Thu 9th Jan 2020 at 6:00pm by corned beef keith

Run > Hill Work

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Time
1:13:45
Miles
8.82
Min/mi
8:22
Pacing
0%
WAVA
58.82
Stride(cm)
112
Cals
1072
Cadence
172
Asc(m)
309
Hillscore
25
Surface
Road

Notes & Comments

Club hilly run

Split Summary
===
1) 1m - 7:48(7:48/m) 124cal 7.69/8.25mph
2) 1m - 7:24(7:24/m) 124cal 8.1/8.45mph
3) 1m - 7:28(7:28/m) 125cal 8.03/8.54mph
4) 1m - 9:05(9:05/m) 120cal 6.61/7.6mph
5) 1m - 8:29(8:29/m) 119cal 7.07/8.12mph
6) 1m - 8:59(8:59/m) 120cal 6.68/9.41mph
7) 1m - 8:57(8:57/m) 120cal 6.7/8.83mph
8) 1m - 8:34(8:34/m) 120cal 7.01/9.06mph
9) 0.82m - 7:01(8:34/m) 100cal 7.01/7.35mph

7:48 7:24 7:28 9:05 8:29 8:59 8:57 8:34 7:01

Pace

19%

23%

34%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:35	2:35 +35	10:20	171 168-174	3/2
0.50	4:33	1:58	7:50	173 170-176	8/3
0.75	6:27	1:54	7:37	174 172-178	4/1
1.00	8:22	1:55	7:41	175 172-176	4/6
1.25	10:14	1:52	7:30	175 172-176	0/5
1.50	12:03	1:48	7:14	175 172-176	2/9
1.75	13:52	1:50	7:18	175 168-178	1/10
2.00	15:46	1:54	7:35	174 172-176	2/9
2.25	17:36	1:50	7:19	175 172-180	3/8
2.50	19:28	1:52	7:26	174 172-178	1/7
2.75	21:19	1:52	7:27	175 172-178	6/12
3.00	23:14	1:55	7:41	175 172-178	7/2
3.25	34:40	11:26 +9:16	45:43	172 160-176	5/3
3.50	37:06	2:26 +1	9:45	165 160-170	4/10
3.75	39:24	2:18	9:12	165 164-168	0/32
4.00	41:47	2:23 +10	9:31	172 164-182	17/1
4.25	43:53	2:05	8:21	172 166-176	4/9
4.50	45:56	2:04	8:15	174 158-188	18/18
4.75	48:04	2:08	8:31	171 162-186	11/8
5.00	51:06	3:03 +50	12:10	175 160-186	24/4
5.25	53:27	2:21	9:22	167 160-186	8/16
5.50	56:01	2:34 +20	10:17	169 158-190	10/21
5.75	58:05	2:04	8:16	178 166-188	27/1
6.00	1:00:41	2:35 +14	10:21	170 156-190	8/15
6.25	1:02:52	2:11	8:45	171 160-190	20/15
6.50	1:05:22	2:30 +7	10:01	169 158-182	5/6
6.75	1:07:29	2:07	8:28	179 168-182	28/0
7.00	1:10:52	3:23 +1:07	13:31	171 164-182	8/3
7.25	1:13:05	2:13	8:53	166 160-172	1/15
7.50	1:15:03	1:58	7:54	175 166-186	13/11
7.75	1:17:54	2:50 +30	11:22	169 118-186	10/6
8.00	1:20:43	2:49 +48	11:17	180 168-188	18/0
8.25	1:22:55	2:12	8:47	172 168-176	1/4
8.50	1:25:04	2:10	8:38	171 166-174	5/6
8.75	1:27:10	2:06	8:22	174 170-178	1/5
8.82	1:27:44	34	8:16	173 170-176	0/1

Elevation

Asc 309m, Range 87m, Flat prediction 55:44

Elevation Graph

Biggest Climbs (m)	Min/mi
41 5.4%	11:04
37 6.8%	10:58
35 7.1%	9:11
24 9.0%	8:02
23 3.2%	10:16
20 14.6%	12:47
See your biggest climbs

Cadence

172 (190 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.5	172	8.8	1:13:25	9:34
Walk	3.5	116	0	3:25	8:49:25
Pause	11.1	-	-	10:54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:11	46.58%	More
800m	3:35	7:13	54.45%	More
1km	4:30	7:15	56.51%	More
Mile	7:21	7:21	58.90%	More
5k	23:26	7:33	62.85%	More
5 miles	47:40	9:32	50.33%	More
10k	1:01:53	9:58	48.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	59.00
5km	24:24	7:51	60.35
5M	40:25	8:05	59.35
10km	50:53	8:11	58.88
10M	1:24:15	8:26	58.80
Half	1:52:10	8:34	57.99
20M	2:55:39	8:47	58.68
Mara	3:53:52	8:56	58.76

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