Wed 13th Feb 2019 at 4:00am by Toks

Run > Hill Work

Good

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Time
34:24
Miles
3.11
Min/mi
11:04
Pacing
87%
WAVA
46.08
Stride(cm)
89
Cals
373
Cadence
164
Asc(m)
73
Surface
Road

Notes & Comments

Great speed work of 5k 🙌🏾🙌🏾🙌🏾🙌🏾💪🏽💪🏽💪🏽💪🏽💪🏽😍😍😍😍😍

Split Summary
===
1) 1m - 11:58(11:58/m) 118cal 5.01/6.72mph
2) 1m - 10:14(10:14/m) 116cal 5.86/7.12mph
3) 1m - 11:01(11:01/m) 125cal 5.45/7.06mph
4) 0.11m - 1:10(10:52/m) 14cal 5.52/6.24mph

11:58 10:14 11:01 1:10

Pace

10%

12%

30%

44%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:34	1:34	12:29	172 168-174	5/0
0.25	3:01	1:27	11:38	173 170-176	5/2
0.38	4:36	1:35	12:39	159 116-174	5/2
0.50	6:03	1:27	11:34	170 168-172	2/2
0.63	7:29	1:26	11:30	162 118-172	4/0
0.75	8:56	1:27	11:38	158 120-172	3/0
0.88	10:27	1:31	12:05	159 120-170	5/3
1.00	11:58	1:32	12:14	157 116-168	3/0
1.13	13:11	1:13	9:45	167 166-170	0/4
1.25	14:19	1:08	9:00	168 166-170	0/2
1.38	15:45	1:26	11:25	167 164-168	2/1
1.50	17:05	1:21	10:46	162 120-168	2/2
1.63	18:36	1:31	12:04	167 164-168	6/0
1.75	19:54	1:18	10:23	162 120-168	0/8
1.88	21:02	1:08	9:02	165 164-168	0/10
2.00	22:12	1:11	9:24	168 166-172	0/4
2.13	23:34	1:22	10:57	165 120-172	2/1
2.25	25:10	1:35	12:44	147 112-170	1/2
2.38	26:39	1:29	11:56	162 122-172	1/4
2.50	28:03	1:24	11:08	176 166-248	2/2
2.63	29:17	1:14	9:54	166 164-168	1/2
2.75	30:38	1:21	10:49	163 120-168	1/2
2.88	31:52	1:14	9:51	167 164-170	2/5
3.00	33:13	1:21	10:49	167 166-168	2/1
3.11	34:24	1:11	10:58	166 164-168	6/5

Elevation

Asc 73m, Range 31m, Flat prediction 34:24

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (248 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	168	2.9	30:25	10:37
Walk	11.6	118	0.2	3:59	16:25

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:05	41.22%	More
800m	4:49	9:41	42.49%	More
1km	6:17	10:07	42.35%	More
Mile	10:13	10:13	44.28%	More
5k	34:24	11:04	45.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:20	10:20	43.81
5km	34:22	11:04	46.03
5M	56:54	11:23	45.37
10km	1:11:39	11:32	45.11
10M	1:58:38	11:52	44.80
Half	2:37:57	12:03	43.91
20M	4:07:21	12:22	44.03
Mara	5:29:20	12:34	43.74

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