Tue 12th Feb 2019 at 6:00pm by mrs shanksi

Run > Hill Work

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Time
54:34
Miles
4.83
Min/mi
11:18
Pacing
1%
WAVA
45.23
Stride(cm)
77
Cals
440
Cadence
184
Asc(m)
162
Hillscore
11
Surface
Road

Notes & Comments

Club session

Split Summary
===
1) 1m - 10:35(10:35/m) 94cal 5.67/7.26mph
2) 1m - 12:11(12:11/m) 93cal 4.92/8.27mph
3) 1m - 10:01(10:01/m) 89cal 5.99/9.29mph
4) 1m - 10:03(10:03/m) 95cal 5.97/8.89mph
5) 0.83m - 11:44(14:05/m) 69cal 4.26/6.2mph

10:35 12:11 10:01 10:03 11:44

Pin Map

0mi in 0

Pace

18%

82%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:48	2:48	11:11	188 184-194	2/3
0.50	5:23	2:36	10:23	186 180-190	0/17
0.75	7:57	2:34	10:15	186 182-190	3/8
1.00	12:43	4:46 +2:09	19:05	189 172-200	5/4
1.25	15:27	2:43	10:54	186 180-192	20/1
1.50	24:07	8:40 +4:15	34:41	167 112-230	3/16
1.75	26:38	2:31	10:03	191 176-210	12/9
2.00	29:11	2:33	10:11	188 180-194	13/5
2.25	31:34	2:23	9:34	185 116-194	12/10
2.50	34:25	2:51 +26	11:25	188 164-196	3/13
2.75	37:04	2:39	10:36	186 116-194	13/8
3.00	41:30	4:26 +1:53	17:44	176 96-196	6/3
3.25	43:57	2:27	9:48	189 180-198	7/9
3.50	46:18	2:21	9:22	189 182-196	7/8
3.75	48:34	2:16	9:04	190 184-196	5/10
4.00	52:29	3:56 +55	15:42	186 174-196	3/7
4.25	56:18	3:49	15:15	186 178-194	11/5
4.50	59:13	2:55	11:39	187 174-210	10/11
4.75	1:08:51	9:38 +5:52	38:32	177 116-196	10/11
4.83	1:10:05	1:14	14:52	157 116-188	5/0

Elevation

Asc 162m, Range 29m, Flat prediction 44:58

Elevation Graph

Biggest Climbs (m)	Min/mi
24 4.3%	10:29
16 5.4%	50:06
14 5.8%	10:35
14 5.1%	10:49
13 5.5%	11:17
12 5.2%	9:52
See your biggest climbs

Cadence

184 (230 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.6	187	4.7	48:29	12:52
Walk	12.1	116	0.2	9:54	1:02:28
Pause	14.3	-	-	11:42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	42.77%	More
800m	4:23	8:49	46.31%	More
1km	5:46	9:16	45.84%	More
Mile	10:01	10:01	44.82%	More
5k	36:16	11:40	43.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	50.51
5km	32:48	10:33	47.80
5M	56:47	11:21	45.05
10km	1:12:57	11:44	43.91
10M	2:06:17	12:38	41.70
Half	2:52:24	13:10	39.85
20M	4:40:49	14:02	38.40
Mara	6:23:23	14:38	37.19

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