Mon 8th Apr 2019 at 6:00pm by Keegan

Run > Hill Work

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Time
36:16
Miles
4.68
Min/mi
7:45
Pacing
48%
WAVA
56.23
Stride(cm)
125
Cals
564
Cadence
166
Asc(m)
126
Hillscore
10
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:28(8:28/m) 124cal 7.08/7.97mph
2) 0.08m - 40(8:01/m) 9cal 7.49/7.33mph
3) 0.22m - 1:25(6:21/m) 27cal 9.44/11.31mph
4) 0.25m - 2:09(8:33/m) 29cal 7.02/9.39mph
5) 0.25m - 1:33(6:11/m) 30cal 9.71/10.85mph
6) 0.25m - 1:23(5:30/m) 28cal 10.91/11.02mph
7) 0.25m - 1:37(6:32/m) 29cal 9.18/11.21mph
8) 0.26m - 2:21(8:59/m) 32cal 6.68/8.62mph
9) 0.25m - 1:40(6:41/m) 30cal 8.98/10.46mph
10) 0.25m - 1:28(5:49/m) 30cal 10.31/10.77mph
11) 0.25m - 1:44(6:56/m) 30cal 8.64/10.31mph
12) 0.26m - 2:16(8:50/m) 30cal 6.79/8.56mph
13) 0.25m - 1:42(6:48/m) 30cal 8.82/9.91mph
14) 0.86m - 7:50(9:09/m) 106cal 6.55/8.68mph

8:28 40 1:25 2:09 1:33 1:23 1:37 2:21 1:40 1:28 1:44 2:16 1:42 7:50

Pace

20%

30%

19%

12%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:17	165 164-166	2/1
0.25	2:10	1:08	9:00	164 164-166	3/1
0.38	3:08	59	7:49	164 162-166	1/3
0.50	4:14	1:06	8:45	166 164-166	8/0
0.63	5:20	1:06	8:49	164 158-166	4/2
0.75	6:25	1:05	8:39	164 162-164	1/2
0.88	7:24	59	7:55	165 162-166	3/1
1.00	8:28	1:03	8:27	159 158-160	0/9
1.13	10:13	1:46 +50	14:05	159 120-188	1/3
1.25	11:02	49	6:30	176 176-178	11/0
1.38	12:27	1:25 +29	11:20	162 122-176	2/4
1.50	13:34	1:07	8:57	158 158-158	0/8
1.63	14:51	1:17 +28	10:15	172 160-184	3/2
1.75	15:39	48	6:23	177 176-180	9/0
1.88	17:44	2:05 +1:28	16:39	171 120-180	2/4
2.00	18:32	49	6:28	174 172-176	0/8
2.13	20:42	2:10 +1:28	17:20	175 170-180	2/2
2.25	21:35	53	7:03	175 174-176	10/0
2.38	23:12	1:36 +35	12:52	166 158-176	2/2
2.50	24:21	1:09	9:10	158 156-158	0/10
2.63	26:23	2:02 +1:13	16:17	167 158-178	1/1
2.75	27:19	56	7:31	172 170-174	9/0
2.88	29:19	2:00 +1:18	16:03	167 120-174	3/2
3.00	30:08	49	6:30	170 168-172	0/10
3.13	32:34	2:26 +1:42	19:26	170 168-176	1/1
3.25	33:31	57	7:33	172 170-174	8/0
3.38	35:07	1:37 +38	12:52	161 120-172	4/2
3.50	36:17	1:10	9:18	158 156-158	0/9
3.63	38:17	2:00 +1:07	16:02	165 158-174	1/2
3.75	39:11	54	7:12	171 170-172	8/0
3.88	40:43	1:32 +33	12:13	167 160-172	4/0
4.00	41:52	1:09	9:11	161 158-164	0/4
4.13	43:02	1:10	9:24	162 158-164	4/2
4.25	44:11	1:09	9:11	158 158-160	1/8
4.38	45:20	1:09	9:11	161 158-164	1/5
4.50	46:32	1:12	9:34	164 162-166	2/1
4.63	47:35	1:03	8:24	166 164-168	2/2
4.68	48:06	31	9:28	165 164-166	1/1

Elevation

Asc 126m, Range 17m, Flat prediction 25:30

Elevation Graph

Biggest Climbs (m)	Min/mi
15 3.7%	12:27
14 3.2%	8:44
14 4.4%	9:07
14 3.4%	13:24
14 3.4%	14:01
14 3.1%	11:14
See your biggest climbs

Cadence

166 (188 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.7	166	4.7	35:12	9:06
Walk	10.1	120	0	5:35	8:49:18
Still	0.1	-	-	4	-
Pause	13.1	-	-	7:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:22	5:28	56.19%	More
800m	4:09	8:22	42.25%	More
1km	5:12	8:22	44.22%	More
Mile	8:27	8:27	46.78%	More
5k	32:09	10:21	41.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:57	6:57	56.87
5km	23:24	7:32	57.41
5M	38:56	7:47	56.00
10km	49:07	7:54	55.38
10M	1:21:43	8:10	54.96
Half	1:49:06	8:20	54.02
20M	2:51:34	8:35	54.43
Mara	3:49:03	8:45	54.36

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