Wed 10th Apr 2019 at 10:00am by BecsX

Run > Hill Work

  • Time
    43:06
  • Miles
    4.98
  • Min/mi
    8:39
  • Pacing
    82%
  • WAVA
    56.13
  • Stride(cm)
    107
  • Cals
    480
  • Cadence
    173
  • Asc(m)
    70
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Warm up; 2 x East Lancs Loop easy inc recoveries; cool down

Split Summary
===
1) 1m - 8:54(8:54/m) 96cal 6.74/7.26mph
2) 1m - 9:07(9:07/m) 98cal 6.58/7.26mph
3) 0.22m - 1:59(9:10/m) 21cal 6.55/6.78mph
4) 0.76m - 6:12(8:10/m) 75cal 7.35/8.85mph
5) 0.25m - 2:14(8:50/m) 24cal 6.8/7.31mph
6) 0.76m - 6:13(8:12/m) 75cal 7.32/8.41mph
7) 0.95m - 8:27(8:53/m) 91cal 6.75/7.18mph
8:54 9:07 1:59 6:12 2:14 6:13 8:27

Pace

4% 36% 39% 20% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:14 2:14 8:56 175 168-178 0/8
0.50 4:35 2:21 9:22 173 170-176 8/1
0.75 6:46 2:11 8:45 174 170-182 0/8
1.00 8:53 2:07 8:30 173 172-176 0/13
1.25 11:09 2:16 9:02 173 170-174 1/3
1.50 13:25 2:16 9:05 173 168-176 3/1
1.75 15:44 2:19 9:17 172 168-174 6/1
2.00 18:24 2:40 +24 10:41 172 168-176 4/0
2.25 21:21 2:57 +46 11:46 173 168-188 3/0
2.50 23:15 1:54 7:36 177 176-182 0/5
2.75 25:17 2:02 8:08 175 172-176 1/5
3.00 27:31 2:14 8:55 173 170-174 13/0
3.25 29:42 2:11 8:45 173 168-190 0/5
3.50 31:38 1:56 7:44 177 174-180 0/5
3.75 33:39 2:01 8:06 176 174-176 1/5
4.00 35:52 2:13 8:51 174 170-176 13/0
4.25 38:24 2:32 +15 10:09 171 168-176 2/4
4.50 40:39 2:15 8:59 174 166-176 1/4
4.75 42:46 2:07 8:28 174 172-176 3/1
4.94 44:30 1:44 9:14 169 168-174 7/0

Elevation

Asc 70m, Range 26m, Flat prediction 40:43
Elevation Graph
Biggest Climbs (m) Min/mi
15 3.0% 8:54
14 2.9% 8:56
12 1.3% 11:08
11 2.0% 8:55
See your biggest climbs

Cadence

173 (190 max) Stride Length: 107cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:16 46.88% More
800m 3:50 7:43 49.25% More
1km 4:54 7:53 50.50% More
Mile 8:18 8:18 51.46% More
5k 27:46 8:56 53.75% More

Predictions

Dist Time Per Mile WAVA
1M 7:52 7:52 54.30
5km 26:08 8:25 57.11
5M 43:17 8:39 56.14
10km 54:30 8:46 55.77
10M 1:30:15 9:02 55.34
Half 2:00:09 9:10 54.22
20M 3:08:09 9:24 54.36
Mara 4:10:30 9:34 54.01
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