9:37	154 150-166	0/0
2.88	24:52	45	6:01	173 156-182	0/0
3.00	26:09	1:17	10:15	154 152-156	0/0
3.13	27:25	1:16	10:11	155 154-158	0/0
3.25	28:33	1:08	9:04	156 154-158	0/0
3.38	29:35	1:02	8:13	157 156-162	0/0
3.50	30:45	1:10	9:23	155 152-158	0/0
3.63	31:48	1:03	8:23	158 156-162	0/0
3.75	32:42	54	7:10	164 152-176	0/0
3.88	33:35	53	7:04	161 158-168	0/0
4.00	34:35	1:00	7:58	161 152-168	0/0
4.13	35:35	1:00	8:00	160 158-162	0/0
4.18	35:55	20	5:37	189 176-206	0/0

Elevation

Asc 0m, Range 0m, Flat prediction 35:55

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

159 (206 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	158	4.2	35:55	8:35
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:56	48.57%	More
800m	3:35	7:12	55.02%	More
1km	4:38	7:28	55.37%	More
Mile	7:57	7:57	54.86%	More
5k	26:32	8:32	55.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:52	7:52	55.44
5km	26:09	8:25	56.77
5M	43:19	8:40	55.84
10km	54:32	8:47	55.42
10M	1:30:19	9:02	55.33
Half	2:00:15	9:11	54.57
20M	3:08:18	9:25	55.22
Mara	4:10:42	9:34	55.31

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