Tue 4th Jun 2019 at 11:00am by Ally C

Run > Hill Work

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Time
21:59
Miles
3.00
Min/mi
7:20
Pacing
91.8%
WAVA
63.09
Stride(cm)
125
Cals
383
Cadence
176
Asc(m)
96
Hillscore
8
Surface
Road

Notes & Comments

1 mile warm up and first set of 4x0.25mile school brae hills.

7:38 1:53 1:47 1:51 1:44 1:50 1:43 1:54 1:38 2

Pace

50%

44%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:00	1:00	8:03	171 126-180	0/1
0.25	1:59	59	7:50	176 174-180	0/1
0.38	2:56	57	7:35	178 172-182	1/1
0.50	3:53	57	7:38	180 178-182	3/0
0.63	4:49	55	7:23	178 176-184	3/0
0.75	5:45	56	7:29	177 172-182	2/0
0.88	6:40	55	7:21	177 172-182	1/1
1.00	7:39	59	7:52	173 168-178	1/2
1.13	8:39	1:00	8:03	179 176-188	14/0
1.25	9:33	53	7:08	177 172-182	3/1
1.38	10:28	56	7:25	175 166-178	2/3
1.50	11:18	50	6:37	172 170-174	0/15
1.63	12:16	58	7:45	179 172-182	15/0
1.75	13:10	54	7:12	177 164-182	3/2
1.88	14:03	53	7:03	175 170-178	2/3
2.00	14:53	50	6:39	171 168-172	0/15
2.13	15:51	58	7:44	178 170-184	15/0
2.25	16:45	54	7:16	174 166-178	3/1
2.38	17:37	52	6:55	175 172-178	2/3
2.50	18:27	50	6:41	171 168-176	0/15
2.63	19:26	58	7:47	177 174-180	15/0
2.75	20:20	55	7:17	173 164-178	3/1
2.88	21:10	49	6:36	177 170-182	2/3
3.00	21:58	48	6:21	172 170-176	0/15
3.00	22:00	2	8:53	170 170-170	0/0

Elevation

Asc 96m, Range 29m, Flat prediction 21:52

Elevation Graph

Biggest Climbs (m)	Min/mi
20 5.6%	7:46
19 3.9%	7:19
19 6.1%	7:21
19 6.3%	7:13
See your biggest climbs

Cadence

176 (188 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	3	22:00	7:19
Walk	0.0	126	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:30	50.42%	More
800m	3:29	7:00	54.69%	More
1km	4:18	6:56	57.67%	More
Mile	7:04	7:04	59.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	61.55
5km	22:49	7:21	63.02
5M	37:47	7:33	61.94
10km	47:34	7:39	61.42
10M	1:18:46	7:53	61.29
Half	1:44:52	8:00	60.43
20M	2:44:13	8:13	61.15
Mara	3:38:39	8:21	61.24

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