Tue 22nd Jan 2019 at 6:00pm by SooWoo
Run > Hill Work
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Time
1:37:58
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Miles 7.22
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Min/mi 13:34
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Pacing
32%
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WAVA
39.81
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Stride(cm)
71
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Cals
800
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Cadence
166
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Asc(m)
324
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Hillscore
28
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Surface
Road
Notes & Comments
WCH hill session and extra miles
Split Summary
===
1) 1m - 12:09(12:09/m) 103cal 4.94/7.22mph
2) 1m - 14:43(14:43/m) 101cal 4.08/5.36mph
3) 1m - 11:19(11:19/m) 135cal 5.3/6.95mph
4) 1m - 11:27(11:27/m) 124cal 5.24/6.35mph
5) 1m - 14:29(14:29/m) 112cal 4.14/5.53mph
6) 1m - 18:05(18:05/m) 85cal 3.32/4.99mph
7) 1m - 13:12(13:12/m) 112cal 4.55/6.1mph
8) 0.22m - 2:34(11:58/m) 28cal 5.01/5.3mph
Split Summary
===
1) 1m - 12:09(12:09/m) 103cal 4.94/7.22mph
2) 1m - 14:43(14:43/m) 101cal 4.08/5.36mph
3) 1m - 11:19(11:19/m) 135cal 5.3/6.95mph
4) 1m - 11:27(11:27/m) 124cal 5.24/6.35mph
5) 1m - 14:29(14:29/m) 112cal 4.14/5.53mph
6) 1m - 18:05(18:05/m) 85cal 3.32/4.99mph
7) 1m - 13:12(13:12/m) 112cal 4.55/6.1mph
8) 0.22m - 2:34(11:58/m) 28cal 5.01/5.3mph
12:09 14:43 11:19 11:27 14:29 18:05 13:12 2:34
Pin Map |
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Min/mi0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.25 | 2:31 | 2:31 +3 | 10:03 | 173 168-176 | 2/1 |
0.50 | 11:03 | 8:32 +5:53 | 34:08 | 170 120-178 | 7/3 |
0.75 | 14:45 | 3:42 +11 | 14:49 | 166 154-174 | 11/2 |
1.00 | 18:31 | 3:46 +16 | 15:03 | 165 120-178 | 20/0 |
1.25 | 23:09 | 4:38 +8 | 18:34 | 158 112-174 | 40/2 |
1.50 | 27:40 | 4:31 +36 | 18:03 | 173 154-186 | 13/21 |
1.75 | 31:23 | 3:43 +20 | 14:53 | 172 120-184 | 0/34 |
2.00 | 34:18 | 2:55 | 11:40 | 170 158-174 | 5/2 |
2.25 | 37:25 | 3:08 +14 | 12:30 | 172 168-178 | 3/2 |
2.50 | 40:32 | 3:07 +6 | 12:27 | 170 166-178 | 1/11 |
2.75 | 43:20 | 2:47 | 11:10 | 164 120-174 | 0/6 |
3.00 | 45:57 | 2:37 | 10:29 | 172 170-174 | 1/3 |
3.25 | 48:38 | 2:41 +7 | 10:45 | 172 168-174 | 1/5 |
3.50 | 55:32 | 6:54 +4:03 | 27:36 | 171 168-176 | 7/4 |
3.75 | 59:02 | 3:30 +15 | 13:59 | 170 160-174 | 23/0 |
4.00 | 1:01:49 | 2:47 | 11:07 | 172 170-176 | 0/3 |
4.25 | 1:04:47 | 2:59 | 11:54 | 171 168-178 | 5/4 |
4.50 | 1:10:05 | 5:18 +1:52 | 21:12 | 164 106-174 | 18/1 |
4.75 | 1:16:47 | 6:42 +2:08 | 26:47 | 164 98-188 | 34/5 |
5.00 | 1:20:18 | 3:32 | 14:06 | 172 120-186 | 7/35 |
5.25 | 1:25:21 | 5:03 | 20:11 | 157 102-172 | 33/8 |
5.50 | 1:28:46 | 3:25 | 13:40 | 171 164-182 | 13/30 |
5.75 | 1:34:01 | 5:14 | 20:57 | 144 104-174 | 34/12 |
6.00 | 1:38:23 | 4:22 | 17:28 | 164 104-180 | 16/14 |
6.25 | 1:42:25 | 4:02 | 16:09 | 163 98-182 | 12/24 |
6.50 | 1:47:28 | 5:03 +1:51 | 20:14 | 172 128-194 | 0/38 |
6.75 | 1:50:39 | 3:11 +16 | 12:44 | 166 120-174 | 0/18 |
7.00 | 1:56:16 | 5:37 +2:45 | 22:27 | 168 108-178 | 4/7 |
7.21 | 1:59:00 | 2:44 | 12:45 | 171 164-176 | 1/2 |
Elevation
Asc 324m,
Range 89m, Flat prediction 1:32:00
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
86 7.2% | 17:02 |
51 8.7% | 14:15 |
33 22.3% | 25:33 |
30 3.7% | 12:07 |
30 13.9% | 15:31 |
13 10.5% | 17:58 |
See your biggest climbs |
Cadence
166 (194 max)
Stride Length: 71cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 77.3 | 170 | 7 | 1:29:15 | 14:35 |
Walk | 13.4 | 115 | 0.3 | 17:37 | 1:07:48 |
Still | 0.0 | - | - | 1 | - |
Pause | 9.2 | - | - | 12:07 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:33 | 11:33 | 40.41 |
5km | 39:21 | 12:40 | 41.45 |
5M | 1:05:50 | 13:10 | 40.42 |
10km | 1:23:17 | 13:24 | 40.00 |
10M | 2:19:21 | 13:56 | 39.37 |
Half | 3:06:38 | 14:15 | 38.38 |
20M | 4:54:58 | 14:45 | 38.19 |
Mara | 6:35:03 | 15:05 | 37.76 |
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