Wed 3rd Apr 2019 at 6:00am by Steve72

Run > Hill Work

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Time
38:21
Miles
4.46
Min/mi
8:36
Pacing
88%
WAVA
53.49
Stride(cm)
104
Cals
502
Cadence
180
Asc(m)
75
Hillscore
1
Surface
Road

Notes & Comments

Hill Tempo Reps

Split Summary
===
1) 1m - 9:40(9:40/m) 114cal 6.21/6.99mph
2) 0.07m - 40(10:03/m) 7cal 5.97/6.76mph
3) 0.4m - 3:00(7:32/m) 45cal 7.96/8.35mph
4) 0.33m - 3:00(9:13/m) 37cal 6.51/7.87mph
5) 0.41m - 3:00(7:20/m) 46cal 8.19/9.89mph
6) 0.33m - 3:00(8:57/m) 38cal 6.7/8.45mph
7) 0.44m - 3:00(6:50/m) 48cal 8.78/9.58mph
8) 0.33m - 3:00(9:08/m) 37cal 6.57/9.06mph
9) 1m - 8:38(8:38/m) 112cal 6.95/7.37mph
10) 0.16m - 1:23(8:32/m) 18cal 7.04/7.35mph

9:40 40 3:00 3:00 3:00 3:00 3:00 3:00 8:38 1:23

Pin Map

0mi in 0

Pace

42%

33%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:32	183 174-186	2/1
0.25	2:30	1:19	10:31	182 180-184	4/2
0.38	3:41	1:11	9:29	180 178-184	2/1
0.50	4:54	1:13	9:43	178 176-180	1/2
0.63	6:06	1:12	9:35	178 176-178	0/3
0.75	7:16	1:10	9:19	177 176-180	0/2
0.88	8:29	1:13	9:40	177 176-180	2/2
1.00	9:39	1:11	9:25	177 176-178	0/6
1.13	10:45	1:05	8:42	181 176-192	2/2
1.25	11:44	59	7:52	186 180-190	6/0
1.38	12:38	55	7:19	181 178-184	2/2
1.50	13:39	1:01	8:04	178 172-186	2/1
1.63	14:48	1:09	9:09	175 174-176	1/2
1.75	15:59	1:11	9:30	176 174-178	2/2
1.88	17:00	1:01	8:10	187 176-198	5/5
2.00	17:53	53	7:01	186 182-190	2/1
2.13	18:49	56	7:32	182 180-184	2/0
2.25	19:46	57	7:34	181 174-186	3/2
2.38	20:52	1:06	8:49	176 174-178	1/3
2.50	21:59	1:07	8:59	175 172-178	0/2
2.63	22:57	58	7:42	188 176-194	3/2
2.75	23:52	55	7:21	189 188-192	3/0
2.88	24:40	48	6:24	186 184-188	3/1
3.00	25:33	53	7:02	186 176-188	2/0
3.13	26:44	1:11	9:30	176 174-180	3/1
3.25	27:53	1:09	9:08	178 176-180	3/2
3.38	29:00	1:08	9:01	177 176-180	2/2
3.50	30:04	1:03	8:26	176 174-180	2/4
3.63	31:10	1:07	8:53	177 176-178	1/1
3.75	32:14	1:03	8:28	177 174-178	0/2
3.88	33:16	1:02	8:19	178 174-180	0/5
4.00	34:23	1:07	8:56	178 174-182	2/1
4.13	35:29	1:06	8:46	178 176-180	1/2
4.25	36:33	1:05	8:36	178 174-180	3/1
4.38	37:35	1:01	8:11	178 176-180	1/1
4.46	38:21	46	8:38	179 174-182	1/0

Elevation

Asc 75m, Range 20m, Flat prediction 39:10

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.5%	7:10
See your biggest climbs

Cadence

180 (198 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	4.5	38:21	8:35
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:38	48.67%	More
800m	3:31	7:04	53.25%	More
1km	4:39	7:28	52.59%	More
Mile	7:37	7:37	54.62%	More
5k	25:36	8:15	55.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	53.71
5km	26:03	8:23	54.35
5M	43:20	8:40	53.14
10km	54:41	8:48	52.56
10M	1:30:59	9:06	52.18
Half	2:01:28	9:16	51.29
20M	3:11:01	9:33	51.68
Mara	4:15:01	9:44	51.62

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